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Muscle Cramps Tips

6 Common Causes Of Knee Pain!

Dr. Sonu Singh 89% (277 ratings)
MD - Physical Medicine & Rehabilitation, Post-Graduate Diploma In Rheumatology, Post-Graduate Diploma In Sports Injury Rehabilitation, MBBS Bachelor of Medicine and Bachelor of Surgery
Pain Management Specialist, Delhi
6 Common Causes Of Knee Pain!

Knee pain is characterized by a feeling of pain in the knee joint caused by injury or overuse. The knee joint consists of small bone structures, the kneecap, supporting ligaments and cartilage of the knee. This joint bears the full weight of the body, which makes it very vulnerable to injury.

Causes of knee pain

Knee pain is usually caused by injuries to the knee such as exposure to a direct force on the knee, abnormal twisting of the knee or falling on your knees. Some causes of knee pain are -

  • Knee strains and sprains - Overworking the knee joints can damage the tissues of the knee joint resulting in knee sprains and strains
  • Osteoarthritis - it is condition where the protective cartilage around the kneecap is damaged, resulting in knee pain
  • Bursitis - Excessive movement of the knee or kneeling down for extended periods can irritate the bursa (a fluid sac below the skin above the knee joint) that causes swelling and pain, thereby giving rise to this condition
  • Gout - This condition is characterized by the accumulation of uric acid in crystal form around the knee joint, causing inflammation and pain
  • Tendon disorders - Tendons connect the muscles to the bones, and overworking the knee can cause the tendons around
    the knee to become sore and painful
  • Kneecap dislocation - Injuries may cause the kneecap to shift out of its position, this causes swelling and pain in the knee joint

Symptoms of knee pain

Severe knee pain can restrict movements such as walking or standing. The symptoms vary according to the extent of the damage suffered by the knee. Most common symptoms of knee pain are problems in climbing stairs, inability to extend the knees, limping and swelling of the knee joint. In some cases, knee pain may also cause fever. In case you have a concern or query you can always consult an expert & get answers to your questions!

 

2459 people found this helpful

How Ayurveda Helps Manage Muscle Pain?

Dr. Mahesh Kumar Gupta 87% (293 ratings)
Bachelor of Ayurvedic Medicine and Surgery (BAMS), Certificate In Osteopathy, Panchakarma Training
Ayurveda, Udaipur
How Ayurveda Helps Manage Muscle Pain?

Muscle pain is common to both men and women irrespective of their age. People usually resort to painkillers in order to receive temporary relief, but taking too much of these can affect your health adversely. Ayurveda provides effective ways to heal muscle pain.

The following few ways to treat muscle pain can be taken into notice:

1. Regular exercise- Regular exercise can help you treat muscle pain. Yoga can prove to be very helpful. You may try lotus pose, cobra pose, boat pose among many others to get relief from muscle pain.

2. Panchakarma- Panchakarma is a therapeutic treatment, which can help you heal your muscle pain. It includes five steps vamana, virechana, nasya, basti, raktamokshana, which will clean your body and mind from toxins and can also offer relief from pain.

3. Abhyanga-This process is suggested in ayurveda to offer relief from muscular pain. It involves applying oil all over your body followed by a warm bath.

4. Healthy diet- Having freshly cooked food and including green vegetables and spices like cumin, ginger, turmeric in your diet can help you to combat your problem of muscle pain.

5. Use of ice cubes- Applying ice cubes over the area of muscle pain can help you get some relief.

6. Foods to avoid- Avoiding food items like curd, sugar, refined cereal, rice, potato and sour food can help you to reduce muscle pain.

7. Ayurvedic Herbs- Ayurveda also offers many herbs, which can help you find relief from your muscle pain.

8. Obesity- Avoid gaining excess weight. Being overweight can increase muscle pain.

By following the aforesaid tips you can heal your muscle pain naturally without any side effects. In case you have a concern or query you can always consult an expert & get answers to your questions!

5688 people found this helpful

Muscle Strain: Causes, Symptoms and Treatment

Dr. Atul Kumar Garg 88% (11 ratings)
MBBS, MS - Orthopaedics, Fellowship In Arthroscopy & Arthroplasty, Advanced Life trauma Support, Diploma In Sports Injuries
Orthopedist, Delhi
Muscle Strain: Causes, Symptoms and Treatment

Muscle strain or muscle pull is a condition, which is characterized by damage to the muscles or its adjoining tendons. Undue pressure can be exerted on the muscle when you are carrying out routine activities such as sudden lifting of heavy things or playing contact sports. The damage to the muscle is usually in the form of partial or complete tearing of the tendons and fibres attached to the muscles. The small blood vessels in the muscles can also be damaged by the tearing of the muscles, leading to local bleeding and bruising.

The symptoms of muscle pain are:
1. You will experience pain even while resting
2. There will be bruising, swelling and redness around the affected area
3. You will experience weakness of the muscles and tendons
4. The movement and mobility of the muscle will be impaired
5. You will experience pain when you use the affected muscles

The causes of a muscle strain are:
1. Playing contact sports can lead to injuries

2. Lifting heavy things
3. Exercising without a proper warm up routine
4. Lifting extremely heavy weights during exercise without proper acclimatization
5. Sleeping on one side only for a long period of time
6. Not stretching properly
7. Falling from a height

The treatments for muscle strains are:
1. Pain medications: You can opt for pain relieving medications such as non-steroidal anti-inflammatory medications to help combat the associated pain of a muscle strain.
2. Rice: Rice stands for rest, ice, compression and elevation. This treatment is usually the first step after suffering a strain, before opting for medications. This treatment prevents further aggravation of the problem.
3. Compress: You can alternate between hot and cold compress to reduce the swelling and pain.
4. Stretches: Once the affected area has healed, it is important for you stretch the muscles to improve their mobility and strength.

In case you have a concern or query you can always consult an expert & get answers to your questions!

 

4853 people found this helpful

Torn Cartilages - How Using Ice Compress Can Be Of Help?

Dr. Vipul Khera 95% (35 ratings)
M. Ch. (Ortho), DNB (Orthopedics), Diploma In Orthopaedics (D. Ortho), MBBS
Orthopedist, Delhi
Torn Cartilages - How Using Ice Compress Can Be Of Help?

Torn cartilages are quite a common form of injury occurring in the human body. While one can’t always be too cautious of injuries, one can still try to be conscious of their muscles and do not move about in an abrupt manner to cause injury to themselves. Further, even though torn cartilages are very common, they are quite painful and most often they occur in the knee. Here are some tips to ensure that your torn cartilage heals well and you are exposed to less pain during the healing period:

  1. Rest: You must take rest. While it is advised to take bed rest, humanly it is impossible to spend all day in bed. Thus one can move about a little but avoid walking and straining their legs and knee too much. At times crutches can be taken while taking a few steps in the room.

  2. Ice Therapy: Putting ice bags in the affected area helps in relaxing the muscles and reducing the pain quite a lot. Though previously people adhered to putting hot water bags, the scenario is slowly changing to ice therapy.

  3. Compress: When you are suffering from a torn cartilage, the doctor often puts a bandage on the knee to compress the area. This is done so that the muscles are brought together and they can heal on their own with time and rest.

  4. Elevate the Knee: Often it is seen that during such cases, the knee or the hands are rested in an elevated platform. This platform is created with the help of a pillow mostly. This lets the cartilage get time to rest and heal on its own.

  5. Avoid Strenuous Activities: This includes jumping, running, jogging, kicking etc, when it comes to the legs and writing, lifting weight etc. when it comes to the hands. These activities require a lot of strength and power and most of all the use of the cartilages. Since the cartilages are torn and in their healing mode, it is best to avoid such activities for a certain amount of time to not put pressure on the cartilages and damage them further.

  6. Painkillers: It has been already mentioned that the healing period can be painful. Thus, the doctor may prescribe some painkillers to ease the pain during this time.

Thus, these are some of the easiest ways to deal with a torn cartilage. The recovery period may be painful, but it happens to many people and is completely healable in nature.

3 people found this helpful

Posture And Ergonomics - How Physiotherapy Can Help?

Dr. Hitesh Khurana 83% (40 ratings)
MPTh/MPT, Bachelor In Physiotherapy, Mater of Physiotherapy
Physiotherapist, Delhi
Posture And Ergonomics - How Physiotherapy Can Help?

Most people these days spend hours working on computers, owing to the sedentary nature of their jobs. Desk-bound office jobs require you to sit in one place for long hours. This often leads to nerve and muscle tension related to posture. A good posture refers to how you carry your body- keeping your back straight in an erect position, placing your arms and legs in the correct position so that the joints are not bent or twisted.

Unfortunately, most people do not pay attention to correct posture and end up complaining about backaches and joint pain. If you don’t keep your spine aligned, or if your feet do not touch the ground while sitting on a chair, then you may experience pain and discomfort afterwards. The pain is severe in people who work for about 8-10 hours daily while sitting in the same posture throughout.

Signs to watch out for-
Poor posture can result in mild to severe pain. The usual symptoms are-

  1. Lower back pain
  2. Stiffness and pain in the neck
  3. Muscular tension and shoulder pain
  4. Pain in the forearms and wrist
  5. Lumbar disc bulging
  6. Irritation
  7. Pain in the joints (knee and hips)

If these symptoms are not treated soon, then poor posture can lead to chronic health conditions like arthritis, spondylitis, slipped disc etc.

How does office ergonomics help manage your posture?
Most people don’t even realize the importance of maintaining a good posture. A healthy posture not only makes you feel comfortable at work but also prevents muscle-related problems. Here are a few tips to improve your posture at your workplace-

  1. Choosing the right chair is more important than you can even imagine. A chair with proper support system will prevent your back form bending too much, and thereby reduce the risk of back pain. Make sure your back is in an erect position so that your spine does not bend.
  2. Don’t keep your shoulders rounded and don’t bend your neck forward to lean on the computer screen. Otherwise you will have a stiff neck leading to spondylitis. Keeping your shoulders and head straight will prevent shoulder ache and neck stiffness.
  3. It’s important to rest your foot on the ground. If you find it difficult to reach the floor, arrange for a footrest. If the chair is too high for you, adjust it as per your convenience to prevent ill posture. Resting your feet evenly on the floor will prevent leg pain.

How does physiotherapy improve your posture?
Physiotherapy plays a great role in improving poor posture. Physiotherapy evaluates your body mechanism, mobility and strength to determine what exactly needs to be done. The commonly used techniques are-

  1. Joint Mobilization- This is a hands-on treatment technique for musculoskeletal conditions. Usually this method is targeted towards the synovial joints to achieve therapeutic effect.
  2. Dry needling- A needle is inserted gently into your skin to target the muscle that’s triggering the pain. A jump response upon inserting the needle is a good sign. It indicates that the therapy is working fine. It increases blood circulation in the targeted area and helps relax your muscles.
  3. Exercise- Moderate exercises, especially yoga and pilates, are very effective in treating posture-related pain. Yoga poses like bhujang asana, dhanurasana, padmasana stretch your muscles, spine and reduce body pain.

Other than these, frequent walking (at an interval of every 1-2 hours) can help reduce pain and help flex your muscles. Physiotherapy is a safe mode of treatment with much lesser side effects than other conventional methods. A proper diagnosis, treatment and frequent follow ups can improve poor posture and keep you active. In case you have a concern or query you can always consult an expert & get answers to your questions!

4187 people found this helpful

Pickle Shots - Incredible Health Benefits We Bet You Never Knew!

Dr. Sambhaji S Garje 88% (10 ratings)
Bachelor of Ayurveda, Medicine and Surgery (BAMS), Fellowship In Ano-Rectal-Surgery
Ayurveda, Thane
Pickle Shots - Incredible Health Benefits We Bet You Never Knew!

Pickles are considered divisive foods and different people are always at varying ends of their pickle-enjoyment spectrum. While most people love them, some do not love them at all. But regardless of whether you like them or not, you should include them in your daily diet to receive a wide range of health benefits. Most people are intimidated by the thought of having pickle shots, but they will not just zing up your taste buds, but also offer a host of benefits for your health.

Why should you have pickle shots?

  1. Have quite a few nutrients: There are tons of benefits of drinking pickle shots which includes relieving muscle cramps and help you stay hydrated during workout sessions. Pickle shots can inhibit electrically induced muscle cramps and the sodium and potassium content work as the electrolytes that you lose while sweating. The calcium chloride and potassium present in pickle shots are readily absorbed by the body which makes it an absolute necessity for athletes and fitness freaks. Moreover, it is free of fats which make it an essential replacement of sugar-loaded sports drinks. If you are a regular sufferer of PMS, it will help you in easing salt carvings. But since pickle shots contain vinegar, it is quite acidic, and thus you should avoid taking them on empty stomach.
  2. Rich in antioxidants: Pickle shots are rich in antioxidants which can combat cancer-causing free radicals. This is especially true in case of cucumber pickle shots which is rich in Vitamin A and E. The antioxidants not just help in preventing free-radical damage, but the nutrients are better absorbed by the body owing to the acidic nature of the pickle shots.
  3. Improves gut health: Moreover, pickle is a form of fermented food which proves to be effective for the digestive system and improves gut health. Vinegar helps in relieving bad breath, and thus, you can have pickle shots to freshen up breath.
  4. Controls blood sugarLast but not the least, pickle shots can help in controlling blood sugar. If you have type 2 diabetes, then pickle shots can regulate blood sugar levels after a meal.

In case you have a concern or query you can always consult an expert & get answers to your questions!

6900 people found this helpful

Nocturnal Leg Cramps

Dr. Ojas Potdar 87% (172 ratings)
DNB GENERAL SURGERY, MBBS
General Surgeon, Mumbai
Nocturnal Leg Cramps

Is there anything I can do on my own to feel better? — yes. Things you can try include:

●riding a stationary bike for a few minutes before bed – if you normally get little exercise, this might help.

●doing stretching exercises

●wearing shoes with firm support, especially at the back of your foot around your heel

●keeping bed covers loose at the foot of your bed and not tucked in

●drinking plenty of water, especially if you take diuretics. (do this only if your doctor or nurse has not told you to limit the amount of water you drink.)

●limiting the amount of alcohol and caffeine you drink

●staying cool when you exercise, and not exercising in very hot weather or hot rooms

If you get a cramp, slowly stretch the cramped muscle. To prevent more cramps, you can try:

●walking around or jiggling your leg or foot

●lying down with your legs and feet up

●taking a hot shower with water spraying on the cramp for 5 minutes, or taking a warm bath

●rubbing the cramp with ice wrapped in a towel

Should I see a doctor or nurse? — see a doctor or nurse if:

●you wake up several times a night with leg cramps

●your cramps keep you from getting enough sleep

●your cramps are very painful

●you have cramps in other parts of your body, such as your upper back or belly

Are there tests I should have? — probably not. Your doctor or nurse will talk with you about your symptoms and do an exam to find out what could be causing your nighttime leg cramps. Depending on your symptoms and exam, you might also need some blood tests.

How are nighttime leg cramps treated? — treatment is different for everyone. Most people have to try a few different things before they find a treatment that helps them.

Treatment options include:

●making lifestyle changes – for example, exercising differently, doing stretching exercises, wearing shoes with good support, or drinking enough fluids

●taking supplements – supplements are pills, capsules, liquids, or tablets with minerals or vitamins your body needs. Tell your doctor or nurse about any minerals, vitamins, or herbal medicines you already take.


●stopping any medicines you take that could cause cramps. But do not stop taking any medicine unless your doctor or nurse says it is ok.

●medicines - taking prescription medicines that improve sleep, relax muscles, calm overactive nerves, or help in other ways. Doctors and nurses prescribe medicines for nocturnal leg cramps only when other types of treatment do not work.

What if my child gets nocturnal leg cramps? — nocturnal leg cramps are common in children. Talk to your child's doctor or nurse if your child:

●has leg cramps often

●cannot sleep well because of leg cramps

Nocturnal leg cramps can run in families. Tell your doctor or nurse if someone else in your family also has nocturnal leg cramps.

What are nocturnal (nighttime) leg cramps? — nighttime leg cramps cause pain and sudden muscle tightness in the legs, feet, or both. The cramps can wake you up from sleep. They can last for many minutes or just a few seconds.

Nighttime leg cramps are common in both adults and children. But as people get older, they are more likely to get them. About half of people older than 50 get nighttime leg cramps.

What causes nighttime leg cramps? — most nighttime leg cramps do not have a cause that doctors can find. When doctors do find causes, the causes can include:

●having a leg or foot structure that is different from normal – for example, having flat feet or a knee that bends in the wrong direction

●sitting in an awkward position or sitting too long in one position

●standing or walking a lot on concrete floors

●changes in your body's fluid balance

this can happen if you:

•take medicines called diuretics (also called" water pills")

•are on dialysis (a kind of treatment for kidney disease)

•sweat too much

●exercising

●having certain conditions – for example, parkinson disease, diabetes, or low thyroid

●being pregnant – some pregnant women do not have enough of the mineral magnesium in their blood. This can cause leg cramps.

●taking certain medicines

Muscle Straining - Ways You Can Handle It!

Dr. Mukesh Kumar Agarwal 88% (10 ratings)
MS - Orthopaedics, DNB (Orthopedics)
Orthopedist, Guwahati
Muscle Straining - Ways You Can Handle It!

Muscle strain or muscle pull is a condition, which is characterized by damage to the muscles or its adjoining tendons. Undue pressure can be exerted on the muscle when you are carrying out routine activities such as sudden lifting of heavy things or playing contact sports. The damage to the muscle is usually in the form of partial or complete tearing of the tendons and fibres attached to the muscles. The small blood vessels in the muscles can also be damaged by the tearing of the muscles, leading to local bleeding and bruising.

The symptoms of muscle pain are:
1. You will experience pain even while resting
2. There will be bruising, swelling and redness around the affected area
3. You will experience weakness of the muscles and tendons
4. The movement and mobility of the muscle will be impaired
5. You will experience pain when you use the affected muscles

The causes of a muscle strain are:
1. Playing contact sports can lead to injuries
2. Lifting heavy things
3. Exercising without a proper warm up routine
4. Lifting extremely heavy weights during exercise without proper acclimatization
5. Sleeping on one side only for a long period of time
6. Not stretching properly
7. Falling from a height

The treatments for muscle strains are:
1. Pain medications: You can opt for pain relieving medications such as non-steroidal anti-inflammatory medications to help combat the associated pain of a muscle strain.
2. Rice: Rice stands for rest, ice, compression and elevation. This treatment is usually the first step after suffering a strain, before opting for medications. This treatment prevents further aggravation of the problem.
3. Compress: You can alternate between hot and cold compress to reduce the swelling and pain.
4. Stretches: Once the affected area has healed, it is important for you stretch the muscles to improve their mobility and strength.

In case you have a concern or query you can always consult an expert & get answers to your questions!

4400 people found this helpful

Workout During Menses - Should You Do It?

Dr. Reena Kawatra 88% (4499 ratings)
MBBS, MD - Obstetrtics & Gynaecology
Gynaecologist, Gurgaon
Workout During Menses - Should You Do It?

Should you be hitting your gym during your ‘time of the month’ that is during your periods? This is a very common query and is presently a debatable issue. However, after weighing the various pros and cons, it has been concluded that working out during your periods is actually a good thing.

How work out during menses is helpful?

Exercising helps in beating the uncomfortable and painful cramps in the lower abdomen and helps in relieving fatigue, headaches and malaise. Exercising also helps in regulating blood flow, preventing clots. Working out also helps in sweating out the excess water retention or bloating that occurs during the premenstrual period. It keeps unnecessary weight gain in check. Exercise also helps in the steady flow of feel good hormones, scientifically termed as endorphins. This helps in improving mood, significantly making menstruating women happier and feeling positive.

It's a myth

  • In fact, there may be benefits to exercising on your period, including reduced cramps and higher pain tolerance. Additionally, the hormonal changes don’t impact your strength or endurance. So although you may feel tired, heading to the gym might make you feel better. Plus, we all know that exercise releases endorphins that cause happiness, so you’ll probably feel a bit cheerier after your workout as well.
  • If you feel really ill or have extreme cramps, don’t force yourself to exercise. Sometimes when your body is asking for rest, it’s because all it really needs to recover is a bit of rest.
  • If you’re still not sure about working out, try doing some low-impact exercise for the days you’re on your cycle, and switch back to heavier work when you’re off.

Use the right protection:
Generally, one of the biggest concerns for working out while during period is "what if I leak?" Although you will be moving your body in ways that might cause more of a flow, you can use the right tools to keep your menstrual cycle out of view. Opt for using a menstrual cup or a tampon rather than pads or panty liners; these options will trap the blood before it leaves your body, making it less likely to leak. If you’re still concerned, double up your protection by using a menstrual cup or tampon with a panty liner. Menstrual cups are much better at preventing leaks than tampons are, but their application may not be comfortable for everyone. Insert a new tampon just prior to exercising, so that you’ll have a better chance of being leak-free.

Here are 4 exercises you can explore during your periods:

  1. Aerobics: If you don’t feel enthusiastic about performing at your usual intensity, try some simpler aerobic exercises like running on a treadmill, Pilates, etc. If you play any games, continuing your sports during periods is a good idea.
  2. Yoga: By trying some breathing and relaxation exercises, you can reduce the stress and tension, in both mind and body. There are yoga postures that have been created specifically for the abdomen that can soothe painful muscles.
  3. Lifting Weight: If you don’t feel like moving around much, try lifting weights during your periods. You can burn calories even when at rest. Work out all major muscle groups. You can do smaller sets with lighter weights.
  4. Swim: Swimming during periods is not impossible. You can wear a tampon and take a dip, whether it is to swim laps or just to float around. The water will make you feel lighter and you’ll feel fresh too. Change your protection before and after the swim.
  5. Take home message: There is only one real rule for working out during your period: Listen to yourself. If you are cramping in a major way, listen to your body and take the day off. Push yourself to exercise but don’t push yourself too hard.

In case you have a concern or query you can always consult an expert & get answers to your questions!

2458 people found this helpful

Workplace Injuries - Its Prevention And Treatment!

Dr. Venkatesh Mishra 88% (153 ratings)
Doctor of Osteopath, MSPT (Master of Physical Therapy), BPTh/BPT, MSc Osteopathy, Certification In Applied Manual Therapy, Certification From Bell Rogerouth & Harris / Upper and Lower Quadrant Dysfunction, Certified Dry Needling Practitioner, Certified Wheel Chair Trainer
Physiotherapist, Lucknow
Workplace Injuries - Its Prevention And Treatment!

Whether you work in a corporate office, a warehouse, a grocery store or a construction site, accidents and injuries are inevitable. There are a number of injuries that might occur in your workplace no matter how careful you are. Let’s take a look at some of the most common injuries and how you can prevent and manage them.

1. Falling
Falling down or tripping over something is probably the most common workplace-related accident. The results of this can be minor or major. In some cases, it can even cause a fracture. To keep yourself from falling, avoid walking on wet floors, try and keep all wires taped down and report any loose carpeting to your supervisor. If you do fall, ask someone for help while getting up.

2. Sprain
Muscle sprains and strains are common workplace injuries amongst people who work in grocery stores, warehouses, construction sites etc. This is usually caused by lifting a heavy weight incorrectly. Firstly, try to avoid lifting heavy weights on your own. If you must lift something, do not bend at the waist but squat and then lift the object. A hot water bottle is ideal to manage pain caused by a strained muscle.

3. Carpal tunnel
People who work on computers all days may experience a tingling or numb sensation in their wrist. This is known as carpal tunnel syndrome. Repetitive flexing of the wrist and the prolonged use of the wrist muscles are typical causes of this syndrome. To prevent this, take frequent breaks and use a lighter grip when working. If you are diagnosed with this syndrome, a splint may be needed to support the wrist.

4. Back pain
Many people who sit at a desk all day complain of frequent backaches. This is usually due to a bad posture and a chair that is not ergonomic. To prevent back pain, sit upright and vary your position frequently. When you take a break, stretch your muscles. Also, look for a chair that is adjustable and supports your lower back.

5. Headaches
Headaches can be caused by a number of factors. Improper lighting at your workstation could be one such cause. Headaches can also be caused by improper posture while sitting or standing. The first step to preventing headaches is to ensure that your workplace and computer is well lit. Using an anti-glare screen can also help. Lastly, arrange your chair and table such that you are not sitting too close to your computer.

Most injuries are often caused by carelessness, overexertion and distraction. Avoid going to the office when you are under stress or emotionally drained. This will prevent any further damage to your health and also help in avoiding any kind of workplace injuries.

In case you have a concern or query you can always consult an expert & get answers to your questions!

3144 people found this helpful
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