6 Exercises for Pain in Foot & Ankle

 Please visit my YouTube Channel 'Dr. N. C. Gupta'.

This channel deals with:

1. The usefulness of yoga based exercises in maintaining good health and in the treatment of obesity, pain in and around neck and elsewhere in body.

2. What to do before the doctor comes.

3. How to minimize damage in an accident.

Pain in foot and ankle is a common condition for which people have to go from doctor to doctor and search out many physiotherapists, acupuncture specialists, chiropractors and many other quacks. 

The problem is complex but treatment is simple.

One of the common causes for pain in foot and ankle in elderly age group is physical inactivity. 

Here are some isometric exercises for foot and ankle.

https://youtube.com/shorts/Qyu61wRElYg?feature=share

Art of Rejuvenation

In the present day scenario, the socio economic atmosphere on the planet is such that everybody is running after money & manipulating life to build a big social image of self. We have no time to stand & stare. People are forgetting the pleasures of life. Mental tension is a natural consequence of it. 

It is estimated that nearly 43% of the American population-a society supposed to be the most advanced on this planet, is under care of psychiatrists because of anxiety and mental tensions.
Too much mental tension often leads to neglect of physical body.

I, as an orthopaedic surgeon often see a number of elderly people and even young men and women, particularly those working on computers for long hours every day. They have no time to relax. They suffer from mental tensions and physical weaknesses besides losing their other human values.

Problem is grave.

Solution is simple.

Solution:Just Learn & Practice Yoga.

Yoga is a divine gift to mankind which we have received as our cultural heritage.
Yoga helps us to improve our physical, mental, moral, spiritual & even metaphysical capabilities.

The Subject is vast.

It is impossible for any one person to know all the functionalities of yoga.

Yoga exercises are simple and time saving. They can be done in our own home, in our own bed and in our own home dress. We need no special dress or instrument, not even a pair of shoes. There is no risk of falling down & getting injured also.

Yoga exercises are isometric exercises done in synchronization with respiration. They do not cause any hypertrophy of muscles. Joints become more mobile & supple & the body becomes very elastic. Yogis have a very slim & trim body. I have never seen a fat yogi.

Gym exercises on the other hand cause hypertrophy of muscles, hence the gym exercisers have very muscular body. They at times look obese.

Here is my YouTube presentation 'Me and My Yoga' and 'Yoga Simplified'.
https://youtu.be/fAYhFcmo0Mw

Some more exercises from
'7 minutes Yoga in office on chair'
https://drive.google.com/file/d/1aoGaMXUwNn0L5pxVsF9YiHNjWIb-7Oyk/view?usp=sharing

All these exercises improve the functions & shape of all the joints of lower limbs & back.
They improve the gait also.

Pranayam
Pranayams are basically respiratory exercises. All of them improve the vital capacity of the lungs, thereby improving the oxygenation of the body. This ultimately leads to better health and improvement in the disease fighting capacity.
There are a number of pranayams for example:
1.Anulom Vilom
2.Bhramri
3.Bhastrika
4.Shitili etc. 

Anulom Vilom is the most commonly done pranayam. It is almost like a general tonic. Other pranayams have some definite indications.
You can see demonstration of Anulom Vilom pranayam on my YouTube channel mentioned above.

In the present CORONA VIRUS era, Pranayams have special importance. Pranayams improve the respiratory functions significantly & hence the body immunity i.e. the capacity to fight the disease also improves. Regular pranayam doers are not likely to suffer from corona virus disease or if at all they get it, they will recover fast.

I would like to make a few special comments about the corona virus episode.

It is a natural calamity, inflicted upon mankind as a divine punishment. Prolonged rest in the form of quarantine & lock down has been forced upon us.
Do not get disheartened. Take it as a blessing in disguise. We can use this time to complete our pending jobs, explore hidden talents & develop hobbies.

Dhyan or Sadhna Yoga

This section of yoga deals with mental tension, personality distortions & behaviour disorders.

We need a healthy body to lodge a healthy mind. If our body is not healthy, we can't have a mind thinking in a healthy way.
Yoga teaches us how our mind can be controlled.

Dhyan or Sadhna Yoga technique is astonishingly simple & gives astonishingly wonderful results.

Steps:

1.      Sit in cross leg position with back straight.

2.      Keep your hands in Gyan Mudra.

3.      Close your eyes very gently.

4.      Utter 'Om' with very inspiration.

5.      Utter 'Shivai' with every expiration.

6.      Do it for about 4 minutes.

7.      Utter 'Om' 5-7 times audibly slowly.

8.      Continue to sit in the same pose for 3-4 minutes. Focus your vision on tip of nose.

9.      Relax the whole body will fully.

10.  Let no thought enter your mind.

After due practice, you will enter in to a phase of 'ecstasy' -the eternal peace and pleasure.

This simple practice of Dhyan 5-7 minutes daily helps us to achieve mental peace & solace.
I would suggest to one & all to practice yoga for 25- 30 minutes daily.
God bless you.

Yoga and Corona Virus

Corona virus is a pandemic disease. All the affected countries are trying to fight it in their own manner, depending on their ability & availability of resources.

Corona virus is primarily a disease that affects respiratory system. In India, we have the culture & practice of Yoga. Yoga based exercises have a significant positive effect on the respiratory capability of individuals.

I have selected few respiratory exercises from 'Me & My Yoga'- that I practice myself.

If you practice these exercises only for 5 minutes a day, I am sure, it will protect you from the disease & you'll recover faster, if at all, you fall prey to it.
Here is the link.

https://youtu.be/tY8RpRrv05g

Social distancing and Quarantine is giving us a lot of free time for ourselves.


Friends, it is a period of forced rest. Take it as a blessing in disguise. It is a golden opportunity bestowed by a stroke of bad luck. Use it to finish your pending jobs & explore your hidden talents.

For Senior Citizens-2

As is the beauty of a rising sun, so is the glory of a setting sun.
Don't get disheartened of old age. You have the wealth of experience. Take care of your health. You can still do wonders. Follow the health tips.

For Senior Citizens-1

Your face is your fortune.
Don't let the age spoil it.
Feel & do healthy deeds & keep smiling.
God bless you.

Backache -17

Remedial Exercises  

Backache is a complex problem. It has multifactorial aetiology. There are many exercises that are used as an adjunct to its treatment. Here, some of the exercises useful in the management of backache are described. It is not a complete List. Many more can be added to it. As a matter of fact white charting out the exercise programme for an individual suffering from backache; one should take into account the exact cause of backache, age, the built of the body and even the mental attitude of the patient. The exercises should be done slowly and increased gradually.   During exercise, sudden jerks should be avoided. Most of the cases of backache fortunately settle down with   simple remedial exercises.

 Some of the cases do not respond satisfactorily. It is these -who pose a baffling problem.  Many methods have been tried in the past & new ones are being discovered with the hope that this oldest problem of mankind –the aching back, the most common & yet intractable, is solved.

The actual treatment of backache lies in the therapeutic exercises only

They act by:

   (a)    Improving the muscle tone.

   (b)   Improving the muscle power.

   (c)    Regaining the mobility of the joints and elasticity of the ligaments. (Ligaments are the natural hinges like those of doors which control the direction of the movement of a joint). The usual remedial spinal exercises are:

  

      Exercise no. 1      

Steps :

l. Lie on the belly.                                                                                                                                     2. Lift the chest with support of both elbows & count up to 10 slowly

Fig.

Exercise No. 2

 Steps:

 l. Lie on your belly.                                                                                                                                   2. Lift Right hip with knee straight & count up to 10 slowly.                                                                    3. Bring it back and do same with left hip.

Fig.

Exercise No.3                                                                                                                                              Steps :                                                                                                                                                      

l. Lie on your belly.                                                                                                                                   2. Keep both hands on the back just above the hips.                                                                              

3. Lift up the head and the chest & count up to 10 slowly.                                                                    

4. Come back to step I position.

Fig .

Exercise No. 4                                                                                                                                          Steps :                                                                                                                                                      

l. Lie flat on the back.                                                                                                                            

2. Bend your both knees.                                                                                                                           3. Lift your hips  & count up to 10 slowly.                                                                                              

Fig

Exercise No. 5                                      

Steps:                                                                                                                                                          1. Lie on the belly.                                                                                                                                     2. Stretch both hands beyond head.                                                                                                            3. Lift the head and chest & count up to 10 slowly.

Fig.

Exercise No.6                                                                                                                                            

Steps:                                                                                                                                                          1. Lie on Your belly                                                                                                                                

2. Lift your right hip  with knees straight & left- arm in front  of your head & count up to 10.             3. Come back to step I Position                                                                                                                 4. Do the same with left hip and right arm.

Fig.

Exercise No.7                                                                                                                                            

Steps :                                                                                                         

l. Lie on Your belly.   

2. Lift up both the-thighs keeping the knees straight   & count up to 10 slowly.  

3. Come back to step I Position.

Fig

Exercise No. 8       

Steps:                                                                                                                                                        1. Lie on your belly.                                                                                                                                 2. Stretch both hands beyond head.                                                                                                  

3. Lift up the hands, chest, and both the hips with knees straight & count till 10.

Fig.

Exercise No. 9            

Steps:                                                                                                                                                       1. Lie flat on Your back.                                                                                                                             2. Lift the heels 9 inches above the bed with the knees held straight.                                                       3. Count till 10 and come back to step 1.

Fig.

Exercise No. 10                                                                                                                                       Steps :                                                                                                                                                        l. Lie flat on your back.                                                                                                                              2. Keep the hands under your head.                      

3. Try to sit up.                                                                                                                                          Fig.    

Backache-16

How to Take a Bath

Bathrooms are a common place of accidents in modern life.  The act of bathing in standing position is the ideal condition for an accident to occur. The floor is slippery because of soap & water, eyes closed, breath is held, due to soap /shampoo on the eyes & in nostrils & the hands is groping in the dark here & there to hold the water tap or the shower. A little tilt in the body-balance can cause a sprain in the back in an attempt to prevent the fall. But, if the actual fall occurs, fracture of the hip bone or wrist takes place. It is best to take bath while sitting on a stool- high or low, depending upon once own choice. If for some reason, one has to take bath in standing position, some support must be provided during the proced.

Fig:

Backache-15

Backache and Sex

Sex has nothing to do with backache directly.  Over indulgence in the sex or even masturbation does not lead to backache.    The feeling of exhaustion, tiredness, lassitude, listlessness and other similar expressions used to describe the 'post sex'   or 'after night' effects are psychological in nature. It has been observed that these sort of symptoms are encountered more often in adolescents who have a very 'strict and holy' atmosphere at home and elders with 'puritan approach' to life. This induces a guilt complex in their minds and arouses greater curiosity to know and participate in sexual activities. Similarly the adults who have extramarital sex relation develop an idea of guilt and have a 'pricking conscience' all the times because it is an act which neither their spouse nor the society approves. Backache is sometimes picked up, at the subconscious level, as a symptom by these people as self-inflicted punishment for their misdeeds and immoral acts that they had indulged in.

Besides this there are certain causes of backache which are related to reproductive system in females. They are not directly linked with sex though reproduction is the natural sequel of sexual activity.

Backache-14

Psychological Aspects of Backache

Back is a very special organ. It has certain unique aspects in relation to its structure, function and location. Back is used to support other parts of body and the Loads which are placed upon it for transportation. We think of psychological and social, as well as physical burdens being carried on our backs. In short back symbolises physical strength. Hence the terms unyielding, stiff, unbending attitude are common terms which are used in society by an individual by certain degree of pride and aroma of being a very straight forward, honest, non compromising and a person of firm decision. These terms have originated with particular reference to back  as an organ of execution.   Back is also considered as an organ for protection & defence, perhaps because of natural instinct of putting forward the back if an unexpected attack is to be faced.  Back is also considered as an organ for expression of love & affection. An arm around the waist is universally accepted as an act of romance, love & affection.

Fig:

Patting on back by a senior or parents will boost the morale of any individual, if he or she has done a reward winning deed. Thin waist symbolises beauty. All these thoughts do prove that there is a special orientation of back in human psyche. It is natural that certain knots develop during the growth of an individual, which manifest as backache, at one time or the other during life time.

Such people can be labelled as, backache personalities.  They are likely to repress their anger and avoid conflicts, traits they share with many victims of peptic ulcer& migraine. In such cases back pain is just tension headache that has slipped down to back.

It has become customary on part of general practioners to label a case of backache as psychological if the patient does not   respond to usual dosage of pain killers and-some vitamin B-complex injection.   But no patient should be labelled as ‘psychological’ unless a very detailed history has been taken & physical examination done. The patient should be thoroughly investigated- even with advanced investigation like MRI, CT scan etc. If, a single examination does not reveal the exact cause of backache, then repeated examinations & investigations should be done. It is found that quite a few cases which are initially labelled as ‘backache of psychological origin’ on careful examination & investigations turn out to be suffering from Tuberculosis & even cancer. The right treatment, if given early, could have changed the entire course of life of these individuals.

Even if the backache is proved to be of 'psychological origin, there is nothing to get disheartened. It is still curable. A psychiatrist should be consulted. Backache  has been observed due to boredom also. A large number of middle aged ladies attend the physiotherapy clinic regularly because they find it an- outlet for their monotonous routine at home. In India most of the middle and higher income group families do not permit their women folk to undertake any gainful vocation. It is taken as a social stigma & a family insult. Sometimes, some people have a heavy emotional investment in continuing their pain.  An elderly lady had been married for decades and had grown up children, settled in Canada. Her husband was always busy in factory. One day while cleaning the ceiling fan she fell down and sustained some injury to the back. Suddenly her husband became attentive to her. She realised that she was rewarded by painful illness. The original injury was healed but she continued to complain of low backache.

(She had emotional need for love, care and affection which she got through injury).

Backache can also be a by product of difficulties on job, problems of personal relation or grief over the death of some near and dear one. Such cases of 'masked depression' can go on for years undetected.  Some people tend to be hard driving or exhibit to be pushing forward type but actually lack self confidence, also develop backache as a protective phenomenon to their failure and ascribe their inability to achieve the goal to their backache subconsciously.

Backache-13

How to read in bed?

It is not advisable to read in bed even in sitting position. But, sometimes the temptation   is great & difficult to resist. In such a situation it is recommended to keep a pillow to support the lower back.

Fig:

Backache-12

What should be your car seat like?

One of the common causes of backache in high executive is an improper motor-seat and the faulty office-chair. The car seat should not be too far away from the foot controls (foot break, clutch and accelerator) rather it should be at minimum comfortable distance so that the knees are at a higher level than the hips. In this situation there will be a total contact between the back and the seat. The head should be held straight so that the things in front are clearly visible. Sometimes, a small cushion pad may have to be used in the low back area to give support to the back. This is particularly useful when one has to drive for hours together at a stretch.

Fig:       

 

Backache-11

How to get out of the bed?

Getting out of the bed is a common activity which all of us knows & need not be written about. Children like to get up after turning on their-side, bend the knees & hips. Adults usually get up by first lifting the head then the trunk followed by standing on-the legs & feet. But in those individuals who are prone  to backache and who are actually having backache, it is  advisable it is that they should  first turn on one side, then  lower the  feet on the ground, then sit up with  support of the  elbows & hands. Sudden movements & jerks during the process of getting up should be avoided.

Fig:

Backache-10

How to lie in bed?

The beds have been basically designed for relaxation.  An individual should lie in bed in a position of maximum comfort. No rigid rules can be framed about the posture or mode of lying in bed.  Some people like to lie flat in bed on their back, while others like to sleep on their belly. All the poses are correct as long as the individual can get a sound sleep & relax.

After the days hard work, back begins to ache.  It has been observed that, if in lying down position, a small pillow is kept under the knees; it relaxes the muscles and gives comfort to the back. Similarly lying on one side with the upper hip and the knee bent (flexed) and a soft pillow kept under the thigh, a soothing effect is produced. Constantly, a position of extreme flexion (crouching) is not recommended during sleep. It is suggestive of perhaps a fear complex in the individual.

Fig:

Backache-9

How to take Rest?

In most of the day to day activities, the back is bent forward. This can lead to backache, if it continues for a long period of time. If the situation is such that the necessary modifications cannot be accomplished in the work place, then rest on a hard bed in the after noon will help a great deal. The bed should be soft enough to accommodate the body contours comfortably but at the same time it should be on a firm base like a wooden plank or even floor of the room.

Fig:

Backache-8

How to sit on a Chair?

Those who have to sit on a chair for long hours e g. business executive, judges and magistrates, students, clerks etc. should make sure that they are using the proper chair. The height of the chair should be such that while sitting on it, the feet are placed flat on the ground. The knees are at the same or a slightly higher level than the hips and the back is touching the back support of the chair. If for some reasons a high chair has to be used then a foot board should be placed under the feet to achieve the same effect.

Fig:

Backache-7

How to push or Climb?

To push, pull or climb the stairs are few of the commonest activities that is done in day to day life by all the individuals. The Degree of ignorance is surprisingly enormous-and quite often a cause of backache. While pushing an object (say grass cutter) one should not bend the back at the hip joint and apply force with the arms held straight. The right way of doing such an activity will be by keeping the back and the hips straight and bend the arms at the elbow as shown in the illustrations below.

Fig:

Backache-6

How to tie laces of shoes?

While tying laces of shoes, one should not bend forward while knee are completely straight. This puts a lot of strain on the back & can cause backache. Best way is to keep the foot bearing the shoe on a stool or a foot board by bending the knee. Now tie the laces. It will be a pleasure.

Fig:

Backache-5

HOW TO PICK & LIFT?

One of the common day to day activities in every one's life is to pick up an object from the ground, be it a house wife lifting a utensil from the floor, a mother picking up a child or a worker in a factory lifting a packet. In all such situations, the back should not be bent with the knee kept straight.

While picking up an object from the ground, one should not bend forward, pickup the object & then straighten the back. This puts lot of stress on the lower back & cause backache. The correct way is to come close to the object, bend the knees, pick the object & stand up. When you carry the object from one place to another, keep it close to your body.

Fig:

Backache-4

How to stand for a long time?

In certain duties one has to stand for long time at a stretch e.g., house wives (in kitchen or bath room) workman operating a lathe machine, Architects, nurses, surgeons etc. In such situations one should not keep standing, with feet firmly planted on the ground at one place. They are likely to develop pain in back, thigh, calf &/feet. These people should keep moving their feet; bend the knee, some time stand on toes & sometimes on heel. It is advisable that a foot board be kept & the person should keep one or the other foot on it alternately.

Fig:

Backache-3

Backache, no doubt is the commonest ailment that the mankind suffers from, but its causes are also the common acts of commission & omission, that we, the humans do in our activities of daily living. Here are some of the tips, if observed, can help us in prevention of backache.

How to work in the house?

House wives are the commonest victims of low backache. This is because of their working conditions. A standing kitchen is always better than the one where one has to squat on the floor to cook or clean the utensils. The washing machine for clothes should be adjusted to such a height that there is no strain on the back of the operator. Similarly ironing of clothes should be done in standing position to avoid strain on back.

Fig: