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Dr. Sushil Rudra
TABLE OF CONTENTS: THE BEST YOGA ASANA CAN CURE YOUR ARTHRITIS QUICKLY
Arthritis is a serious disease that occurs mostly during monsoons. It is very painful. So here I am going to discuss some preventive measures. Best Yoga Asana can cure your arthritis quickly .
Monsoon usually comes after summer. We look forward to this season because of the heat. In India, the monsoon season comes after an intense summer when we need cool and balmy weather. But monsoons can be deadly for arthritis pain.
However, during the rainy season, the trees and fields become green and lively. But, excessive rainfall can cause flooding and cause devastating situations.
Moreover, some seasonal diseases like rheumatism, fever and dysentery may occur during this damp season. As a result, monsoons can be fatal for arthritis. So we should be careful about our health.
WHAT IS ARTHRITIS? The Best Yoga Asana Can Cure Arthritis Quickly
Arthritis can be fatal in monsoon , so practice yoga
TERMINOLOGY: THE BEST YOGA ASANA CAN CURE YOUR ARTHRITIS QUICKLY
Arthritis is a term often used to refer to any disorder that affects the joints. Symptoms usually include joint pain and stiffness. Furthermore , other symptoms may include redness, warmth, swelling.
Moreover, decreased range of motion of the affected joints. Some types of arthritis also affect other joints. Onset may be gradual or sudden.
The term arthritis is the plural form of arthritis, and refers to the collective group of arthritis-like conditions.
Pronunciation: Monsoon can be fatal for Arthritis
Joint pain, stiffness, redness, swelling, decreased range of motion.
100, most common (osteoarthritis, rheumatoid arthritis)
Family history, Age, Your sex, Previous joint injury, Obesity.
Resting, applying ice or heat, weight loss, exercise, joint replacement.
There are over 100 types of arthritis. The most common forms are osteoarthritis (degenerative joint disease) and rheumatoid arthritis. Osteoarthritis usually occurs with age and affects the fingers, knees and hips.
Arthritis is an autoimmune disorder that often affects the hands and feet. Other types include gout, lupus, fibromyalgia, and septic arthritis. These are all types of rheumatic diseases.
THE MOST FATAL TYPES OF ARTHRITIS: THE BEST YOGA ASANA CAN YOUR CURE QUICKLY
Although there are several deviations of Arthritis, the most common types are Rheumatoid Arthritis, Gout and Osteoarthritis.
It’s difficult to explain the root cause of all these kinds of Arthritis as there are various reasons for it.
For example, it could be due to lack of proper diet, lack of proper exercise or body movement, lack of hygiene care, due to poor health and similar other factors.
Osteoarthritis affects more than 3.8% of people, while rheumatoid arthritis affects about 0.24% of people. Gout affects about 1–2% of the Western population at some point in their lives.
In Australia, about 15% of people are affected by arthritis, while in the United States more than 20% have a type of arthritis. Overall the disease becomes more common with age.
Arthritis is a common reason that people miss work and can result in a decreased quality of life. The term is derived from Arthur (meaning ‘joint’) and -itis (meaning ‘inflammation’).
Classification: The Best Yoga Asana Can Cure Arthritis Quickly
Monsoon can be fatal in Arthritis, so practice yoga
There are several diseases where joint pain is primary, and is considered the main feature. Generally when a person has “arthritis” it means that they have one of these diseases, which include:
Gout and pseudogout
Juvenile idiopathic arthritis
Joint pain can also be a symptom of other diseases. In this case, the arthritis is considered to be secondary to the main disease; these include:
Non-celiac gluten sensitivity.
Inflammatory bowel disease (including Crohn’s disease and ulcerative colitis)
Hyper immuno globulinemia D with recurrent fever
TNF receptor associated periodic syndrome
Granulomatosis with polyangiitis (and many other vasculitis syndromes)
Familial Mediterranean fever
Systemic lupus erythematosus.
An undifferentiated arthritis is an arthritis that does not fit into well-known clinical disease categories, possibly being an early stage of a definite rheumatic disease.
Signs and symptoms:
Extra-articular features of joint disease
Cutaneous vasculitis lesions
Tenosynovitis (tendon sheath effusions)
Bursitis (swollen bursa)
Pain, which can vary in intensity, is a common symptom of virtually all forms of arthritis. Other symptoms include swelling, joint stiffness, redness and pain around the joint.
Rheumatic disorders such as lupus and rheumatoid arthritis can affect other parts of the body, causing a variety of symptoms. Symptoms may include:
Inability to use the hand or walk
Stiffness in one or more joints
Rash or itch
Malaise and fatigue
Muscle aches and pains
Difficulty moving the joint.
It is common in advanced arthritis for significant secondary changes to occur. For example, arthritic symptoms might make it difficult for a person to move around and/or exercise, which can lead to secondary effects, such as:
Illustration of gout affected foot.
Loss of flexibility
Decreased aerobic fitness
These changes, in addition to the primary symptoms, can have a huge impact on quality of life.
Disability: The Best Yoga Asana Can Cure Arthritis Quickly
Arthritis is the most common cause of disability in the United States. More than 20 million people with arthritis have severe limitations in functioning on a daily basis.
Absenteeism and frequent visits to the doctor are common among people with arthritis. Arthritis can make it difficult for individuals to be physically active, and some become housebound.
It is estimated that the total cost of arthritis is close to $100 billion with approximately 50% from lost earnings. Each year, arthritis causes about 1 million hospitalizations and about 45 million outpatient health care visits.
Decreased mobility, in combination with the above symptoms, can make it difficult for a person to be physically active, which increases the risk of obesity, high cholesterol or heart disease.
People with arthritis are also at increased risk of depression, which can be a response to many factors, including fear of worsening symptoms.
Risk factors: Best Yoga Asana Can Your Cure Arthritis Quickly
There are common risk factors that increase a person’s chance of developing arthritis later in adulthood. Some of these are modifiable while others are not.
Smoking has been linked to an increased susceptibility of developing arthritis, particularly rheumatoid arthritis.
Diagnosis: 6 yogasana can cure arthritis Quickly
An appropriate health professional can diagnose through clinical examination. Besides, it will be supported by other tests such as radiology and blood tests.
So it is depending on the tests. Then Doctor can say what type of arthritis the patient is being attacked.
All arthritides potentially feature pain. Pain patterns may differ depending on the arthritides and the location. Rheumatoid arthritis is generally worse in the morning and associated with stiffness lasting over 30 minutes.
However, in the early stages, patients may have no symptoms after a warm shower. Osteoarthritis, on the other hand, tends to be associated with morning stiffness which eases relatively quickly with movement and exercise.
In the aged and children, pain might not be the main presenting feature; the aged patient simply moves less, the infantile patient refuses to use the affected limb.
Elements of the history of the disorder guide diagnosis. Important features are speed and time of onset, pattern of joint involvement, symmetry of symptoms, early morning stiffness, tenderness, gelling or locking with inactivity, aggravating and relieving factors, and other systemic symptoms.
Therefore, Physical examination may confirm the diagnosis or may indicate systemic disease. Radiographs are often used to follow progression or help assess severity. Your Doctor might suggest you.
Blood tests and X-rays of the affected joints often are performed to make the diagnosis. Screening blood tests are indicated if certain arthritides are suspected. These might include: rheumatoid factor, antinuclear factor (ANF) etc.
Osteoarthritis: The 6 Yogasana can cure Arthritis Quickly
Osteoarthritis is the most common form of arthritis. It affects humans and other animals, notably dogs, but also occurs in cats and horses.
It can affect both the larger and the smaller joints of the body. In humans, this includes the hands, wrists, feet, back, hip, and knee. In dogs, this includes the elbow, hip, stifle (knee), shoulder, and back.
The disease is essentially one acquired from daily wear and tear of the joint. However, osteoarthritis can also occur as a result of injury.
Osteoarthritis begins in the cartilage and eventually causes the two opposing bones to erode into each other.
The condition starts with minor pain during physical activity, but soon the pain can be continuous and even occur while in a state of rest. The pain can be debilitating and prevent one from doing some activities.
In dogs, this pain can significantly affect quality of life and may include difficulty going up and down stairs.
They are struggling to get up after lying down, trouble walking on slick floors, being unable to hop in and out of vehicles, difficulty jumping on and off furniture, and behavioral changes (e.g., aggression, difficulty squatting to toilet).
Osteoarthritis typically affects the weight-bearing joints, such as the back, knee and hip. Unlike rheumatoid arthritis, osteoarthritis is most commonly a disease of the seniors.
The strongest predictor of osteoarthritis is increased age. It’s likely due to the declining ability of chondrocytes to maintain the structural integrity of cartilage.
More than 30 percent of women have some degree of osteoarthritis by age 65. Other risk factors for osteoarthritis include prior joint trauma, obesity, and a sedentary lifestyle.
Rheumatoid arthritis : The Best Yoga Asana Can Cure Arthritis Quickly
Bone erosions by rheumatoid arthritis.
Rheumatoid arthritis (RA) is a disorder in which the body’s own immune system starts to attack body tissues. The attack is not only directed at the joint but to many other parts of the body.
In rheumatoid arthritis, most damage occurs to the joint lining and cartilage which eventually results in erosion of two opposing bones.
Rheumatic Arthritis often affects joints in the fingers, wrists, knees and elbows, is symmetrical (appears on both sides of the body), and can lead to severe deformity in a few years if not treated.
It occurs mostly in people aged 20 and above. In children, the disorder can present with a skin rash, fever, pain, disability, and limitations in daily activities.
With earlier diagnosis and aggressive treatment, many individuals can lead a better quality of life than if going undiagnosed for long after RA’s onset.
The risk factors with the strongest association for developing rheumatoid arthritis are the female sex, a family history of rheumatoid arthritis, age, obesity, previous joint damage from an injury, and exposure to tobacco smoke.
Bone erosion is a central feature of rheumatoid arthritis. Bone continuously undergoes remodeling by actions of bone resorbing osteoclasts and bone forming osteoblasts.
One of the main triggers of bone erosion in the joints in rheumatoid arthritis is inflammation of the synovium. It is caused in part by the production of pro-inflammatory cytokines and receptor activator of nuclear factor kappa B ligand (RANKL).
What it is? It’s a cell surface protein present in Th17 cells and osteoblasts. So osteoclast activity can be directly induced by osteoblasts through the RANK/RANKL mechanism.
Main article: Lupus erythematosus
Lupus is a common collagen vascular disorder that can be present with severe arthritis. Other features of lupus include a skin rash, extreme photosensitivity, hair loss, kidney problems, lung fibrosis and constant joint pain.
Gout is another painful disease. Mainly, deposition of uric acid crystals in the joints may cause inflammation. Besides there is an uncommon form of gouty arthritis caused by the formation of rhomboid crystals of calcium pyrophosphate known as pseudogout.
In the early stages, gouty arthritis usually occurs in one joint, but with time, it can occur in many joints and be quite crippling. Therefore the joints in gout can often become swollen and lose function.
Gouty arthritis can become particularly painful and potentially debilitating when gout cannot successfully be treated.
When uric acid levels and gout symptoms cannot be controlled with standard gout medicines that decrease the production of uric acid (e.g., allopurinol) or increase uric acid elimination from the body.
It eliminates through the kidneys (e.g., probenecid), this can be referred to as refractory chronic gout.
Comparison of types: 6 Yogasana : The Best Yoga Asana Can Cure Arthritis Quickly
Comparison of some major forms of arthritis.
Osteoarthritis Rheumatoid arthritis Gouty arthritis
Speed of onset: Months Weeks-months: Hours for an attack:
Weight-bearing joints (such as knees, hips, vertebral column) and hands. Hands and wrists, ankles, knees and hips, Great toe, ankles, knees and elbows
Inflammation May occur, though often mild compared to inflammation in rheumatoid arthritis.
Narrowed joint space
Narrowed joint space
“Punched out” bone erosions
Laboratory findings None Anemia, elevated ESR and C-reactive protein (CRP), rheumatoid factor, anti-citrullinated protein antibody, Crystal in joints etc.
Infectious arthritis is another severe form of arthritis. It presents with a sudden onset of chills, fever and joint pain. The condition is caused by bacteria elsewhere in the body.
Infectious arthritis must be rapidly diagnosed and treated promptly to prevent irreversible joint damage.
Psoriasis can develop into psoriatic arthritis. With psoriatic arthritis, most individuals develop the skin problem first and then the arthritis. The typical features are continuous joint pains, stiffness and swelling.
The disease does recur with periods of remission but there is no cure for the disorder. A small percentage develop a severely painful and destructive form of arthritis.
Finally it destroys the small joints in the hands and can lead to permanent disability and loss of hand function.
Treatment: Alt. Med
Monsoon cann be fatal in Arthritis, so practice Yoga
You should take suggestions and advice from a specialist Doctor nearer to you. So far as I am concerned that there is no known cure for arthritis and rheumatic diseases.
Treatment options vary depending on the type of arthritis and include physical therapy, exercise and so orthopaedic bracing, and oral and topical medications.
However, replacement surgery may be required to repair the air damage, restore function, or relieve pain.
In general, studies have shown that physical exercise of the affected joint can noticeably improve long-term pain relief.
Furthermorthe e, exercise of the arthritic joint is encouraged to maintain the health of the particular joint and the overall body of the person.
With arthritis can benefit from both physical and occupational therapy. In arthritis the joints become stiff and the range of movement can be limited.
Physical therapy has been shown to significantly improve function, decrease pain, and delay the need for surgical intervention in advanced cases.
Exercise prescribed by a physical therapist is more effective than medications in treating osteoarthritis of the knee.
Exercise often focuses on improving muscle strength, endurance and flexibility. In some cases, exercises may be designed to train balance.
Occupational therapy can provide assistance with activities. Assistive technology is a tool used to aid a person’s disability by reducing their physical barriers.
Of course, it improves the use of their damaged body part, typically after an amputation. Assistive technology devices can be customized to the patient or bought commercially.
Several rheumatic surgical interventions have been incorporated into the treatment of arthritis since the 1950s. Arthroscopic surgery for osteoarthritis of the knee provides no additional benefit to optimised physical and medical therapy.
People with hand arthritis can have trouble with simple activities of daily living tasks (ADLs), such as turning a key in a lock or opening jars, as these activities can be cumbersome and painful.
There are adaptive aids or assistive devices (ADs) available to help with these tasks, but they are generally more costly than conventional products with the same function.
It is now possible to 3-D print adaptive aids, which have been released as open-source hardware to reduce patient costs. Adaptive aids can significantly help arthritis patients and the vast majority of those with arthritis need and use them.
Further research is required to determine if transcutaneous electrical nerve stimulation (TENS) for knee osteoarthritis is effective for controlling pain.
Low level laser therapy may be considered for relief of pain and stiffness associated with arthritis. Evidence of benefit is tentative.
Pulsed electromagnetic field therapy (PEMFT) has tentative evidence supporting improved functioning but no evidence of improved pain in osteoarthritis.
The FDA has not approved PEMFT for the treatment of arthritis. In Canada, PEMF devices are legally licensed by Health Canada for the treatment of pain associated with arthritic conditions.
Arthritis is predominantly a disease of the elderly, but children can also be affected by the disease. Arthritis is more common in women than men at all ages and affects all races, ethnic groups and cultures.
In the United States a CDC survey based on data from 2013 to 2015 showed 54.4 million (22.7%) adults had self-reported doctor-diagnosed arthritis, and 23.7 million (43.5% of those with arthritis) had arthritis-attributable activity limitation (AAAL).
With an aging population, this number is expected to increase. Adults with comorbid conditions, such as heart disease, diabetes, and obesity, were seen to have a higher than average prevalence of doctor-diagnosed arthritis (49.3%, 47.1%, and 30.6% respectively).
Disability due to musculoskeletal disorders increased by 45% from 1990 to 2010. Of these, osteoarthritis is the fastest increasing major health condition.
Among the many reports on the increased prevalence of musculoskeletal conditions, data from Africa are lacking and underestimated.
A systematic review assessed the prevalence of arthritis in Africa and included twenty population-based and seven hospital-based studies.
Osteoarthritis: 55.1% in South Africa (urban setting); ranged from 29.5 to 82.7% in South Africans aged 65 years and older
Knee osteoarthritis has the highest prevalence from all types of osteoarthritis, with 33.1% in rural South Africa
Ankylosing spondylitis: 0.1% in South Africa (rural setting)
Psoriatic arthritis: 4.4% in South Africa (urban setting)
Gout: 0.7% in South Africa (urban setting)
Juvenile idiopathic arthritis: 0.3% in Egypt (urban setting)
History : The Best Yoga Asana Can Cure Arthritis Quickly
Evidence of osteoarthritis and potentially inflammatory arthritis has been discovered in dinosaurs.The first known traces of human arthritis date back as far as 4500 BC.
In early reports, arthritis was frequently referred to as the most common ailment of prehistoric peoples.
It was noted in skeletal remains of Native Americans found in Tennessee and parts of what is now Olathe, Kansas. Evidence of arthritis has been found throughout history.
In 1715, William Musgrave published the second edition of his most important medical work, De arthritide symptomatica, which concerned arthritis and its effects.
Augustin Jacob Landré-Beauvais, a 28-year-old resident physician at Saltpêtrière Asylum in France was the first person to describe the symptoms of rheumatoid arthritis.
Though Landré-Beauvais’ classification of rheumatoid arthritis as a relative of gout was inaccurate, his dissertation encouraged others to further study the disease.
BEST YOGA ASANA CAN CURE YOUR ARTHRITIS
We have already been told that Arthritis is of various types, mainly causing swelling and tenderness of one or more joints, leading to symptoms like joint pain and stiffness.
While it is known that yoga asanas offer multiple health benefits. Regularly practising yoga for arthritis relief is also recommended.
Best Yoga Poses To Cure Arthritis Infographic
If you’re a beginner, turn to easy poses of yoga for arthritis pain relief and you’re sure to see a positive difference. Remember to go slow and not overexert yourself!
1. Benefits Of Yoga For Arthritis
2. Types Of Yoga For Arthritis
3. Virabhadrasana Or Warrior Pose
4. Vrikshasana Or Tree Pose
5. Setubandhasana Or Bridge Pose
6. Savasana Or Corpse Pose
7. Key To Dealing With Arthritis
8.Another Set of Yoga poses for Arthritis Patients
Benefits Of Yoga For Arthritis
Yoga offers the following health benefits for patients with arthritis:
Reduces joint pain
Improves joint function
Helps you stay active
Lowers stress and relieves tension
Promotes better sleep
Tip: Consult your doctor before starting any new exercise regimen, and turn to a qualified trainer if you’re not sure about starting yoga by yourself.
Best Yoga Asana Can Cure Your Arthritis
There are several types or styles of yoga that can benefit your health. Here are three of them that can help provide relief from arthritis symptoms:
Iyengar yoga for arthritis in the hips and the whole body focuses on the structural alignment of the body through the practice of yoga asanas. This style of yoga differs from others in precision, sequence, and use of props.
This type of yoga emphasises holding poses for longer periods. Hatha yoga comprises body postures, breathing techniques, and meditation.
Restorative yoga is practised at a slow pace. It encourages physical, mental, and emotional relaxation by focusing on stillness, long holds, and deep breathing.
The below infographic shows the different types of yoga apart from the three already explained.
Best Yoga Asana Can Cure Your Arthritis
Tip: Whether you’re looking for yoga for seniors with arthritis or easy yoga for knee arthritis, there are plenty of poses you can start with.
WHICH ASANAS ARE MORE EFFECTIVE?
Virabhadrasana Or Warrior Yoga poses For Arthritis
Virabhadrasana (Virabhadrasana) is a graceful yoga for osteoarthritis posture that strengthens and tones the arms, lower back, and legs. It is extremely beneficial for those with deskbound jobs or leading a sedentary life. It increases stamina and improves balance.
Start by standing straight with your legs at least 3-4 feet apart.
Turn your right foot out 90 degrees and left foot about 15 degrees. Keep the right heel aligned to the centre of the other foot.
Lift arms sideways to shoulder height and parallel to the ground; keep palms facing upwards.
Breathing out, slowly bend your right knee, forming a straight line with the ankle. Make sure the knee doesn’t overshoot the ankle.
Turn your head to look towards your right.
Settle into the posture and stretch your arms further. Push your pelvis down gently.
Hold the pose with determination; keep breathing as you go down.
Breathe in, come up; breathe out, and lower your hands.
Repeat the sequence for the other side.
Tip: Avoid this pose if you have heart problems or severe body pain.
Vrikshasana Or Tree Pose
Vrikshasana Or Tree Pose For Arthritis
Vrikshasana is a basic standing posture in yoga practice. It increases blood circulation, improves balance, strengthens the lower body, builds concentration, and develops focus.
Begin by standing with your feet together. Keep back straight and chin slightly lifted.
Keep arms by the sides of your body.
Breathe gently as you feel your body weight equally distributed on both feet.
Slowly, shift your weight onto the right foot. Bend the left knee, holding it by the ankle for support. Place the sole of the left foot on the inner side of the right thigh.
Keep your back straight and focus your gaze on a spot directly in front of you.
Maintain balance by putting gentle pressure on the right thigh with your left foot. Simultaneously, keep pushing your left knee towards the outer side and point your hips forwards.
Engage your core muscles and join your palms with each other. Take 5-10 deep breaths and stay still.
Exhale, and release the left leg, going back to the starting position. Repeat on the other side.
Tip: Exercise caution while practising this pose if you have vertigo or feel dizzy. This yogasana is safe to practise during pregnancy.
Setubandhasana Or Bridge Pose For Arthritis
This yoga pose improves blood circulation, stretches the neck, spine, chest and hips, and strengthens the back. It’s good as yoga for rheumatoid arthritis.
Start by lying on your back.
Now bend your legs at the knees, keeping your feet on the floor at hip-width from each other. Ensure knees and ankles are in a straight line.
Place arms on the sides with palms facing downwards.
Inhale as you slowly lift your back off the floor. Push your chest into your chin; support your body weight with your arms, shoulders, and feet.
Remember to keep thighs parallel to the floor and to each other.
Continue to breathe slowly; exhale as you come back to the starting position.
Tip: Keep It Simple! You don’t need fancy or complex yoga poses to treat your arthritis.
Savasana Or Corpse Yoga For Arthritis
Shavasana conditions your body to improve your physical and emotional wellbeing.
Rest on the floor lying on your back.
Keep your knees bent or extended flat.
Keep your head centered and arms to the sides.
Relax all your muscles and continue breathing deeply.
Hold the pose for 5-15 minutes.
Tip: While practising Savasana, your body might feel some discomfort, but rise above the same to avoid distractions.
ANOTHER SET OF ASANAS FOR ARTHRITIS PATIENTS
One of the renowned yoga teacher of Eastern India, advised that regular practise of some selected yoga asanas can be helpful to cure arthritis within two months when it is of moderate type. In chronic cases it takes four to five months or more to cure and restore normal health.
The most remarkable aspect of Yoga treatment is that it cures the disease without the use of any medication. Moreover, it gives permanent relief from the pain of arthritis.
YOGIC TREATMENT: BEST YOGA ASANA CAN CURE YOUR ARTHRITIS
The arthritic or rheumatic patients have to do three things :
- Regular practise of selected yoga asanas ,
- To take proper diet, and
- To maintain proper hygienic care.
SET OF YOGA ASANAS: BEST YOGA ASANA CAN CURE YOUR ARTHRITIS
The arthritic patients are advised to practise Santulan Asana, Trikona Asana, Veera Asana, Gomukh Asana, Briksha Asana, Setubandh Asana, Siddha Asana, Nataraj Asana and Shava Asana.
Best Yoga Poses For Knee and Hip Arthritis
These accessible yoga positions can stabilize and support your joints and reduce pain.
Approximately 21 percent of adults in the United States and India live with arthritis, which is characterized by the slow and sometimes progressive loss of cartilage that covers the bones of a joint.
Many people assume medication or joint surgery are the only ways to curb arthritis pain, but increasing evidence shows that targeted exercise and strength training can actually delay or, in certain circumstances, even prevent the need for surgery.
Both the Centers for Disease Control and Prevention (CDC) and the Arthritis Foundation recommend exercise programs for hip and knee arthritis.
How yoga reduces arthritis pain
Practicing yoga strengthens the muscles around an effected joint, stabilizing it and reducing pain. People with hip and knee pain should focus on strengthening a few critical muscle groups: the knee flexors (hamstrings), knee extensors (quadriceps), hip extensors (glutes), and hip abductors (outer thighs).
Another reason strengthening these muscles is important: Say you have arthritis in your knee. The pain will likely cause you to put less weight on the joint and use it less. Over time, that lack of causes weakness in the surrounding muscles, which causes more pain.
What’s more, when you use these muscles less, their range of motion is decreased…which causes more pain, which feeds right back into the cycle.
The solution: Adding these six poses—which strengthen the muscles around the hip and knee—to your practice.
Side Plank on Forearm (Vasisthasana)
Hip abductor weakness is common in hip and knee arthritis. When the hip abductors are weak, you might shift your weight over the hip where you feel pain when you walk.
It causes the pelvis to tilt downward instead of upward, which increases compressive forces on the inner knee joint. Side Plank is one of the best exercises to strengthen the gluteus medius muscle, which is the primary hip abductor. The
Come into a Forearm Plank. Rotate the right forearm so the fingers of the right hand point toward the left hand and your right forearm is at a 45-degree angle to the front edge of the mat.
Roll to the outer edge of your right foot, stacking your left foot over the right. Press the hips up and away from the mat, engaging the core and right inner thigh up into the left leg.
Lift the left fingertips to the sky and press the right forearm down into the mat as you stack the shoulders. Gaze forward or up to the left hand. Hold for 3 to 5 breath cycles. Repeat on the other side. If this pose is too hard on your shoulders, lower the bottom knee to the mat for more support.
Warrior I (Virabhadrasana I)
In Warrior I, the quadriceps muscles are strengthened by maintaining knee stability as the hip, knee, and ankle of the front leg flex.
Warrior I also strengthens the hip extensors of the back leg by controlling the degree of hip extension and abduction because of its role in centering the pelvis over the feet.
Warrior I also offers variability because you can control the length of the stance (keep feet closer together for more stability). If this pose hurts your knee, shorten your stance and back off of the deep knee bend of the front leg.
Starting in Downward-Facing Dog Pose, step the left foot forward between the hands so that it is placed next to the left thumb.
Spin the right heel down approximately to a 45-degree angle and spin the outer edge of the right foot down so the entire plantar aspect of the foot grounds down.
With your left leg bent and thigh parallel to the floor, inhale your arms up to the sky, hands facing each other, fingers pointing up.
The back leg remains straight and strong as you anchor the foot to square the hips forward. Lift the lower abdomen up and in as you lengthen the tailbone down.
Draw the shoulders down the back, and gaze forward or slightly up between your hands.
Hold for 5 breath cycles. To exit, bring the hands down in a swan dive to frame the foot, and return to Downward-Facing Dog. Repeat on the right side.
Extended Side Angle Pose (Utthita Parsvakonasana)
Hamstring strengthening is an important principle in improving muscle strength and decreasing pain in people with hip arthritis.
Extended Side Angle places the front hip into abduction and external rotation, allowing for increased activation of the hamstrings.
This change in the centre of gravity, when compared to Warrior I, minimises the activation of the hip adductor muscles and offers more potential for strength gains in the posterior leg muscles.
Isometrically pull the front knee towards the trunk to activate the hamstrings.
Start in Warrior II Pose, with the left foot forward. Place the left forearm onto the left thigh, or the left hand to the floor or on a block outside your foot.
Extend the right arm over the right ear to feel the extension in your right side body. The palm faces down to the ground with the fingers extending out in front of you.
Extend both sides of the waist to reach out and over the front thigh. Engage the abdomen to protect the spine and side.
Your gaze can extend towards your right hand, to the ground, or straight forward, depending on which is most comfortable for your neck.
Hold for 5 breath cycles. To exit the pose, turn the torso to the mat to frame the left foot with your hands, and step back to Downward-Facing Dog Pose before switching sides.
Bridge Pose (Setu Bandha Sarvangasana)
Bridge is an excellent way to strengthen the hip extensors in a moderate weight-bearing position without overextending the joint. Bridge also strengthens the knee flexors and core and stretches the hip flexor.
Strength is important in individuals with knee arthritis. Because it decreases the workload on the quadriceps and places less force on the hip.
Start by lying on your back with your knees bent, feet flat on the floor, and arms alongside your body with hands facing down.
Roll your shoulders underneath you as you begin to lift your hips. Press your feet and shoulders into the mat as you lift your hips.
As you rise, walk the feet closer to your buttocks and scoot your shouldethe rs into midline to further elevate the hips and lengthen the tailbone.
Keep your knees parallel as you engage the inner thighs. Interlace the fingers on the mat, extend the palms on the floor next to you or hold on to a strap with the hands.
Keep your neck neutral by relaxing your chin away from your chest to preserve the natural curve of your cervical spine.
Your shoulders, feet, and back of the head support your lift comfortably on the mat because you are using the muscles of your buttocks and back to lengthen your hips.
Hold for 5 to 10 breath cycles. To exit the pose, release the hands if interlaced and slowly roll down your spine.
Gate Pose (Parighasana)
Gate activates the hip adductors in the kneeling leg, which keeps the hip in an internally rotated position.
To engage the hip adductors, isometrically contract the kneeling leg towards the midline.
This pose also strengthens of the hip abductors of the kneeling leg and the knee extensors of the extended leg.
Start in a standing kneel (on your knees and shins, but hips lifted). You can place a folded blanket under the knees for cushioning and comfort.
Now step your right leg out to the side to straighten the knee, with the right toes pointed forward. Make sure your hips are aligned over the knees.
Inhale the arms up to the sky and relax your right hand to draw down your right leg towards the ankle, stretching through the left side of the trunk.
However, continue pressing the hips forward, so as not to let the buttocks bow out.
Now feel the stretch on the right inner thigh as you ground through the right foot. Bend farther into the side bend, as much as is comfortable but at the same time challenging.
Hold for 5 to 10 breath cycles. To exit the pose, reach both arms back up to the sky and step the right knee next to the left. Switch sides.
Tree Pose (Vrksasana)
Tree pose helps with knee extension mobility, knee extensor strengthening, hip abductor strengthening.
Ultimately, increased core stability. Tree requires significant muscle activation of the knee extensors and knee flexors to keep the knee of the standing leg in neutral extension.
Besides, it activates the hip abductors to keep the pelvis level. The lifted leg strengthens the hip flexors and hip external rotators of the bent leg to maintain the same-side hip in line with the pelvis.
With the knee flexors bending the knee, it also provides excellent hip-opening because it stretches the internal rotators.
Hip muscle weakness is quite common in people with hip arthritis, so modifications will likely need to be made initially.
Be mindful in Tree: It can place compressive loads on the standing knee while the knee extensors in the straightened knee are strongly contracted.
Start in Mountain Pose (Tadasana), with a firm footing on the ground and your gaze focused on an object in front of you. Shift all of your weight to your left leg and bend your right knee up into your chest. In addition, you have to catching hold of the knee with your hands.
Hold your right ankle with your right hand. Then fold the foot into your inner thigh. Press the left thigh back into your right foot so the foot does not overpower the standing leg or cause it to bow out.
Reach your arms overhead or keep the hands to prayer at the heart centre.
Lengthen through your tailbone and engage the abdomen as you draw the shoulder blades down the back and open the heart space.
Hold for 5 to 10 breath cycles. To exit the pose, step your right foot down and shake it out. Repeat on the opposite side.
Key Points To Deal with Arthritis
Managing your weight and getting enough exercise are key ways to deal with arthritis. Physical exercise such as yoga, when done regularly, will not only help you maintain your weight but also keep your joints and entire body physically fit.
Other tips to manage arthritis symptoms include:
Hot and cold therapy
Eating a healthy diet
Regular massage therapy
All-natural supplements or medication for pain management
Tip: Change in temperature or weather, overdoing exercise, and eating trigger foods can flare up arthritis, so avoid what you can.
WHY ARTHRITIS PATIENTS FEEL MORE PAIN DURING MONSOON
Why Do Arthritis Patients Feel More Pain During Monsoon?
Many feel more pain in cold, rainy weather than in warm, and dry weather.
Many feel more pain in cold, rainy weather than in warm, and dry weather.
There is a significant number of arthritis patients who say that their pain is affected by the weather.
Monsoon may signal respite from the sweltering heat, but for some patients with arthritis, it means the return of joint pains.
Arthritis is a medical condition in which the patient suffers from inflammation of the joints. The symptoms of arthritis include stiffness and joint pain.
There is a significant number of arthritis patients who say that their pain is affected by the weather. They feel more pain in cold, rainy weather than in warm, and dry weather.
Mostly Patients with arthritis feel worsening symptoms before and during rainy days. A drop in atmospheric pressure often precedes cold, rainy weather and this may cause already inflamed tissue to expand. It leads to increased pain.
Speaking to a rheumatologist at the Health World Hospital and Clinic, says weather does not cause arthritis or make it worse, but it can temporarily cause it to hurt more.
So how can you manage the increase in pain during the monsoon season? Let us take a look at some solutions:
According to Arthritis.org this treatment derived from Chinese ancient medicine is helpful for osteoarthritis, fibromyalgia, low back pain, neck and shoulder pain, bursitis, and carpal tunnel syndrome.
However this treatment involves inserting thin, small needles through the skin at specific acupoints on the body. It is designed to stimulate nerves, muscles and connective tissue, improve blood flow and activate the body’s natural painkillers.
Acupressure is also the easiest and most helpful way to beat arthritis with your hands. It’s a self-help treatment to be able to cure its severe pain.
So Acupressure helps to balance prana and maintain the water, fire and air elements which are the most important elements that control our body and mind.
Taking note of your weight and diet will also help relieve the arthritis pain that can increase during monsoons. Maintaining a healthy weight by combining a balanced diet with regular physical activity will maintain your condition.
So make sure you include fruits, vegetables, lean protein, low-fat dairy and whole grains in your diet. Read also:6 Week’s Yoga Chart to Reduce Obesity
Arthritis.org recommends following this Chinese practice that includes gentle flowing movements, deep breathing and meditation. Tai Chi has been shown to not only reduce joint pain, but also improve range of motion and function.
Under proper medical consultation, massage can also work wonders for your condition. However, it should be noted that massage may not be as helpful during a very active flare when joints are especially tender and sensitive.
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Natural foods For Conquering The Pain Of Arthritis
- Natural foods For Conquering The Pain Of Arthritis
Best foods for Combating the Pain of Arthritis
You can beat the pain of Arthritis with some thoughts and planning. No doubt it’s easy to make selected nutrient-dense foods of your daily diet to combating your severe pain of Arthritis .
With choices from virtually every food group, you’ll soon be well on your way to arming yourself to battle the pain of arthritis and begin to manage it from the inside out.
Nuts, various types of whole grains, eggs, cheese are among the richest sources of healthy fats. All these are making it an ideal source of omega-3 fatty acids. In addition, these foods contain calcium, vitamin D, and folate.
Besides helping with arthritis, eating nuts, grains and some fruits may protect the cardiovascular system by preventing blood clots. It can repair artery damage, raising levels of good cholesterol, and lowering blood pressure.
One of nature’s ‘perfect foods,’ bananas are perhaps best known for packing potassium. But they’re also good sources of arthritis-fighting vitamin B6, folate, and vitamin C.
Besides, they’re easy for your body to digest, and since they’re a great source of soluble fibre. Even they are an important player in your weight loss efforts. Because you feel full after eating one without consuming a large number of calories.
If it’s found that you need vitamin C but aren’t a big fan of citrus fruits, reach for green pepper.
A single green pepper contains 176 per cent of your daily needs for vitamin C — and colourful red and yellow varieties have more than double that amount.
That makes them richer in C than citrus fruits, but sweet peppers are also excellent sources of vitamin B6 and folate.
Vitamin D is a tough one to come by in foods, but shrimp fills that bill, since they have about 30 percent of the daily recommended amount in about three ounces. Hence it’s much more than a cup of milk.
Shrimp also contains omega-3 fatty acids and vitamin C, along with other nutrients essential for general health, including iron and vitamin B12.
Besides green keeper and Vitamin D, Fresh cheese in all its variety is an excellent source of calcium for bones, and protein for muscles and other joint-supporting tissues.
Cheese can be easily sliced to put on a cracker or a sandwich, grated into your favorite recipe, or eaten alongside an apple or pear for a fresh, quick snack.
Green tea :
Green tea contains hundreds of powerful antioxidant chemicals called polyphenols and have been cited for helping prevent problems ranging from cancer to heart disease. But studies also suggest green tea may help prevent or ease symptoms of rheumatoid arthritis.
What Not to Eat With Gout
Many foods can raise the level of uric acid in the blood. Chief among these are beer, beef, pork, shellfish and foods or beverages containing high-fructose corn syrup.
High-fructose corn syrup is found in sodas and juices, certain cereals and pastries, ice cream and candy and other processed foods. In some people with gout, eating these foods can trigger flares.
“While certain foods have been known to trigger gout flares there is no regimented ‘gout diet,'” Mandell says. “Doctors advise patients to avoid drinking beer and extremely high purine foods. Low-fat dairy products can be beneficial in reducing urea levels slightly and reducing flares.
At present, the major dietary message to patients includes limiting beer and mineral spirits and focusing on a heart-healthy, common sense, calorie-limited diet.
Examples of high-purine foods include:
- Certain animal proteins such as fish (like sardines, anchovies, herring, codfish, scallops, trout and haddock), shellfish, pork, chicken, turkey, mutton, organ meats, bacon, venison and veal.
- Alcohol, beer (including non-alcoholic).
- Certain vegetables such as cauliflower, green peas, dried beans, mushrooms and asparagus.
- Processed and sugary foods such as what is found in a bakery, sodas, certain fruit juices, candy, and ice cream.
What to Eat With Gout & Best Yoga Asana Can Cure Arthritis
Food choices are important as they can influence gout flares. But there is no substitute for the right medication and coming up with a treatment plan with your rheumatologist.
Therefore when exploring what dietary choices are right for you, keep in mind that certain foods do not affect all people in the same manner, and paying close attention to how some foods impact any gout flares is critical for long-term success.
So when managing food and gout, become familiar with what are high-purine foods and low-purine foods to help guide your choices.
Examples of low-purine foods include:
- Coffee and tea.
- Whole-grain bread, cereals and pasta.
- Limited animal proteins such as low-fat milk, yoghurt and cheese; eggs.
- For most fruits and vegetables, be mindful of the sugar content in fruit and limit it accordingly.
Tart cherry juice and cherries in general have a reputation as being helpful in managing uric acid levels. Some sufferers recommend adding certain spices and herbs to food that may help decrease inflammation.
Mainly these include ginger, turmeric, apple cider vinegar or dandelion. Before trying anything in large doses, double-check with your doctor to be sure it isn’t going to interact with any medications you are taking.
Mainstream Diets for Gout/ Monsoon can be fatal in arthritis
There are a number of different diet plans that can help limit uric acid production and increase its elimination.
Diet alone, in most patients, is not likely to lower the uric acid concentration in the blood enough to treat gout without medication.
However, it may aid in decreasing the number of flares and limit the severity.
Plant-based diets with or without limited animal proteins (think the low-purine kind) are easy to find these days. Diets like vegan, vegetarian and Mediterranean are helpful for those with gout. The DASH diet could also be another option.
So within those dietary patterns, you will still need to pay attention to foods that are high in purines and avoid or limit them. A nutrition expert advisor with the Arthritis Foundation and author of “Anti-Inflammatory Diet Meal Prep” said it.
The Mediterranean diet typically encourages nutrient-dense fresh fruits, vegetables, whole grains, legumes, herbs, spices, nuts, seeds and heart-healthy fats as found in the traditional foods eaten in countries bordering the Mediterranean Sea.
It discourages added sugars, refined grains, sugar-sweetened drinks, processed meats and other highly processed foods.
Therefore, this eating plan has been shown to have many health benefits ranging from heart health to brain health.
It is recommended frequently for those looking to lose weight and protect themselves from diseases like gout.
The DASH diet, which stands for dietary approaches to stop hypertension, was designed for those looking to support their heart health .
These are concentrating first on foods rich in potassium, calcium, magnesium, fibre and protein.
These are fruits and vegetables, whole grains, fish, beans, nuts, low-fat dairy and poultry.
So, It limits foods high in added sugars, saturated fats and sodium. As with the Mediterranean diet, many like it because it’s both flexible and balanced with foods easily found in a supermarket.
So this diet emphasises portion size and provides nutritional goals both daily and weekly.
However, a different dietary approach is to look for one-on-one support. “Think about getting a referral to a registered dietitian or nutritionist who can help personalise your diet.
Many people go to extremes when they first get diagnosed, but that can be unrealistic to stick to over the long term,” Hultin says.
Drink Lots of Water/ Monsoon can be fatal in Arthritis : Best Yoga Asana can Cure Your rtharitis
Adequate hydration is a simple yet critical necessity for your body to process uric acid effectively and prevent unnecessary flares.
A report from the U.S. National Academies of Sciences, Engineering, and Medicine set general recommendations for adequate daily fluid intake as:
- About 15.5 cups (3.7 litres) of fluids a day for men.
- About 11.5 cups (2.7 litres) of fluids a day for women.
These recommendations cover fluids from water, other beverages and food. “It is important to be mindful of your daily fluid intake.
So drinking enough water with a gout diagnosis is one way of keeping your body healthy,” Hultin says.
Meditation for Arthritis: Q & A
Meditation for Arthritis: Q & A / Best yoga asana can cure Arthritis
Q. Have scientific studies of yoga been done in arthritis patients?
A. Yes, and the results of such studies show that those with arthritis saw improvement in overall physical health, balance, and flexibility with the help of yoga.
Q. Can yoga worsen arthritis?
A. Arthritis can flare up with excessive use of joints. So make sure you take it slow and steady when practising yoga. Perform the yoga asanas correctly, as trauma to any joint can also aggravate arthritis symptoms.
Q. Is yoga or Pilates better for arthritis?
A. Both forms of exercise can help alleviate arthritis symptoms. So while yoga boosts the flexibility of the muscles around the joints, Pilates helps strengthen bones and joints.
Q. How often should you do yoga? Monsoon can be fatal in Arthritis
A. As a beginner, start with 2-3 classes a week and build up from there to daily practice.
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Disclaimers: I’m a yoga – expert and enthusiast. So don’t take this article as Doctor’s advice. If you are a chronic patient, you take advice of medical practitioners.