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/