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Shoes Science to Avoid Knee Pain

Shoes Science to Avoid Knee Pain


It is no rocket science to understand that wrong shoes can cause knee pain. Our foot has 28 bones and they work in synergy with the help of joints. So putting the right shoes is not only useful to experience comfort but it is also safer.

The most common mistake people do while buying footwear is picking the shoe of the wrong size. At first instance you might feel the exact fitting and comfort, but haste can land you in trouble in this case. Take your time, walk for 15-20 seconds, try making flexible moves with the footwear on, and then decide if they are comfortable or not.

Always buy shoes that have enough of toe box or breathing space for your toe



While buying leather shoes make sure that they have a supportive cushion as it gives motion control and can give total comfort to your feet.


When you are up for shopping running shoes, right size and perfect fit should be given the topmost priority as then and only then it would, optimize the pressure distribution from heel to forefoot and you will be able to experience stability that can make the process of walking or running comfortable.


If your shoe-space is going to welcome the company of sketchers, then pick the roomy ones that provide enough space to your foot as tight shoes can be harmful. Also it is ideal to buy those sketchers that come with slippage preventing sock liner.


Next in the list are sneakers. They are supposed to be lightweight and flexible. They have cool looks and equally smart features. They avoid injuries, are comfortable for walks and can also go with your casual look, so if you are flat-footed, sneakers are just the right thing for you, but make sure that you buy sneakers that are made of breathable materials like mesh.


If you are buying shoes for your routine or shoes that you would be putting on at work or for long journeys, well-cushioned footwear should be bought.


If you have low arches then you should go for shoes with firm soles, otherwise you can be the victim of over probation that can cause knee pain.


Curved- rocker sole shoes should be adopted if your job includes more of walking or standing as it distributes the body-weight. Avoid such shoes if you have balance issues.


If your love for sandals is eternal, then picking the right kind of sandals becomes necessary for you. Go for sandals that provide built-in support for avoiding over probation (ones that come with deep heel support) with appropriate arch support. You can also buy sandals that come with removable insoles, so you can put your customized orthotic soles.

Always remember that getting the right kind of shoes can help you with the pain but, it won’t bring you complete relief from knee pain. If you suffer from regular acute or chronic knee pain, then go for natural drug-free solution.

The Link between Weight Loss and Knee Pain

The Link between Weight Loss and Knee Pain

Knee pain is a common problem in different age groups of people. There are various reasons for the same but one of the deepest one is heavy weight.
Knee joint is the largest joint in the human body that gets apt cushioning from the cartilage. Cartilage is the elastic tissue that protects the bones and the joints. So basically, the knee joint works as the shock observer in our body. Every time we walk or move our leg, our knees observe the shock. Hence, it is no rocket science to understand that if you are overweight, your knees would be experiencing more shock and the heavy weight causes further damage to the knees and the cartilage too. It is interesting to note that Knee joint feels five times the body weight at each step.


Besides, according to the theory of BMI, Body Mass Index, people whose BMI is in the range of 25 to 30 are considered either overweight or obese and they are under the constant threat of becoming a victim of osteoarthritis. Apart from this direct relation, there are two other factors that connect heavy weight and knee pain. The first one is poor blood circulation. Overweight people suffer from various problems due to improper blood circulation and one of them is knee pain. Lack of apt blood rotation causes lack of oxygen and knee muscles tend to get weak over the period of time. The other factor is Leptin. It is the master hormone that is released by fat cells of the body and many experts believe that it works in favor of osteoarthritis.

Losing weight can be highly fruitful in order to provide a long life to the joints. Apart from that reducing weight can also provide swift movements of joints and it can also reduce the intensity of pain. Lower inflammation level is again a great benefit of shedding weight. Not only that but, having reasonable weight can also help you in avoiding cancer. So the point that now comes is how to lose weight and avoid health and knee deterioration. We often come across people saying that they want to exercise and lose weight but they can’t because their knee hurts a lot. So now it seems to be a never-ending cycle. Hence the easy way out here is taking baby steps.

10-effective-tips-of-weight-loss, tips weight loss

The first thing to be done is eating right kind of food. Increase your daily consumption of fruits, green leafy vegetables and avoid fat oriented food. Next thing to be done is going for light exercise. Do not punish your body. Do not push yourself off the limit in the beginning. Furthermore, you can also go for counseling and take experts advice. The thing that you have to remember during this whole process is; it is time-consuming but worthy.

healthy food, weight loss food, high protein food

Carrying heavy weight is not an easy task and body-shaming is also not a healthy habit to pet, but being overweight or obese can be threatening and harmful for your knee. So take care.

6 Significant Signs of Serious Knee Injuries

6 Significant Signs of Serious Knee Injuries

knee injury, knee treatment

Knees are vulnerable joints and make our life utterly comfortable hence, having a knee injury can take a toll on our life and routine at large. Some injuries are not that serious and do not demand much attention and care. However, coming to that conclusion without proper knowledge and awareness can be dangerous. So here is a list of signs that can help you in knowing that your knee injury is serious.

1. Locked knees

locked knee, knee pain treatment

When a knee injury tears your cartilage (cushioning of joints), a piece of the loose cartilage gets stuck in the knee joint, your knee gets locked and it restrains swift movements. A good twist can also tear the meniscus (cushioning between thighbone and shinbone) completely and require surgery to repair.

2. Localized pain

Localized pain, knee treatment

If you experience pain on a specific part of your knee, there are high chances of a meniscus tear. So make sure that you do not take localized pain for granted after a knee injury.

3. Swelling

swelling, knee pain, knee pain symptoms

A knee injury if leads to a minor bruise, and mild bleeding; it can be handled with first aid, but if the bleeding is internal, chances are that you will experience swelling after few hours of injury or probably after some days. Bleeding would stop after a while but the swell would be just there. If it is observed on the very same day, chances of an ACL (one of the 4 main ligaments connecting femur to tibia) tear or fracture are high. In case of meniscus tearing, swelling could be observed after some days as well.

4. Inability to bear weight or walk

Inability to bear weight or walk

Many a times a serious knee injury is diagnosed by the injured person’s ability to bear weight. A broken knee, would lose its strength to bear any sort of weight and would demand it to be laid down, untouched as mild pressure would also irritate the knee. Apart from that, a person would also find it extremely difficult to walk if he or she has encountered a serious knee injury as the broken knee would fail to bear the pain of the pressure. We see many injured players on the field who need help to reach to their rooms as they can’t move without support.

5. Inability to straighten the knee

Inability to straighten the knee

If you are not able to extend your knee to the fullest even after 2 to 3 days of the injury, it means that the injury is a serious one. Our knees might experience mild stiffness immediately after the injury. But after basic help, stiffness and inflammation get cut down, and we get your knee flexibility back. If this does not happen, it means you have developed serious weakness in the knee and need professional attention.

6. The POP sound

pop sound, bone crack sound

A broken knee or a torn ACL often prove their presence with a pop sound. So if while twisting the knee, you too hear a sound, consult a doctor immediately.

Do not ignore your joint pain, consult doctor or treat yourself with the natural advance therapy like Ultrasound and TENS.


physiotherapy products

Reasons and Remedies of Joint Pain

Reasons and Remedies of Joint Pain

back pain

Gone is the days when joint pain was an issue to be dealt with in the older age. Majorly due to sedentary lifestyle and poor eating habits, people belonging to the age group of 30+ experience joint pain, these days. However, it is important to note that severe diseases like Osteoarthritis and Rheumatoid Arthritis rarely occur to people below the age of 30 and the exact causes of such diseases are yet to be discovered. Nonetheless, here are some common reasons of joint pain amongst middle-aged people.

  1. Poor posture

poor posture, good posture

The working class of people usually attends long shifts and do not pay much attention to the posture. This can damage one or more than one muscle. Sitting for long can put excessive pressure on the neck, discs in the back and on the shoulders as well. To cater this issue, one must maintain right sitting postures and should avoid sitting for long or in a stretch. Taking a break of a minute or two once in an hour can help.

  1. Overuse of a muscle

hand-cramps, Overuse of a muscle

Our muscles and tendons have a certain limit to bear exertion. Beyond that point, if they do not receive the much deserved rest, they would start hurting. Say for example, an athlete is at a risk of developing runner’s knee. RSI- repetitive strain injury is another example of this situation. RSI includes muscle, tendon and nerve pain. Wrists, elbows, arms and knees are at the risk here. To eliminate the fear of pain up to some extent, a good and a healthy diet clubbed with regular exercise is advisable. If you still experience pain, go for electrotherapy instead of gulping pain-killers as they too have a negative effect on our body. Electrotherapy works as the natural cure and can also be used as per one’s convenience.

  1. Unattended injuries

knee-injury, Unattended injuries

At times, we ignore an injury either intentionally or unintentionally. The same can be or can’t be safe depending upon the nature of the damage. However, in certain cases, injuries damage the muscle or the tendon or the ligament and cause chronic or acute pain in the later years of life, i.e. when the affected muscle or tendon or ligament starts losing its strength. So it is advisable to not take any injury lightly.

  1. Overweight


If a person is overweight, he or she might experience severe knee pain once they enter the age bracket of 30+. The heavy weight puts more pressure on the joint and the cartilage supporting the knee starts losing its shock absorbing capacity which in turn leads to acute or chronic pain. Hence, maintaining an ideal body weight is highly important.

Lifestyle changes you should make

  • Adopt a healthy diet having more of fresh fruits and vegetables
  • Exercise regularly, but do not fall for overexertion
  • Practice right postures
  • Avoid lifting heavy weights
  • Develop a standard sleeping pattern
  • In case of pain, go for electrotherapy as it is free from any drug invasion.
Risks and Complications of Total Knee Replacement Surgery!

Risks and Complications of Total Knee Replacement Surgery!

Thinking big is good but not in all cases, especially when it comes to taking a treatment. A simple cramp, tear or pain doesn’t always require a surgery, but just because your doctor told its chronic, you nod to undergo a big bang surgery, NO, never do that as there is always another way around.

Our knee, the one that holds our thigh and lower leg together is the largest joint in the human body and hence is burdened with too many functionalities and is prone to pain and injuries. But, for any type of knee condition, Total Knee Replacement Surgery is not at all the only solution.

When all the anti-inflammatory and pain medications fail to shoo away the long-lasting knee trouble, doctors recommend the surgical procedure called ‘Knee Replacement’ to which we too agree without giving a second thought. Knee replacement surgery is an invasive technique of removing the damaged cartilage and bone and implanting an artificial joint made from metal, plastic, and other synthetic materials which will definitely cure your knee but with some drawbacks. Let’s see what are they:

Before you proceed to get your knees replaced, know the following risks that are associated with the surgery or that may arise depending on how your body will react to the operation.

Anaesthesia and its side effects
Though the dose of anaesthesia makes the patient unresponsive to pain and help carry out the surgery smoothly, its side effects like nausea, headaches, heart attack or stroke and allergic reactions, do follow.

Invading infections
An open wound invites infection. A slight opening is all a bacteria needs to settle in. Redness, swelling, warmth, discharge from the surgical site, fever and chills are the signs of infection.

Bleeding and blood clots
Although bleeding is normal during and after surgery, when occurs in excess, requires a transfusion. And if in case a blood vessel gets damaged during the surgery or due to the lack of movement by the patient after the surgery, blood flow can slow down causing it to clot which is even more life-threatening.

Pain and swelling
Both conditions are common after surgery, but the risk depends on its severity. If both conditions persist even a few months after the surgery, other treatments may be required.

Breathing troubles
As said before anaesthesia can cause several damages to the body. Some may face breathing problem after the surgery which can worsen into pneumonia if mucus builds up.

Nerve and artery damage
If accidentally a nerve or blood vessel running close to the knee gets cut, only a second surgery can repair the damage.

Allergic reaction
The metal components used in knee implants can trigger allergic reactions in some like swelling, rashes, blisters or major symptoms like weakness, diarrhoea, headache, and even loss of function in the implant area.

Implant failure
In spite of the success of Joint Replacement Technology, it’s not perfect. Hence, can fail. The new joint may loosen up or worn out which will require another procedure to fix it.


Weight loss and exercise
Losing pounds will lessen the load on your knee while exercise will strengthen the muscles around it, thus you will experience a reduction in pain gradually.

Get support and rest well

Some minor knee conditions can be easily cured using compression stockings or ice/heat pad. You can also seek the help of a cane, or a walker if need an extra support. Above all, get proper rest.

Electrotherapy/ Physiotherapy
One of the best non-invasive treatment for mild to chronic knee conditions is none other than a therapy. You can either consult a physical therapist or own such electrical stimulation or ultrasound therapy machines that are now easily available in the market as well as are extremely beneficial. These tools reduce the sensation of pain without any side effects and help your body heal naturally, setting you free from pain permanently.

So if your knees are facing difficulties in managing your daily activities, don’t think of replacing them directly, instead heal them.

Joint Pain Treatment at Home..Possible!

Joint Pain Treatment at Home..Possible!

God knows how many movements do our joints make in a day. Our knees, back, wrists, shoulders, hip, etc., are constantly on the move and we can only imagine how much wear and tear it might be causing to them every day.

Joints act as a connection point between bones. Any discomfort or damage, either from a disease or an injury, causes our joints to ache. Painful joints is a very common condition but can badly affect an individual’s quality of life. Osteoarthritis, the most frequent joint disease alone has a prevalence of 22% to 39% in India.

Thankfully, to an extent, one can treat such aches and soreness within the comfort of home. The following are the home remedies that will help relieve stiffness and pain of the joints, the natural way.

1. Heat and Cold Therapies
Each has its own set of benefits. Application of cold treatment in the form of ice packs on the affected joint helps limit swelling and inflammation. Whereas, applying heating pads help you relax the muscles. Alternatively, you may also take a hot bath with warm water. You may also indulge in a relaxing hot tub bath with essential oils in it. Heating the muscles is excellent for muscle pain treatment.

2. Exercise & Physical Activities 
Extremely good and beneficial for any and every age group, exercises not only eases the pain but also reduces the swelling. Physical activities like walking, swimming, and aerobics keep your heart moving. It is also a good idea to do strength training in order to keep the muscles strong, which in turn will keep your joints mobile and well-built. You may also target specific joints and muscles for back pain treatment and leg pain treatment.

3. Massage
An age-old, proven and effective method to treat joint, massage acts as a great remedy for knee pain solution, shoulder pain relief and can also treat sprains and sores of muscles too. Always approach a professional or therapist with expertise and experience for a good massage. You shall also inform him about the sore areas that should be avoided. Let him know the trouble you are facing so that accordingly, he can decide the best massage suitable to you.

4. Head to the Kitchen
The kitchen is definitely a storehouse where herbs, staples, and spices act as natural remedies. Ginger extract, cinnamon, sesame oil, and turmeric help ease the pain and some act as antiseptic as well. Cayenne pepper is another natural painkiller to cure knee pain treatment at home.

5. Yoga
People in lotus pose with eyes closed at fitness studio
Started with the dawn of civilization and even exists today, yoga has many benefits, including arthritis cure, relaxes body and mind, improves flexibility and keeps stress at bay. The right set of asanas can help in treating joint pain due to arthritis and is good for osteoarthritis treatment as well.

6. Weight Management
Managing your weight is very important. Extra pounds will only add to the problem and accelerate the pain in joints. Shedding even a few pounds will even save you from future problems. Check what you eat along with exercising regularly. Intake of calcium and Vitamin D supplements is equally important besides proper diet. One may even opt for walking or jogging. Overweight or obesity is the main reason why bones pain.

7. Electrotherapy 
Before popping pills or opting for surgery, the best, safest and natural joint pain treatment you all must give it a try is Physiotherapy Machine. With no side effects, this proven method of healing joint pain is used since ages and have a history of complete cure from all kinds of acute to chronic joint pains.

There is no shortcut and no quick-fix. Improving the quality of life shall improve your health. Making little changes go a long way in leading a healthy lifestyle with the least possible health issues.