5 Ways to Stop Muscle Cramps

Muscle cramps are feared and loathed by all of us alike – they hurt, they slow us down and they just give us a helpless feeling! The most common cause of these cramps is premature fatigue which affects the reflex control of muscles. Here are 5 ways guaranteed to beat these troublesome muscle cramps:

1. Take rest
The most easy and sure-shot way to kill a muscle cramp is to take rest. Just rest your body, be at one place and the cramp will not last more than 3-4 minutes. Moving around will only cause the pain to be aggravated and eventually affect other areas as well.

2. Consume solutions rich in salt
Whenever you encounter a troublesome cramp, the first instinct is to reach for water. However, studies have shown that salt solutions are far more effective in countering cramps as compared to plain water. You can have pickle juice and similar drinks which have a high salt concentration.

3. Be physically active
The most common reason for muscle cramps is over-straining of the body. If you are planning to indulge in an extremely intensive physical activity, make sure to train well in advance. Also, keep the duration and intensity of the training at a similar level to that of the actual activity.

4. Keep your body hydrated
Dehydration is the root of a number of troublesome conditions, muscle cramps being one of them. Make sure to always carry a water bottle with you and drink a minimum of 7-8 glasses of water on a daily basis.

5. Indulge in light passive muscle stretching
When faced with a muscle cramp, in addition to resting, try and gently stretch the affected muscle. This continuous and light passive stretching lets the brain know that it can relax the muscle and help it return to normal.




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5 Winning Ways to Stop those Nasty Muscle Cramps

Myths about Total Knee Replacement

Myth#1 - Knee replacement is a surgery for old people. “I’m too young for a knee replacement.”
Fact - Candidacy for a knee replacement is not based on age, but on the person’s level of pain and immobility. Living with a painful joint that prohibits you from working or participating in normal life activities is an outdated way of thinking. Age is not necessarily a limiting factor. Often times, a patient is actually fearful about the uncertainty of surgery. Once they are able to resume many of the activities they enjoyed before the surgery, with increased mobility and with less pain, they are very happy they had the surgery. The quality of life one achieves by living without knee pain is priceless.

Myth#2 - “I should wait as long as possible to undergo knee replacement surgery” 
Fact - You don't need to suffer by waiting until the pain is intolerable. The longer life of joint replacements enables people to consider surgery earlier and at a younger age. Osteoarthritis is a degenerative disease that continues to damage the joint and delaying surgery makes both surgery and return to activity more difficult. Delaying surgery lowers a patients’ quality of life not only before the operation, but even for up to two years following surgery.

Myth#3 - “I should continue with medications as long as possible”
Fact - Medicines including painkillers just give symptomatic relief for a temporary duration and prolonged usage is riddled with serious side effects such as renal failure, peptic ulceration  etc. All these medicines are NOT curable.

Myth#4 - Alternative therapies such as acupressure, ozone treatment, massage beds, oils, laser therapy, magnetic therapy; braces will cure my advanced arthritis and knee pain.
Fact - Till date there is NO cure for advanced knee arthritis and these alternate therapies are not backed by established scientific data. All these modalities give temporary pain relief in early to moderate arthritis for some duration only and are NOT curative. Often times, a patient who is actually fearful about the uncertainty of surgery lands up trying these in order to avoid surgery. 

Myth#5 - After a knee replacement, it takes months to recover.
Fact - Depending on the activity, most patients who undergo knee replacement are able to perform routine tasks within a few weeks. A return to rigorous activity takes only a few months. One becomes independent for himself before discharge from hospital. There’s no prolonged best rest required after the surgery.


Myth#6 - After knee replacement, I’ll have to give up some activities and sports.
Fact - You have a high probability of getting back to activities like brisk walking or cycling in 6 to 12 weeks. It will take a bit longer to return to more rigorous activities and contact sports. Squatting and sitting cross legged though possible but at best should be kept to minimal.

Myth#7 - Knee replacement surgery leaves a large scar that is noticeable.
Fact - Scarring is minimal compared to traditional surgery. In fact, the scar is typically only 3 to 5 inches long. As time passes, the scar will fade and become less noticeable.

Myth#8 - Knee replacement is a very painful surgery. There is lots of pain in post operative period.
Fact - With modern day pain management such as in a multimodal approach, ensures that the patient does not feel any pain in post op period and has a smooth recovery.

Myth#9 - Knee replacement is done one at a time.
Fact - Both the knees can be operated at the same time if the patient does not have significant co morbidities and is deemed fit to undergo the procedure by the doctor.

Myth#10 - The new knee lasts for 5-6 yrs. only.
Fact - With modern day precision including computer assisted knee replacement and advancement in biomaterials, the survivorship has increased considerably. Today's joint replacements last 25 years or longer and, for most people, will last a lifetime.

Myth#11 - Knee replacement cannot be done a second time.
Fact - Knee replacement can be done multiple times what is called as a revision joint replacement surgery with good survivorship.

Myth#12 - “I am obese, I cannot undergo Knee replacement surgery.”
Fact - Knee replacement can be successfully done in an obese patient though the recovery is somewhat prolonged and might require additional implants. However, patients who are morbidly obese and have restricted mobility primarily due to obesity are better off after a bariatric procedure.

Myth#13 “I have diabetes or hypertension or heart ailment, so  I cannot undergo Knee replacement surgery.”
Fact  - diabetes hypertension or heart.



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 13 Myths About Total Knee Replacement (TKR), Busted!

The sciatic nerve spreads down the spine till the legs. The pain in this nerve can feel like sparks running down your leg (by and large only each one in turn) or cause pain in the lower back. Anything that puts weight on or aggravates this nerve can cause pain that shoots down the back of one butt cheek or thigh. The amount of pain can increase gradually. Sciatica may feel like a gentle ache, a sharp sensation or extreme uneasiness. Sciatica can bring feelings of shivering, numbness and weakness.

Sitting, standing up, coughing, sneezing, lifting, or straining for a very long time, might aggravate pain. Now and then, individuals experience numbness or shivering in the leg, too. Some of the most regular symptoms of sciatic pain include:

1. Lower back pain
2. Pain in the back or leg when sitting
3. Hip pain
4. Burning sensation in the leg
5. Numbness or trouble moving the leg or foot
6. Continuous pain on one side of the back
7. Shooting pain that makes it hard to stand up properly

The most common causes of sciatic pain include:

1. Lumbar spinal stenosis (narrowing of the spinal channel in the lower back)
2. Degenerative disk sickness (breakdown of discs, which go about as pads between the vertebrae)
3. Spondylolisthesis (a condition in which one vertebra slips over another)
4. Pregnancy
5. Muscle spasms

Some of the most effective exercises for sciatic pain relief are as follows:

1. Pigeon Pose is a typical yoga posture. It attempts to open the hips. There are various types of this stretch. The first is the leaning back pigeon posture. If you are beginning your treatment, you have to attempt the leaning back posture first.

2. While on the back, raise your right leg up to a right point and hold it with both hands behind the thigh and lock your fingers. Take your left leg and touch your lower leg against the knee. Hold the position for a minute.

3. Sit on the floor with your legs stretched straight before you. At that point twist your right leg, putting your lower right leg on top of the left knee.

Bend forward and incline your abdominal area toward your thigh. Hold for 15 to 30 seconds and after that switch sides.

4. Kneel down on the floor on all fours. Get your right leg and bring it forward so that your lower leg is on the ground. Your right foot has to be ahead your right knee while your right knee stays to one side. Stretch the left leg out the distance behind you on the floor, with the top of the foot on the ground and toes pointing backwards.

5. Lie on your back with your legs facing outward and your feet flexed upward.

Wrap your hands around your knee and delicately pull your right leg over your body toward your left shoulder. Hold it there for 30 seconds and afterward push your knee so your leg comes back to its initial position.

Sciatica Pain and Ways to Deal With It

Scoliosis is the abnormal twisting and curvature of the spine. It is usually first noticed by a change in appearance of the back. There are several types of scoliosis based on the cause and age when the curve develops; the majority of patients have no known cause.

Typical signs include:
1. Visibly curved spine
2. One shoulder being higher than the other
3. One shoulder or hip being more prominent than the other
4. Clothes not hanging properly
5. A prominent ribcage
6. A difference in leg lengths

Back pain is common in adults with scoliosis. Young people with scoliosis may also experience some discomfort, but it's less likely to be severe. Seeking medical advice If you or your child has signs of scoliosis, make an appointment to see your spine specialist. They can examine your back and can refer you for an X-ray for confirmation. If you or your child are diagnosed with scoliosis, it is important to see a scoliosis specialist to talk about treatment options.

What causes scoliosis?
In around eight out of every 10 cases, a cause for scoliosis is not found. This is known as idiopathic scoliosis. A small number of cases are caused by other medical conditions, including:
1. Congenital scoliosis: Caused by birth defects.
2. Neuromuscular scoliosis: Common conditions are
- cerebral palsy
- a condition associated with brain damage
- muscular dystrophy
- a genetic condition that causes muscle weakness
- marfan syndrome
- a disorder of the connective tissues
3. Idiopathic Scoliosis: What causes idiopathic scoliosis is still unknown.
4. Adult scoliosis: In adults, age related changes in the discs and joints of the spine and a reduction in bone density may cause scoliosis. Adults can also experience worsening over time of previously undiagnosed or untreated scoliosis.

Diagnosing scoliosis
Scoliosis can usually be diagnosed after a physical examination of the spine, ribs, hips and shoulders. You may be asked to bend forward to see if any areas are particularly prominent. For example, one of your shoulders may be higher than the other or there may be a bulge in your back. Scans The specialist will take an X-ray to confirm the diagnosis of scoliosis.The X-ray images will also help determine the shape, direction, location and angle of the curve. The medical name for the angle the spine curves is known as the Cobb angle.In some cases, scans such as a magnetic resonance imaging (MRI) scan or a computerised tomography (CT) scan may also be recommended. Treating scoliosis in children If your child has scoliosis, their treatment will depend on their age and how severe it is. The main treatment options are:
- observation
- casting
- bracing
- surgery

Observation treatment is not always necessary for very young children because their condition often corrects itself as they grow. However, if the curve does not correct itself, it can reduce the space for the internal organs to develop in, so careful monitoring by a specialist is important. Casting in some cases affecting young children, the spine may need to be guided during growth in an attempt to correct the curve.

In a child aged under two years of age, this can sometimes be achieved by using a cast. A cast is an external brace to the trunk made out of a lightweight combination of plaster and modern casting materials. The cast is worn constantly and cannot be removed, but is changed regularly to allow for growth and remodelling. Bracing If the curve of your child's spine is getting worse, your specialist may recommend they wear a back brace while they are growing.

A brace cannot cure scoliosis or correct the curve, but it may stop the curve from getting worse. If a brace is used, it will need to be carefully fitted to your child's spine. Braces are often made of rigid plastic, although flexible braces are sometimes available. In general, modern back braces are designed so they are difficult to see under loose fitting clothing. It's usually recommended that the brace is worn for 23 hours a day, and is only removed for baths and showers.

However, it should be removed during contact sports and swimming. Regular exercise is important for children wearing a brace.The brace will usually have to be worn for as long as your child's body is still growing. For most children, this will mean they can stop wearing it when they are around 16 or 17 years old. Surgery is recommended, if your child scoliosis is severe and in case, other treatments have been unsuccessful, corrective surgery may be recommended. They type of surgery will depend on your child's age.

Surgery in children for younger children, generally those under the age of 8 to 9, an operation may be carried out to insert growing rods. These rods aim to allow for continued controlled growth of the spine while partially correcting the scoliosis. After surgery to insert the rods, your child will need to return to their specialist every 4 to 6 months to have the rods lengthened to keep up with the child's growth. In some cases, rods that can be lengthened using external magnets during an outpatient appointment may be used.

Surgery in teenagers and young adults operation where the spine is straightened using metal rods attached with screws, hooks, and/or wires, and bone grafts are used to fuse the spine in place. This metalwork will usually be left in place permanently, unless they cause any problems. After the operation, most children can return to school after a few weeks and can play sports after a few months. Possible complications of scoliosis Physical complications of scoliosis are rare, although serious problems can develop if it's left untreated.

Emotional issues having a visibly curved spine or wearing a back brace may cause problems related to body image Lung and heart problems In particularly severe cases of scoliosis the rib cage can be pushed against the heart and lungs, causing breathing problems and making it difficult for the heart to pump blood around the body. Nerve compression In some cases of scoliosis, particularly those affecting adults, the bones in the spine compress nearby.

All About Scoliosis

Natural Ways To Manage Arthritis

You might be aware that there is no way that you can prevent arthritis to happen except for being car. But what you can do is delay and reduce the risk of its potential onset. If your joints are healthy now, there is no guarantee that they will always be, unless, you take good care. 

Do you know a few kinds of arthritis can be modified. They are:

1. Gout - Have a healthy, balanced diet which is low in cholesterol, alcohol and sugar. This will help you fight against the onset of gout.

2. Osteoarthritis - To modify the risk factor of osteoarthritis, it is important to maintain a healthy weight.

How to defeat arthritis?

1. Keep a check on your weight: If you are obese, you are putting more pressure on your joints and as a result, they wear out soon. By losing weight, you can make a lot of difference in your joint health.

2. Ensure good water intake: Our body is 70% water. And water is one of those things which is the most important for us. Staying hydrated is very important, even for your joints. Because when the body is dehydrated, and the body needs water, it uses the water stored in our bodies, incl the water in the cartilage.

3. Try to avoid any injury: No one really wants to get injured but it is important to be careful and cautious against injuries of any kind. The more injured your joints are, the more susceptible they are to wear and tear now, and arthritis later in life.

4. Don’t stress with physical tasks: There is a way and correct posture to do them, but many people ignore those and perform the tasks clumsily. This puts additional pressure on your joints.

5. Get Your share of Vitamin D: Vitamin D is very important for us. If your body has adequate amount of vitamin D, then you are less susceptible to arthritis. It is wise to get the levels tested and if low, a doctor consulted for proper medication.

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Pain- free Arthritis? Here’s How To Make It Happen!

Our spinal disk resembles a jelly donut, wherein the softer insides are protected by the hard exterior. Sometimes, as a result of some injury or an accident the jelly slips out, leading to an extremely painful condition which in medical parlance is known as herniated disc. The pain that you are subjected to, during herniated disc, occurs as the nerves nearby are damaged due to the concussion. Apart from pain, herniated disc is preceded by other symptoms, some of them are:

1. Pain in the arm or the leg
Depending on which part of the body you have suffered the herniated disc, in the neck or in your lower back, this condition is succeeded by intense pain either near the buttocks or near the shoulders. It goes without saying that this pain increases sharply with movement.

2. Numbness
That part of the body where the nerves are damaged due to herniated disc often becomes numb and has no sensation whatsoever.

3. Weakness
Due to herniated disc, the muscles become weak that considerably impairs and curbs mobility.

However, there are various ways by which you can prevent a herniated disc. Some of them are-

1. Exercise
Exercise in any form and even for a short while yields several benefits. Your body invariably gains momentum and agility. If you exercise daily, your spine becomes more stable and strong, thereby preventing a possible herniated disc.

2. Maintaining the right and good posture
A lot depends on the way you sit and walk, in fact more than you can imagine. If you sit badly, it exerts a pressure on the spine and the discs. Subsequently, a good posture does the very reverse and curbs chances of a herniated disc in the future.

3. Keep a tab on the weight
It is always healthy to maintain the right weight, the one that keeps you away from the onset of various diseases. If you are overweight, it puts more pressure on the spine disk, thereby increasing the risk of developing a herniated disc.

Tips to Prevent Herniated Discs

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