Runner’s Knee: Causes, Diagnosis and Treatment | Sandhi Sudha

 

The first thing you need to know about ‘runner’s knee’ is that unlike its name, it can happen to anyone, not just runners. Runner’s knee refers to pain in the front, or anterior, part of the knee often due to an abnormality of the patellofemoral joint. The patellofemoral joint is where the patella (kneecap) slides along the femur when you move your knee. It is the most common running-related injury as well as a common problem in many other sports. This condition is medically known as patellofemoral pain syndrome.

While there may be many underlying causes of runner’s knee, the primary symptom is pain at front of the knee, around or behind the kneecap, especially during movements like running or squatting, or with prolonged sitting. It commonly occurs in people who repetitively stress the patellofemoral joint through sports that involve running.

What are the causes of Runner’s knee?

1.     Overuse of the Knee Joint

Bending your knee over and over again or performing high-stress exercises like squats or lunges can put excess stress on the tissues around the kneecap.

2.     Injury

Any direct hit or a fall to the knee can be the cause for Runner's knee.

3.     Nonalignment of Bones

If the bones from your hips to your ankles are aligned incorrectly, it can put too much pressure on the kneecaps. It causes friction in the knee joint which can trigger pain.

4.     Flat feet

If the arches on the foot are fallen or flat it can affect the way one walks which can lead to knee pain.

5.     Weak thigh muscles

If the thigh muscles are weak then it does not provide the proper support to the kneecap. The lack of proper support triggers unnecessary movement of the knee cap which causes knee pain.

6.     Arthritis

Arthritis causes the formation of extra fluids in the knee. This causes inflammation and swelling of the knee.

How is Runner's knee diagnosed?

Runner’s knee can be diagnosed by a certified physician, typically by taking a look at the patient’s x-ray.

How is Runner’s knee treated?

Generally, Runner's Knee tends to treat itself after a certain amount of time and a few treatment methods. To relieve the pain in the knee and to facilitate a quick recovery, the following treatment methods are used:

Rest - It is best to provide rest to the knee joint. Any exercises that affect the knee or put a strain on it should be avoided. Repetitive bending of the knee should be avoided as well.

Applying Ice - Applying ice to the knee joint to reduce pain and swelling can provide relief. This process can be repeated as many times as required until the pain is relieved.

Compressing the knee - Tightly wrapping a bandage or any cloth around the knee to restrict swelling can relieve the pain.

Elevating the knee - The knee should be elevated on a pillow or a plank to prevent further swelling.

The above-mentioned method is called RICE treatment. It can help treat Runner's knee by effectively reducing the swelling and providing relief from pain.

Massage

Generally, as with many sports injuries, a good massage can bring a lot of benefits. Make sure you massage your knees regularly using a good massage oil. A good option is Sandhi Sudha Ayurvedic oil. This oil is packed with pain relieving herbs that can help you get rid of the pain in your knees as well as bring down the inflammation in the area. Sandhi Sudha is the perfect massage oil, not just for arthritis sufferers but for sports related muscle and joint pains as well. So, don’t forget to massage your knees with SandhiSudha Oil.

For more information, please visit https://www.sandhisudha.com/

5 Effective Ways To Treat Ankle Pain

 

Ankle pain is quite common. Many people suffer from it at some point in their lives. Keeping the ankle strong can help in alleviating this soreness and improving overall health and flexibility.

Regular exercise and stretching the ankles can ensure that the muscles get the best support. These exercises can also increase the feet’s range of motion, helping to keep you active for as long as possible.

Most foot exercises are simple and do not need any complicated equipment. You  can do them by yourself at home or in the gym if you want.

1.     Toe bend

Put your heels on the floor. Keep your toes pointed in the air in front of you. Now, bend your toes downwards and stay in this position for a few seconds, before relaxing. After this, bend your toes upwards and stay like this for a few seconds before relaxing. Repeat 5 times.

2.     Towel pickup

Put a towel on the floor in front of your chair. Keeping your heel stuck to the ground, pick up the towel using your toes. Repeat 10-20 times. If you want to improve this exercise, you can add a small weight to the towel.

3.     Toe splay

This exercise improves your control over the toe muscles. You can either do it on both feet at once or on alternate feet, depending on which is more comfortable for you. First, sit in a straight backed chair, with your feet resting gently on the floor.

Spread your toes apart as far as you can without straining. Stay in this position for 5 seconds. Repeat 10 times. Once you have built up enough strength, you can even try looping a rubber band around your toes to provide resistance and make the exercise more challenging.

4.     Walking on sand

Walking barefoot on sand is a great method of stretching and strengthening your feet and calves. This is a good exercise in general because the soft texture of the sand makes walking more physically demanding. Go to a beach, a volleyball court, or playground or any other place with sand. Walk barefoot for as long as you can. Try to cover more distance over time. Do not overexert the muscles in the feet and calves.

5.     Epsom Salt

For relief from pain, soak your ankle in a warm bath with Epsom salt. Although, for the first few days after the injury stick to cold water. Epsom salt helps in soothing sore muscles and connective tissues. It also treats joint stiffness. Soak your feet in an epsom-salted warm bath 1-2 times per day.

Massage for Ankle Pain

To get relief from ankle pain, it is best to do a regular massage. Sandhi Sudha is an ayurvedic oil for joint pain that can help you get rid of your ankle pain in weeks.

Sandhi sudha joint pain relief oil is unlike any other massage oil in the market. It contains ayurvedic herbal ingredients which have potent analgesic properties. For best results, massage your ankles twice a day with Sandhi Sudha.

For more information, please visit https://www.sandhisudha.com/

5 Tips To Treat Your Knee Pain At Home

 

Most people suffer from knee pain, at one point or another, irrespective of their age, gender or profession. Nearly half the population is likely to develop osteoarthritis by the age of 85 years. The stress that we put every day on the knee joint leads to regular wear and tear that causes damage to a healthy joint. A combination of these factors causes knee pain which can be quite a frustrating thing to deal with especially when even simple movements such as crossing your legs become an excruciating task.

Here’s how you can treat your knee pain at home:

1.     Strengthen your knee muscles

The following are some strengthening exercises for you to try:

●      Straighten and raise a leg while sitting or lying down.

●      Put one foot up on a step, then the other before stepping down.

●      Repeat the step-ups for a few minutes.

●      Sit down on a chair for a minute before standing and sitting down again.

●      Do these in a controlled manner without any support.

2.     Maintain a healthy diet

A very common reason for excess weight or obesity is knee joint pain. Thus, it is extremely important to eat well and maintain a healthy weight. Stay away from processed food and artificial drinks and and follow a diet that is high in fresh vegetables, fruits, and fibre and low in meat, animal fat, and other saturated fats.

3.     Ginger

Ginger contains anti-inflammatory compounds that reduce swelling on the knee along with the pain. Brew ginger in hot water, along with a little honey and lemon. Drink 2- 3 cups a day until the pain is relieved. Grate one inch of ginger and let it boil for 10 minutes in 1 cup water. Strain this decoction and add a little honey and lemon to it before drinking.

4.     Turmeric

It has been found that turmeric root may slow down the progression of rheumatoid arthritis, which is one of the main causes of knee pain. Curcumin is an anti-inflammatory chemical found in turmeric, also containing antioxidant properties. Boil ½ teaspoon of ground ginger and ½ teaspoon turmeric in a cup of water for 10 minutes. Strain and add honey for taste. Drink this concoction twice a day. Or boil a teaspoon of turmeric powder in a glass of milk. Add honey to sweeten the brew and drink once a day. Turmeric contains blood-thinning properties so if you’re on blood-thinner medication, do not take this remedy regularly.

5.     Lemon

Lemon is an effective remedy for relieving knee pain due to its many benefits. For example, citric acid in lemons lowers uric acid in your body which leads to some types of arthritis. Lemon also contains anti-inflammatory properties which help in reducing inflammation, pain, and swelling that can develop into knee pain.

There are many ways you can use lemon to facilitate knee pain relief. You can use lemon peels (wrapped in cotton cloth) dipped in warm sesame oil and place them on the affected knee. Repeat twice a day until the pain eases. Or you can consume lemon tea or lemon mixed with water.

These temporary solutions are all well and good but for a more permanent solution to relieve your knee pain, we recommend you use Sandhi Sudha. Sandhi Sudha is an ayurvedic knee pain oil that can relieve any type of knee pain. With years of trust, it is India’s first choice for joint pain relief. It is packed with potent analgesic herbs that tackle the root cause of the pain. Massage your knee with Sandhi Sudha twice a day. This will provide gentle warmth to the area. After a few weeks of regular use, the pain will be relieved completely.

For more information, please visit https://www.sandhisudha.com/

Why Is Arthritis Pain Worse At Night?

 

Do you have arthritis? Have you noticed that your pain gets worse at night? You’re not alone. Many arthritis patients have reported that their pain gets worse at night. According to a study conducted in 2020, google searches for pain management saw the most traffic between 11:00 p.m. and 4:00 a.m.

Doctors have yet to fully understand why arthritis pain gets worse at night. Researchers have proposed possible causes such as changes in the levels of cytokines and hormones. These are both cell-signaling proteins of the body. It may also be as a result of daytime arthritis medication, which some people take during the morning, wearing off by the evening.

Researchers have also said that it may be due to the levels of the anti-inflammatory hormone cortisol getting naturally lower at night. Also, staying still for too long while sleeping might cause stiffness of the joints. Less distractions in the evening can also make you focus more on your joint pain, making your symptoms seem worse than they are.

This doesn’t mean that there’s nothing you can do to make it better. In fact, the following are a few effective tips for you to stop your arthritis pain from getting worse at night.

1.     It’s important to have good sleeping habits

The most important step towards better health, with or without arthritis, is to get a good night’s sleep. For this you need to go to bed each night at the same time and also wake up in the morning at the same time. Stay away from electronics or any screen time before going to bed. Do not snack or do any other activities unrelated to sleep before you go to bed. Sleep in a dark room and at a comfortable temperature for you.

2.     Sleep in a bed that is comfortable for you

You can consult your doctor or physical therapist and ask them which is the right kind of bed for you. Generally, it is better to avoid a mattress that is too-firm. It is very important to sleep on a soft mattress. Determine just how heavy you want your blankets to be. Some people may sleep better with weighted blankets while others may prefer a lighter one. Heavy blankets might give you some relief from pain. You can also cushion your sore joints with pillows.

3.     Hug your pillows

After choosing the right mattress you need to know how to use your pillows. If you have hip or knee pain due to arthritis and you prefer sleeping on your side, you may find that putting a pillow between your knees brings you relief. People with  shoulder arthritis would be most comfortable using a wedge pillow and sleeping on their back.

4.     Do not eat after 9 PM

Eating at night may directly be the cause of your poor sleep. It may also cause other problems such as gastrointestinal reflux, which can worsen your sleep quality even more. Try to finish your last meal 2-3 hours before bedtime to give your body enough time to digest what you eat.

5.     Meditate regularly

There are two potential benefits to meditating regularly: better sleep and relief from chronic pain. There are many ways through which you can meditate. You can either sit or lie down. You can just sit in silence, repeat a mantra like ‘Om’, or try guided meditation, in which a professional guides you through the process. There are many phone apps and online videos that offer recorded guided meditation.

6.     Massage

Before you go to bed, do a nice, relaxing self-massage. You can also ask someone to massage you if you want. Use a pain relieving oil for better results. The best ayurvedic pain relieving oil for joint pain is Sandhi Sudha. The oil has been made after years of research and is packed with potent pain relieving herbs. The analgesic properties of the herbs gives a soothing sensation in the muscles surrounding the joints almost as soon as it is administered.

So, come on! It’s time to say goodbye to joint pain with Sandhi Sudha!

For more information, please visit https://www.sandhisudha.com/

How to Treat Shoulder Pain at Home

Did you know that the shoulder joint is the most complex joint in the body? It allows you to move your arm 360 degrees. It also gives you the stability that ensures the proper functioning of all the bones, muscles, tendons, and ligaments that make up the shoulder.

As useful as this joint may be, it is also quite delicate. This is why many people experience pain or loss of mobility due to injury. If you experience shoulder pain, try these tips to help relieve your pain:

Shoulder Pain Remedies at Home

1.     Stretches

If you’re experiencing shoulder pain, take a few days off your aggressive workout, and instead do light stretches for your neck and shoulder. These gentle exercises will help in easing the symptoms more quickly.

To relieve shoulder pain, roll your shoulders back and forth before squeezing your shoulder blades together. To relieve neck pain, move your ear slowly from one shoulder to the other. After this turn your head from side to side.

While performing stretches for neck and shoulder pain, be careful of your movements. Do not perform any jerky, sudden motions that aggravates your pain. Be careful while doing these exercises.

2.     Massages

If you have stiff and sore muscles, a gentle massage can help loosen them and ease the pressure. Either massage the area yourself, ask a family member for help, or get a professional massage therapist. Other than massages, you may relieve your pain by applying ice followed by heat onto your neck or shoulder. During the initial days of your injury, bring down the inflammation by applying an ice pack to the affected area. In the following days, use a hot compress to apply heat. Alternate between the cold and hot treatments several times a day.

For massage, make sure that you use a good quality oil. We recommend Sandhi Sudha ayurvedic massage oil. Sandhi Sudha is a very popular massage oil in India that is known for its effective treatment of joint and muscle pain. It is packed full of potent pain relieving herbs that penetrate deep into the muscles and reduces inflammation while providing a soothing sensation in the area.

3.     Good posture

A better sitting posture is the best way to prevent neck and shoulder pain. Poor posture puts unnecessary pressure on your neck and shoulders, which can lead to chronic pain. And it’s not just sitting, even if you’re walking, or standing, make sure that you are in the correct posture. Keep your head, neck, and spine in proper alignment to prevent and reduce pain.

4.     Ergonomic workspaces

One of the most common causes for neck and shoulder pain is working in an uncomfortable office space. Sitting at a badly optimized computer desk for 8 hours a day will definitely lead to aches and pains. Make an ergonomic workspace to relieve your pain as well as to prevent it from lasting too long.

To make an ergonomic workspace, make sure that your chair is in a comfortable position. In an ideal world, your feet will lie flat on the floor. Also, your monitor screen should be at eye level, so that you can avoid craning your neck.

Also, as mentioned above, the best way to relieve shoulder and neck pain is by massaging it with Sandhi Sudha Oil.

To know more, please visit https://www.sandhisudha.com/

5 Mistakes That May Be Causing Your Joint Pain

If the world was perfect, there wouldn't be any such thing as pain. Our weight would be optimal and we’d happily do our daily exercises and still feel energetic. But it’s not a perfect world, and sometimes our bad habits make a mockery of our purest intentions to live a healthy life. One of the consequences of these bad habits is joint pain. So, don’t you want to know which bad habits are causing your joint pain?

1.     Thumb Texting

 Texting puts a stress on the joints in your hands, particularly your thumbs. When you text with your thumbs, it puts them in awkward and often hyperextended positions. This causes irritation to the tendons. Thumb texting puts a significant amount of unnecessary pressure on your thumb joints coming from the tips of your thumbs. According to experts, your thumbs take on around 60 % of the functioning of your hands. So, make sure that you keep your thumbs in good working order!

So avoid thumb texting and instead use the voice function to keep your hands free. Texting can have a bad effect on your shoulders and neck, as well. Texting requires you to hunch over to look at your phone. This stresses both your neck and shoulders. Also keeping your neck bent all the way forward so your chin touches your chest puts an unusual amount of strain on your neck.

2.     Sleeping On Your Stomach

It may be recommended to sleep on your back if you want to snore less but it does make the rest of your body suffer. Stomach sleepers have to twist their necks and heads to the side. This puts strain on the nerves while also compressing your spine. This causes an awkward spinal alignment. The best method is to sleep in a neutral position keeping your head and neck in a straight line with your spine. This will reduce the risk of strain on your neck, back, and muscles.

So instead of sleeping on your stomach, sleep on your side or back. There are even some special pillows you can buy that promote healthy spine alignment.

3.     Wearing Uncomfortable Shoes

 Wearing ill-fitting, old, or uncomfortable shoes really paves the road for developing osteoarthritis, foot pain, joint pain, and other joint problems. Uncomfortable shoes means any footwear that does not support your feet or ankles correctly. This includes shoes that put your feet in weird or uncomfortable positions.

High heels, slippers, and sandals are all poor choices of footwear. If you play sports, make sure that you wear the right type of shoes for your sport. For example, tennis shoes have good side support which reduces the risk of ankle rolling. But, on the other hand, too much cushioning or arch support can put your feet in an awkward position leading to joint pain.

4.     Knuckle Cracking

 Some people have a habit of regularly cracking their knuckles. The sound that we hear is either due to the ligaments snapping against the bone or from fluid bubbles that burst in the knuckles. While you shouldn’t believe that cracking your knuckles can cause arthritis, it is still a bad habit that needs to be stopped as quickly as possible. According to the results of one study, knuckle cracking can cause hand swelling and may even make your grip weaker. To break a bad habit, replace it with a better, healthier habit. So why don’t you squeeze a stress ball? This will increase the strength of the muscles in your hands and help you develop better grip strength.

5.     Carrying Heavy Bags

 If you carry a heavy load on your back, whether it’s a backpack, purse, or something else, it puts a lot of pressure and strain on your neck, shoulders, and back. A heavy load affects your balance and even your gait. It is even worse for you if you tend to carry your backpack or bag on only one side. This will stress the muscles and joints on one side of the body. This leads to even more wear and tear. The ultimate result is a cocktail of  muscle pain, joint pain, and other symptoms. So, come on! Keep your load light! Do not carry around unnecessary things. Take only what you need. Use both shoulders to carry your backpack. This will distribute the weight more evenly. If you are carrying a purse, switch sides every few hours.

If you want to relieve your joint or muscle pain, we recommend Sandhi Sudha. Sandhi Sudha is an ayurvedic joint pain relieving oil that can combat any type of pain. It contains potent analgesic herbs that tackles the root cause of your pain. Massage with Sandhi Sudha on the affected joint twice a day. This will provide a gentle warmth to the area. After a few weeks of regular use, the pain will go away completely.

For more information, please visit https://www.sandhisudha.com/

What Causes Lower Back Pain in Women?

 

Normally, people think of back pain as something that just occurs when we are older or when we suffer from an injury. However, there are many factors that can lead to a person having back pain.

Anyone can suffer from back pain, regardless of age, if they are in poor physical health, have a physically strenuous occupation or are overweight.

But can gender change the risk of a person developing back pain?

According to a recent study, women develop chronic lower back pain and sciatica more than men. The study found that the gene variant which promotes chronic pain in women actually suppresses pain in men. The research involved nearly 300 patients who were suffering from disc prolapse. The study also revealed that men recovered more quickly from their pain.

Another interesting fact is that women are more likely to suffer from back pain at a specific point in their life: pregnancy. Many studies have found that between 50 and 70% of women suffer through back pain while they’re pregnant. The increase in hormones, additional weight, changes in posture, and stress all lead to back pain.

Causes of Lower Back Pain in Females

1.     Tailbone Pain

Coccydynia can lead to pain when sitting or doing any activity that puts pressure on the tailbone area. This pain can either develop gradually or can make its appearance after an injury or accident. When you experience coccydynia, your tailbone might hurt while you’re sitting or standing or doing any other activity.

Pregnancy combined with the position of women’s tailbones puts women five times more at risk of developing this condition than men. Childbirth complications can also aggravate the tailbone area and lead to pain. Generally, coccydynia shows up in women in their 40’s. The pain can go away with treatment or turn into a chronic problem that requires long term care.

2.     Osteoporosis

Nearly 80% of osteoporosis patients are women. This means that back pain as a result of compression fractures in the spine affects women in far greater numbers than men. Women who are older than 45 are at a greater risk of osteoporosis, as well as women with a family history of compression fractures.

3.     Fibromyalgia

Symptoms of fibromyalgia include pain in the neck, hips and back. Scientists are not sure why fibromyalgia affects women more than men, but there has been some evidence that points towards hormonal imbalances in ageing women. Fibromyalgia typically occurs in pre-menopausal women as their levels of estrogen start to decline.

4.     Spinal Stenosis

Women are three times more at risk of developing degenerative spondylolisthesis due to their genetic makeup. The differences in the pelvic structure, varying levels of hormones and a tendency for low bone density makes women more likely to suffer from this. It is typically seen in women who are older than 50 when age-related issues weaken the ligaments and joints surrounding the spine.

5.     Stress

There are many other conditions that may lead to temporary back pain in women. Stress, not getting enough sleep, depression and other psychological issues may have an effect on muscle tension in the back. Other ailments such as menstrual cramps, kidney stones, cancer and other diseases can also lead to back pain presenting itself. When these underlying conditions are treated, it can alleviate the back pain completely. Also, physical therapy, stretching and exercise can increase the strength of the back muscles and improve and maintain flexibility.

Treatment of Lower Back Pain

A massage with Sandhi Sudha joint pain relief oil is one of the best treatments for lower back pain. Sandhi Sudha is one of the most popular ayurvedic remedies for muscle and joint pain in the market. It contains completely herbal ingredients with potent pain relieving properties. It penetrates the muscles easily and relieves tension as well as increases blood flow in the area. You can also buy Sandhi Sudha capsules for quick relief from pain.

For more information, please visit https://www.sandhisudha.com/