Dear friends,

Happy Ramadan to all of you and hope everyone is following all rules and regulations of lockdown to fight with deadly pandemic covid-19. Today, I thought I must discuss a topic on Tension-type headaches and migraines in eve of current situation where everyone of us are suffering from tremendous anxiety and mental stress and thus resulted in tension – type headaches and migraines. The most common type of headache is a tension-type headache. These are sometimes called stress headaches. A headache is one of the most common reasons people seek medical help. Recent research shows that most headaches are a combination of both tension and migraine. Whether a headache is caused by the muscle tension or the muscle tension results from the headache, treating that muscle tension can provide significant relief from the pain. Tension-type headaches are often due to muscle imbalances in the neck and shoulder muscles. Even though the head is where you feel the pain, the cause is usually a strained muscle in the neck or shoulder area. Many migraine headaches are also caused by muscle imbalances, but some are not. Other factors contributing to a migraine are diet, brain chemical imbalances, lack of water, and hormonal imbalances. Today`s topic, addresses migraines and headaches caused by muscle imbalances. Check with your healthcare provider, as you might have a headache not caused by muscle imbalances or dehydration. Common causes of headaches: Many lifestyle habits can contribute to a headache. The following are some of the most common I have come across in my practice. Poor posture, especially head forward of the body or arms held extended for long periods of time. These postures are typical of driving and computer positions. They put a lot of strain on the neck and shoulder muscles that can lead to a headache. Emotional or mental stress, anxiety, TMJ and/or teeth grinding at night. This kind of stress makes your tight muscles even tighter. Fatigue and/or lack of sleep. Fatigue upsets the chemical balance in the body and can lead to a headache. Dehydration. Lack of water can make your joints and/or muscles ache a lot more and lead to pain in the head. Eyestrain. Eyestrain can cause a headache due to muscle imbalances around the eye. If you wear glasses, make sure your prescription is up to date; if you do not wear glasses, see your eye doctor, as you might need them. Periodically give your eyes a rest. While at the computer, take a break and stare out the window for a few minutes. This shift in attention gives the eye a different focal point and helps to relieve eyestrain. Caffeine withdrawal. When giving up caffeine, always do it slowly. Slowly coming off caffeine and keeping well hydrated can mitigate the effects of withdrawal. Hunger. Low blood sugar can also lead to a headache. Eat a balanced diet at regular intervals to keep the blood sugar even. Do not skip meals. Protein and healthy fat help to keep blood sugar levels more even. Reading in bed with head propped up. This is a common practice that leads to many headaches. This position significantly strains the neck and shoulder muscles. Low or high blood pressure results in headache.

Dr M R Zulfi
Director and Sr Consultant Physiotherapist.
Physio Active Pvt Ltd.

Dear friends,

I know every one of us is going through a huge frustration and uncertainty during this lockdown period. However, we need to be positive and engage ourselves with the right things, which can boost our moral as well as immunity. As far as our immunity is concerned, we need to take good care of right diet and right exercises. Today, I am going to give you some important tips to do exercises in a right way without harming your physical fitness. They are as follows:

  • Muscle imbalance account for 80% of the pain you will experience in your life.
  • Poor posture is a telltale sign of muscle imbalances.
  • Muscle imbalances are caused by overusing certain muscles and underusing others.
  • Muscles that are too long usually feel much tighter than muscles that are too short. Until you can identify the muscles as too short and tight or too long and tight, you will not know what pose to select to correct the imbalance.
  • Muscle imbalances can either be developed or exacerbated by doing the wrong yoga pose, Pilates, or strength training exercise for your current musculoskeletal condition.
  • In general, muscles on the backside of the body are too long, except for the calves. Muscles on the front side of the body are too short.
  • Stretching muscles that are already too long is a common mistake in yoga, gym and other fitness classes.
  • There are five major muscle imbalances you need to identify.
  • Right exercise regimen or right yoga can correct these muscle imbalances in a relatively short time once you learn how to choose correct exercises or poses for your symptoms.
  • Correcting muscle imbalances will give you better posture, more energy and reduce or eliminate many painful conditions.

 

Dr M R Zulfi
Director and sr consultant
Physio active Pvt Ltd.

Tele-PT simply means allowing health care professional and care givers to provide thier services through telecommunications, which would require us to connect to the masses through any electronic devices and software without them to step out of their homes.WHO states Telemedicine to be the need of hour, which literally means “healing at distance”. It is indeed a blessing in this current situations where safety lies in just staying back at home, “Tele PT” turns out to be an essential tool for the professionals to evaluate, diagnose and manage patients suffering from aches and pains and most importantly missing their routine physio sessions.

Few days back, our clinic front staff received a query call raising a concern regarding who all can avail these Tele-PT Virtual sessions, Well not as hard as it seems to be as anybody who finds himself under following conditions can connect to Physiotherapist for Tele consultations:-

  • Pain that has not been subsided since last 3-4 days.

  • Poor posture and ergonomics while working from home leading to discomfort.

  • Underlying history of pain aggravated due to bad routines or household chores exertion.

  • Elderly people facing issues related to restricted body movements.

  • People who have been missing thier regular therapy sessions/fitness classes owing to lockdown.

Presently, the next question, which arises, is why should one take these physiotherapy sessions through virtual communications and why not wait for the lockdown to get over. Is it so essesntial to go for this Virtual Physiotherapy session in such uncertain times? Well, yes there goes your anwser in the question itself, these times are definately uncertain and unpredicatable while each one of us is bound to be indoors none of us is really sure of how long this would last, while on the contrary we aren’t really skipping anything..exercises, cooking ,hobbies we all have even setup a small workstation for our office work at home,then why skip good health? As someone rightly said, “Your Health is an investment and not an expense” It only demands one thing from you – Dedication. Just like we at Physio Active are dedicated towards your well being and Hollistic wellness and aims at building a healthy community.

So if you dedicate yourself in this ever reaping benefits Investment you will realize how salient it is to focus on your and family’s wellbeing.

Considering all the boon social medial has provided us with ,each one is using digital media platforms for all sorts of daily essentials as suggested its the new “Virtual World” we all are living into or atleast getting accustomed to it in this aeon of “Social Distancing” where technology is no longer a luxury instead has become a necessity. So, why not take the perks of meeting your therapist via virtual screen without even getting to step out your home.In order to have a sane mind we require a painfree body. This is where Tele PT Virtual Consultation comes in as rescue.

PhysioActive, The Wellness Hub takes the initiative of your fitness and wellbeing by providing our essential services by the expert team.

Tele PT sessions bring us to you, virtually. Exactly as promised to be there for you always in health and sickness. You just need to let us know about your physical ailments and issues; we’ll address it asap.Here is what happens through the process –

  • Share your medical/health history with our Consultant Physiotherapist

  • Get a detailed Examination based on individual’s signs and symptoms.

  • Visual cues by the Therapist on Patient’s – Active Range of mobility for affected joint, Area of pain, Functional inability to do certain movements.

  • Get a probable Diagnosis by the Therapist.

  • Advice on Self-management of pain, ailment or discomfort, Precautions, Do’s and don’ts and Faulty movements while Exercise demonstrations.

What’s more, you can schedule your follow up sessions, get Home Exercise Plan ,fitness tips and workout guidelines from our specialists face to face. Consult with our Skilled Physiotherapist, make the best use of their expertise. Don’t let health slip out of your hands; your good health is the only virtue that will help you fight this era of pandemic.

Get in touch with us today!

Stay Safe. Stay Indoor.

Dr. Snigdha Sharma, Musculoskeletal Physiotherapist

Hello People,

Hope you all are in good health and most importantly indoors!

After our Prime Minister’s announcement regarding a nationwide lockdown with respect to the coronavirus outbreak, a man in our neighborhood wore workout clothes, came out to his balcony and started jumping and doing squats. Everyone watched from their balconies and followed along as he encouraged them to keep moving. The government has ordered everyone to stay home for three weeks in an attempt to slow the explosive spread of COVID-19 allowing people to go out only for essential reasons, going out for physical activity was not one of them. What else would a quarantined Physiotherapist do?

Lockdown and quarantine mandates have bought a big halt to everyone’s regular workout and active routines. However, exercise is even more important now, because it gives a boost physically and mentally.

It is easy to be sedentary right now and fall into various habits like lazing around or watching Netflix. Following a daily routine that involves exercise can be therapeutic and bring a sense of normalcy to your day. We as a team have started to share home exercise programs tailored specially for all of you.

Here a few quick tips on how anybody with pain or no pain can follow this physiotherapist certified exercise at home: –

Warm-up (Maintain the breathing in/out regularly)

Warm-up for beginners and intermediate athletes

  • Leg – 10 Inward hip rotations, 8 outward hip rotations (each side)
  • Arm – 10 forward arm circles, 8 backward arm circles.
  • 2 minutes jumping rope.
  • 8 walk-outs

Warm up for elite athlete

  • Four-way lunges, five reps on each side
  • Hand release push-ups, 10 reps (This push-up variation prevents cheating
  • Because you must lower all the way to the ground and raise your hands up before pushing back up.)
  • Warrior pose, 10 seconds
  • Workout-Round 1: Repeat two times (Be Aware about posture and hydration in between circuit)
    • Plank pose, 30 secs-one minute
    • Glute bridge, 10 reps
    • Side plank, 30 seconds per side
    • Windmill toe touches, five reps per side (Stand with your feet just beyond hips width and your arms extended to the sides. Reach your right arm down the floor between both feet, right arm up to the sky, bending at the hips and keeping your knees straight. Switch sides. Add cans/water bottles in hands for more weight.)
  • Round 2: Repeat three times
    • Burpees, 10 reps (Stand with your feet shoulder-width apart and your arms at your sides. Squat. Place your hands on the floor in front of you. Jump your feet back so you are in a push-up position. Do a push-up. Jump your feet back into a squat. Jump up in the air with your arms over your head.)
      Squat to overhead fly, 10 reps
    • Stand with feet shoulder-width apart and arms by your side, holding jars of peanut butter. Sit back into a squat position, pause and raise arms out to the sides and overhead to touch, palms facing up. Lower arms and return to a standing position.
    • In and out squat jumps, 10 reps
    • Stand with feet together, hands touching in front of your chest. Jump the legs outward and descend into a squat, then quickly jump the legs inward into another squat and repeat.
    • Water bottle turtles, 20 reps
    • Lie on stomach holding a water bottle in one hand. Lift your legs and arms simultaneously off the ground and pass the water bottle behind your back as you extend the opposite arm to grab it, and then extend the arms forward to pass it off in the front.
    • Lateral jumps, 20 reps
    • Start standing with feet together, a soft bend in the knees. Jump side to side, as fast and far as you can, keeping knees bent when you land.

Cool down- Take good 10 minutes to relax, breath and stretch.

Balance in good physical health promotes good mental health, in these times where we have all the time in the world for ourselves, all you can do is- “Create, Regenerate, Rebuild & Reconnect”. Every little bit of movement counts so move, move, and move.

You do not require fancy equipment’s things at home such as water bottles, soda cans, Pulses packet, containers can work right as your exercise partners so just get the routine set and start exercising for good 45 minutes to 1 hour.

Also, essential is that along with the exercise you keep a check on few things as well –

  • Spend quality time with family and yourself ( Self-care is healing)
  • Cook right – eat right (Balance Nutrition)
  • Practice meditation (Awaken your spiritual soul)
  • Enjoy the calm in the nature ( listen to those melodious chirpy birds)
  • Do NOT PANIC… Follow preventive measures set by WHO.

Last but not the least, I would like to conclude – this Widespread Disease COVID-19 has given us lot of learning and positivity as well, towards how we live life. This was the exact time we used to crave while being busy, slogging ourselves each day each moment! Therefore, now is the time, make the most of it!

“While the Nature takes its own good time to heal, let us all rebuild ourselves – Mentally, Physically, Spiritually & emotionally.”

Until next time, keep Safe, Keep Praying, and Stay Home.

 

Peace & Love

Dr. Snigdha Sharma (PT)

Consultant Physiotherapist. Physio Active

“Music gives a soul to the universe, wings to the mind, flight to the imagination and life to everything.” ― Plato

We live in a time when technology has brought us closer to music than ever before, enshrining its role in our emotional and social lives. According to the available evidence, music captures attention, triggers a range of emotions, alters or regulates mood, increases work output, heightens arousal, induces states of higher functioning, reduces inhibitions and encourages rhythmic movement. When it comes to listening music and running there starts a debate.
It comes with its own pros and cons.

Listening to music during workout has the following benefits:

  • It improves performance and decreases the perceived exertion and fatigue 
  • Ergogenic effect of music is evident as it improves exercise performance by either delaying fatigue or increasing work capacity. This effect results in higher than expected levels of endurance, power, productivity or strength. 
  • The researches show that it reduces perception of effort during a strenuous workout–which explains why you tend to pick up the pace when a good song comes on. 
  • It helps your body and focuses your mind to maintain a good tempo to run a strong steady pace.
  • When listening to music while running, it naturally focuses the brain away from fatigue and soreness. This in turn allows the runner to run further without feeling like you need to stop because you are too tired to keep going.

But despite of all of the benefits music brings to the table, there are plenty of reasons to leave your tunes behind when you head out on your next run.

 

  • PERFORMANCE

Studies have found that while running if your level of effort is high then listening to music does not have a positive effect on your performance, but rather it can have a negative effect. This is because the music can distract you from the goal you are trying to achieve.

  • FOCUS

Music can take away the focus of the runners. They have to make sure their form is right to get the most out of every stride and focus on controlling their breathing so enough oxygen is flowing through their body so they do not catch cramps while running. Moreover you spend half the run trying to keep sweaty headphones from falling out of your ears.

  • RISK OF INJURY

Running with music causes the runners to loose sense of their surroundings. Runners can no longer hear what is going on around them. This puts the runners at risk of getting hurt by cars if working out near busy streets, or any where that the runner should be cautious of what’s around them.

  • BODY AWARENESS

Without music in your ears, you are likely to be much more aware of how your body feels and reacts at a certain pace. When you run hard intervals, you can easily register an increase in breathing rate and notice how your arm swing and leg stride might change as you surge and recover.Being able to tune into your body with no distractions allows you to focus on maintaining a relaxed, smooth stride through the harder efforts, and to be able to calm and deepen your breathing to carry more oxygen to the legs. With that up-tempo playlist blasting in your ears, you might miss the cues from your body that you’re pushing an interval too hard—or not hard enough.

  • DISTRACTION

If you’ve been a runner for long enough, you’ve most likely experienced the feeling of being in the zone during a run or race. Also known as being in “flow,” and some of the best sports performances happen in this state. In flow, your mind is locked on the task , time seems to shift, the world falls away and you feel confident in your body and its abilities to meet any challenge. But with earbuds in, your mind often focuses on what you are listening to, rather than dropping into that heightened awareness that flow requires. 

  • REDUCTION IN RUNNING PERFORMANCE

Don’t fool yourself into thinking that carrying that giant iPhone 7 Plus on your arm for thousands and thousands of steps won’t impact your gait. The extra weight on one side creates a slight imbalance in your body that gets magnified over the miles and can lead to poor form, muscles strains or injuries. Having one less item to carry on your run means less weight to lug through each workout.

One of the best things about running music-free is getting to experience the change in the seasons through the sounds of nature on a run. The crystalline stillness of a winter morning, the birdcalls of a dewy spring day, the damp air and cicadas of summer, the crunch of the leaves under your feet in fall—all sounds you would miss with headphones on. With so many sounds and screens demanding your attention each day, a device-free run is an amazing way to unplug. Enjoying nature’s own soundtrack is refreshing on more than one level; you may find it’s just plain easier to appreciate nature when you are fully present in the moment. Just enjoy the world around you. 

So, in a nutshell listening to music and not listening to music is a matter of totally a personal choice but before stepping on donning a earphone weigh it pros and cons carefully.

 

By
Dr. Richa Tandon (PT)
M.P.T (MUSCULOSKELETAL)

Winter gives us a much required ‘break’ from summers. After months of sweating in sultry heat, one gets a chance to stay both indoors and outdoors, without worrying much. But winters is said to bring long lost pain back in our day to day routines too, such as – Pain from older injuries, asthma, arthritis and many more ailments. We all experience pain randomly in shoulder, neck or back causes of them could be varied, most common being our sedentary lifestyles such as lack of movement and prolonged sitting hours usually seen in office goers. 

Henceforth, Physiotherapy is an effective way to find out more about the causes and related treatment for the pain as we are all aware of how immensely it helps in easing and recovering from such pains and niggles in winter season. It is a finer course of action for deep rooted causes as solace from all discomforts. Physiotherapy helps a person stay fit for much longer as our goal should be on toning and conditioning precise muscle group rather than aimless generalized training. Target Strengthening aids in better mobility and endurance which is helpful in dealing with day to day fatigue and lethargy in the chilly season.

Our aim should be constant therapy. As a therapist I can assure you slow but steady progress though it does takes time for an injury to heal nevertheless physio works on the root cause, functions by method as it requires skill, right technique and proper body alignment.

In this time of the year, generally distracting persistent pain and stiffness keeps us from being productive anywhere, one can’t focus on work or anything else. It takes away many precious minutes of our lives. Why should we leave it untreated, when Physiotherapy has the best solutions? Our goal should be effective recovery. After all, who likes to have “pain in the neck”, literally.

Stiffness or tightness in a muscle or a part of body can have one or more distinguish causes. During the cold season, you have likely been tensing up in an attempt to keep warm, as well as being more sedentary than you are during the warmer months. This tension and lack of movement has likely contributed to a loss of muscle length and muscle strength.

If you’re experiencing this stiffness and tightness during exercise, it may be due to the often-overlooked cause of muscle weakness. While it might seem counter-intuitive, strengthening the tight muscle could be just what is needed. Often when muscles become stiff during exercise it is due to muscle fatigue, resulting in tightening. When the muscles are strong, they are able to function more efficiently and for longer.

Low-impact form of resistance training such as exercise using resistance band or weights, power yoga, Pilates and cardio that can help to both lengthen and strengthen the muscles should be followed during this season. These exercises will certainly help us keep ourselves warm and energetic.

Strength is built by gradually increasing the resistance levels like a step by step process and also through a focus on core strength, which helps to improve your posture, supporting your overall strength and stability. Attention should be on safely increasing the length and stretch of muscles, as well as the range of motion within the joints. In colder temperatures, the joints pain tends to aggravate worsening the discomfort and in spite of no evidence being supporting the fact that drop in temperature affects our joints and muscles there lies one theory relating to drop in pressure tends to expand structures like tendons, ligaments and muscles decreasing the spaces and increasing the tension in the joint causing pain. 

Why this happens?

Give a read to few other reasons why joint pains flares up in winter season:

  • The pain receptors become more sensitive during the winters hence decreasing your pain threshold.
  • There are more muscle spasms in colder temperatures, which worsens the pain and stiffness the joints.
  • The cold reduces the blood circulation to the fingers and toes, which amplifies the niggles and aches.
  • Less sunlight during winters means lower vitamin D levels and less of absorption of calcium leading to fragile bones and joints.

 

What will help?

  • Keep yourself warm -seeing the temperatures of your city, choose to wear warm winter clothes or dress in layers. Always ensure that you cover your head, hands, legs and feet.
  • Moisturize & Hydrate -Yes! you read it right even in winters you need to drink up lots of fluids, dry and harsh winters make you parched hence fluids help keep you more active. Even mild dehydration might make you more sensitive to pain and make you feel lethargic. Apply lots of skin moisturizing lotions from head to toe before going out.
  • Exercise -Winters do make us want to cozy up all day in the blanket but what better than warming yourself up internally with good 30-45 minutes of workout rather than just with warm blankets and loads of layers! Stretch before you leave for outdoors.
  • Avoid the chill – Older adults and old age people should use heating pads, hot water bags or an electric blanket to keep yourself warm while resting or sleeping. Heating pads are more useful for localized areas where joints have become stiff and painful from the cold weather. Hot showers and steam always help as it moistens your skin and also aids little aches here and there.
  • Source up Vitamin D –Good food sources of vitamin D include fatty fish such as salmon, especially the wild salmon, tuna, mackerel, mushrooms, eggs and vitamin D fortified foods such as milk (any milk will do–cow, soy, almond, or coconut milk are all fortified). Lots of seasonal green leafy vegetables 
  • Increase your intake of omega-3 fatty acids – Omega-3 fatty acids are highly beneficial in reducing the inflammation level in your joints. Include avocado, flaxseeds, walnuts and fish in your diet with healthy amount of ghee and oils.

Last but not the least, Winters is a beautiful season personally my favorite so do follow a healthy and active lifestyle so that you may step out and enjoy the magical peep of sunshine.

 
By
Dr. Snigdha Sharma
Physiotherapist

With so many articles, blogs and videos on how to maintain bone health, we know everybody is way too much enlightened when we talk about any health issue and when it comes to our bones they also face density loss. As a part of natural ageing process, bones tend to ‘degenerate’ with time. It is more rapid in women post menopause but it does also effect older men significantly. Rapid Bone loss further
results into osteoporosis and various other ailments like fragile bones or fractures, Generally the process is silent and progressive.

Why do people develop osteoporosis?

One of the significant reasons of people developing osteoporosis includes age, gender and lifestyle. Though there are other factors causing damage too such as vitamin D deficiency, lack of calcium intake and physical inactivity. While we emphasize on “PHYSICAL INACTIVITY” in bold letters often we as therapist come across one common question “I am pretty active doc! Working 10-12 hours per day still why are we suffering from these pains and discomfort.” Well well you definitely need to work on your muscle strength and toning as far as your daily routine is concerned you tend to exert yourself more rather than keeping yourself active.

This is where we can help you out. We all know that bone is a living tissue. Yes, it is! Any form of exercise helps strengthen our bone and activate your muscles. Physiotherapy is one best aid towards bone strengthening .More so, it can prevent bone thinning, helping you gain strength and increase your endurance.

Osteoporosis can be seen in older people. Which is also one reason why they are at high risk to fall. Physiotherapist helps you find activities that suit your body type, thus making the bumpy road to a healthy life easier. Older adults should generally be following low to medium impact activities such as walking, yoga and upper & lower body strength gaining & activation exercises. Depending on the stage of degeneration moderate to high impact activities like walking, jogging ,cycling and set of some resistance strengthening exercise prescribed by a Physiotherapist can be followed by young adults ageing towards 40s-50s who are at risk of developing early bone density loss therefore these exercises prevent bone fragility.

Our bones keep growing from childhood into early adulthood. Make sure you follow a diet rich in nutrients and vitamins during this phase.

Let’s come to the diet bit now.

It is always wise to consult a Dietician & nutritionist for your diet. I suggest a diet rich in calcium and vitamin D, foods rich in anti-inflammatory properties such as –

  • Tomatoes, Ginger, Turmeric
  • Green leafy vegetables- spinach & kale
  • Nuts -almonds & walnuts
  • Fruits – Oranges & all kinds of berries also, make sure your body gets enough sunlight, which can also boost vitamin D.

Physiotherapists help you with exercises which can improve mobility, endurance and Functional ability. If you have elderly people at home, you can encourage them to walk every day.

Osteoporosis can be taken care of both by conservative & invasive methods. A physiotherapist helps one identify the grade of degeneration and guide you further for its required management.

We at Physio ACTIVE help you manage the symptoms by prevention and lifestyle modification by guiding you through various exercises and
activities beneficial for you. Technological advancement being a boon to us, At Physio active we have ALTER G® The Anti-Gravity Treadmill, works as wonders be it Injury or Surgery it helps in rebuilding strength, increase your walking endurance without placing much pressure on your lower body joints.

Now, you know in case of any discomfort where to visit and whom to meet. Physio Active is just one-step away from all your worries. But before that would like you to have a read through this quick guidelines :

  • Osteoporosis is a condition where bones become thin, fragile and brittle
  • It occurs when more calcium is taken out of your bones than replaced.
  • There is no specific cause for osteoporosis. Thinning of bones can occur due to varied reasons.
  • Menopause, excessive alcohol or smoking, overactive thyroid, chronic liver diseases, lack of activity, overexertion, age-related natural degeneration and lack of sunlight exposure are few major risk factors
  • A Physiotherapist rules out possibilities and helps in charting exercises as per your muscle strength
  • Weight bearing and resistance exercises help stimulate production of new bones when one is younger, limits the loss of bones when one is older
  • A special scan called bone densitometry scan can help diagnose osteoporosis
  • Routines and structured exercising may help stimulate growth of new bones, also known as osteogenesis.

Remember to always consult a specialist for any ailment. “You may see the surface of any disease, a Physiotherapist helps find its root cause.”

– Dr. SNIGDHA SHARMA (PT)

Osteoarthritis (OA) is one of the most devastating chronic conditions that affect people around the world. It is the most common type of arthritis seen in all age groups.

OA being a progressive joint disease in which cartilage that serves as a cushion between the joints break down and bony overgrowth occurs, resulting in stiffness and pain in joint for many.

It is considered to be the disease of the old age. But, the number of arthritic cases rapidly rising among younger population seen in the recent times indicate that it is no more an age related process.

Infact, studies show that 12% of population in age group 25-74 years is found to be having clinically defined OA of some joint.

Arthritic changes start long before its symptoms show up in the form of pain and stiffness in the joints with radiographic changes. There is another study that says that, by the age of 65, more than half of us will have X- ray evidence of OA.

OA being the number 1 source of pain in older population worries most of us. Various studies are focused on prevention of arthritis in young age. But, as they say, you can’t prevent developing OA if you live long. Fortunately, we can surely delay it a long time if we take care of certain things in our lifestyle, especially when we are young.

Various contributing factors in the development of OA:

  1. Heredity- An inherited defect in one of the genes responsible for making cartilage.
  2. Obesity- Increases the risk for osteoarthritis of the knee, hip and spine
  3. Injury- Broken bones, injuries or repeated injuries
  4. Joint Overuse- Repeated overuse activities put the joint to early wear and tear
  5. Other diseases- Inflammatory joint disease, like Rheumatoid Arthritis

Few very early signs of OA if noticed well in time can help you manage the severity of changes and most importantly delay the progression of symptoms. In early advancement, certain symptoms like Crunching in joint/ joints, stiffness or diminished range of motion and dull ache deep in the joint may come and go away. But as changes progress, these signs and symptoms become more prominent and start affecting one’s everyday life.

If you can just follow these six steps right now, you can surely prevent osteoarthritis or its progression.

No. 1: Control Weight- Maintaining an optimal weight. Weight loss of even 5% of body weight in overweight and obese population decreases stress on the knees, hips, and lower back

No. 2: Exercise- Getting  involved in some kind of physical activity like low impact Biking, Swimming, Yoga, Pilates, non-stressful Weight lifting or Brisk Walking on smooth surfaces with comfortable shoes help maintain and improve muscle capacity

No. 3: Avoid Injuries or Get Them Treated- Timely intervention of treatment and proper rehabilitation post injuries help joints get back the structures to their normal, thus preventing any unwanted damage to the joints

No. 4: Eat Right- Maintaining a healthy diet and food habits keeps the bones, ligaments, muscles and other joint structures nourished and less prone to breakage

No. 5: Biomechanical Correction of faults- Posture and ergonomic care of the body in all activities and correction of any abnormal joint mechanics can save multitude of damage from internal or external trauma

No. 6: Proper Supplements- Vitamin D, calcium supplements can be taken regularly after certain age on advise of a physician. Chondroitin and glucosamine have no positive impact on joint pains but are claimed to be effective in diminishing the deterioration of joint cartilage

“Prevention is better than cure”, they say.

“If you are watchful today, the future will be bright” is the hope we all should keep for our better pain free half life.

 

by Dr. Hemlata Gupta (P.T.)

Raise your hands up if you are the one who has always struggled to lose weight. Raise your hands up if you are the one who jumps on the scales and find that weight has not budged at all!

Join our club today. After all, it is World Obesity Day!

Before we talk about the do’s and don’ts of weight management, Let me shower some light on how important it is to prevent childhood obesity. 

So let me tell you, if you have been an inactive kid or struggled to lose weight as a child or if your momma or grandma fed you well, they gave you ample of opportunity to form fat cells in your body. 

Fat cells are formed in your body when you are a child until your teenage years that is your growing years. Once, these fat cells formed takes 7 years of starvation to make your weight loss permanent. That’s why you are always in your yo – yo of weight loss and gain. 

So let me share you some tips and nutrition facts to keep your weight off. I promise you these tips will help to keep your weight off. 

  1. Just move- Do not sit. You must have read to get up every hour for 2-3 minutes and walk. Did you know when you walk you increase your metabolic rate by 20% in a day. So sitting is the new poison. Just move- like use staircase instead of lift, get a glass of water instead of ringing the bell etc.

  1. Fast- Fasting is a miracle and it does indeed help you lose weight. When you fast it repairs your cells and helps them heal. Your digestive tract gets some rest, your good cholesterol – HDL cholesterol improves, sugar metabolism is improved and your fat is metabolised. One must fast – whether intermittent or dry fast once a week.

  1. Sleep- A sound 7-8 hours’ sleep is a key to weight loss. When you are asleep, your body repairs itself and thus helps in losing weight. 

  1. Keep Dinners light- At dinnertime, one must consume the least of the calories, as our body is not going to use that food for energy. Great dinner ideas include soups, sautéed vegetables; stir fries vegetables, eggs or grilled paneer. 

Weight management is not a rocket science, it is an art and every menu is designed or painted to suit your lifestyle. Stay fit and Stay Healthy.

By 

Swati Bathwal 

Dietitian/ nutritionist 

Media Spokesperson

“Run when you can, walk if you have to, crawl if you must; just never give up.”
Dean Karnazes

 

Running is nothing more than a series of arguments between the part of your brain that wants to stop and the part that wants to keep going.

For many, running is an integral part of their life. Running gives an almost indescribable feeling of accomplishment and provides a powerful relief. It helps to clear your mind and reduces stress. As such, running is pure therapy for the soul. If there is a problem, you are struggling with, go run a mile and see what happens! While running may not help you to solve all your problems, it definitely will help you through the tough times of life. At the same, understand why running is so powerful. 

 

Runners sweat and train each day, some with an enthusiasm to achieve more while others with a fight going on every moment between their brains and hearts.

 

Typically, Training is important for running because with it comes a need of

  • Greater balance
  • Greater muscle strength
  • Greater joint range of movement i.e. flexibility
  • Good running posture; which improve their mileage and performance on field

 

In spite of rigorous training, the athletes suffer from on and off pain and injuries, which not only hampers their physical capability to achieve more but also weakens their morale, emotional quotient. Most runners train in groups where it is not possible to address flexibility or strength specific to the individual. 

 

If you are into your running, you may have heard of Gait Analysis.

It is a method for identifying biomechanical faults in the running gait cycle, or in other words, it’s a tool used to assess the way in which you run. It can be beneficial in that it can identify any overactive or underactive muscles in the body, which could lead to potential injuries and inefficiencies in the future. It is further helpful in

  1. Understanding your Foot Strike
  2. Analyzing Running Mechanics
  3. Improving current Cadence 
  4. Recovering & Prevention from Injury

 

Understanding the RUNNING GAIT CYCLE is imperative for proper clinical analysis and communication with runners. It includes analyzing ankle, knee, hip and pelvis position at various phases of a running cycle and comparing it to the reference data and further discussing the report catering the need of the runner.

For a good running economy, running posture has to be appropriate which includes:

  1. Correct foot strike pattern
  2. Proper knee bending during landing for shock absorption
  3. Controlled pelvic movements 
  4. Appropriate hip extension 
  5. Adequate trunk bending 
  6. Limited vertical movement

Analyze your body and give yourself an improved lifestyle and better performance in the sport you love.

 

By 

Dr. Richa Tandon (PT) 

M.P.T (MUSCULOSKELETAL)