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Painful Wrist? Symptoms, Causes & Treatment Of Carpal Tunnel Syndrome

Painful Wrist? Symptoms, Causes & Treatment Of Carpal Tunnel Syndrome

wrist pain, hand pain, bones pain
Our wrist also termed as the carpus or carpal bones is a complex joint that bridges the hand to the forearm. Since it undergoes a lot of repetitive motions every day, when it exceeds its limit, pain or injury is bound to happen. One such progressive condition called ‘Carpal Tunnel Syndrome‘ develops when one of the major nerves to the hand — the median nerve, gets pinched or compressed.

Carpal tunnel syndrome (CTS) is a common neurological disease with the prevalence of 2.7%–5.8% in the general population says in the group study from Central India. It is the median nerve that controls the movement and feeling of our thumb and other fingers, except the pinky and a slight pressure in it, can cause us this syndrome. But, then how to confirm whether it is carpal syndrome and not just a regular wrist pain?

Check out for the following carpal tunnel symptoms:
wrist pain, hand pain, arms pain
The symptoms of carpal tunnel syndrome, tend to develop gradually over time with the first symptoms often appearing during the night, or on waking up in the morning.

❖ Tingling, burning, or itching and numbness in the palm of the hand and the fingers, especially the thumb and index finger.
❖ Losing grip strength and difficulty in grasping things or forming a fist
❖ Typing, opening and performing other such small actions become challenging
❖ Holding things for a prolonged period of time such as a book or a phone becomes difficult
❖ Occasional shock-like sensations that one feels like shaking it away
❖ Spreading symptoms all over to the hand and shoulder
❖ Loss of sensation in extreme cases or if left untreated

Causes of CTS:
carpal tunnel syndrome, wrist pain, hand pain
❖ overuse of wrist in doing repetitive movements
❖ pregnancy, menopause, or overweight
❖ repeated use of vibrating hand tools
❖ work stress
❖ gout or any type of arthritis
❖ hypothyroidism, or an underactive thyroid
❖ diabetes or any other health conditions
❖ trauma, such as dislocation or fracture of the wrist
❖ structural problems in the wrist joint
❖ hereditary
❖ a cyst or a tumor in the carpal tunnel
❖ any kind of swelling or inflammation around the tendons

Carpal tunnel treatments:
❖ As a self-care, you can start by soaking your wrist in an ice bath for 10-15 mins. For the pain that wakes you up at night, shake your wrist gently and sleep keeping it in a hanging position over the side of your bed.
Wrist-joint-rotation-Miniband-Chakra, wrist pain

❖ Get proper rest and take a break from activities that trigger the pain or worsen the symptoms
sleep-in-elite-sports-header, good sleep

❖ Wear a wrist brace or splint to support your wrist and prevent it from bending or twisting at night.
wrist pain

❖ Take steroid injections if necessary to reduce the inflammation and severity of other symptoms

❖ Perform carpal tunnel exercises and wrist-strengthening yogas to reduce the pressure on the median nerve and boost your grip
carpal-tunnel-exercises-using-stress-ball, hand acupressure

❖ Try electrotherapy, It’s ultrasound device uses sound waves that causes mechanical vibrations on your hand and wrist thus stimulating the blood flow and help relieve the pain of CTS, accelerating natural and faster healing.

Prevention Tip
Few simple cares like not gripping too hard or overstressing your wrists, wearing wrist splints, keeping your keyboard at the wrist level, healthy diet, exercises etc. can prevent you from developing carpal tunnel syndrome.

Electrotherapy: An Effective Heel Pain Treatment for Plantar Fasciitis

Electrotherapy: An Effective Heel Pain Treatment for Plantar Fasciitis

Heel Pain, heel treatment

Most of our daily life activities are impossible without being on feet. The feet which carry the entire burden of your body, if neglected, can cause discomforts in life. Heel pain is one such cause of the negligibility. It is most often caused by plantar fasciitis, which is sometimes also called heel spur syndrome when a spur is formed.

If you feel stabbing heel pain in the morning especially at the sole, then you are most likely suffering from Plantar Fasciitis. It occurs when a tissue called plantar fascia that connects the heel bones to the toes gets deformed and leads to inflammation, irritation, severe pain and sometimes the formation of heel spurs. This condition makes moving around on the feet difficult. Simple activities like walking, running and even standing for a longer period of time become highly uncomfortable. Approximately 15% of the general population is currently affected by this disorder.

Heel pain causes

It is most commonly seen in the people aged between 30 and 60. The heel pain due to plantar fasciitis is mainly caused by the strain in the tissue that typically occurs in the strenuous sports-related activities, improper foot structure, non-supportive footwear, being overweight and getting involved in the activities which require prolonged standing etc.

Plantar Fasciitis Treatments v/s Electrotherapy 
Simple conservative treatments can often resolve the effects of the above-stated heel pain reasons if diagnosed earlier to some extent. Let’s have a look at some of the effective home remedies for heel pain and why electrotherapy is effective among all.

1. Rest and exercises:

Getting involved in strenuous activities is the main cause of heel pain. Hence, rest is required to counter the effect and to ease off the heel pain. Coupling that up with some light plantar fasciitis foot exercises can help to prevent the pulling or tightening of the plantar fascia tissue.

2. Correct footwear:
Correct footwear
opt for the shoes that are a good fit with natural arch support. This will prevent the tissue from getting deformed. Skip walking barefoot on the floor to avoid further stress on the tissue.

3. Splints:

Wearing night splints can help brace the ankles and feet in the proper position and stretch the tissue, reducing the pain.

4. Ice pack:

Using an ice pack is a great way to soothe the inflammation and pain in the sole of feet. Instead of applying ice directly; use an Ultracool ice pack.

5. Electrotherapy:
Electrotherapy, ultrasound therapy
It is considered the most effective, non-invasive and drug-free treatment of all. Use of Ultrasound Machine over the heels can help in increasing the blood flow by eliciting muscular contractions in soft tissues, alleviating the inflammation and the heel pain. It is also an effective method for heel spur treatment and when combined with the traditional R.I.C.E (Rest, Ice, Elevate, Compression) i.e. P.R.I.C.E, can be an excellent plantar fasciitis cure.

Benefits of Electrotherapy 

The low-frequency electrical current stimulation of Electrotherapy blocks the body’s pain signals, thereby reducing the heel pain.

It is very much cost-effective compared to other expensive treatments.

While some treatments reduce pain temporarily, Electrotherapy works on the root cause in order to give permanent relief naturally.

The Electrotherapy stimulation in addition to the stretches and due care can help fight the pain associated with the plantar fasciitis and heel spur showing an overall improvement in functional activity levels, helping you to get back your happy feet.

5 Knee Pain Exercises to Keep Knees Young and Fit

5 Knee Pain Exercises to Keep Knees Young and Fit

stretch, body stretch, knee pain exercise

Each part of our body starts ageing as we get old. Our joints and muscles are put into so much use every second that it is understandable that they get tear as time passes. Our knee joint is one such that suffers the most.

Our knees carry us all around by helping us walk, sit, stand, run. Did you know about 1½ times of our body weight is placed on our knees with every step and it doubles when we climb or run? With all these pressure the shock absorbers and the smooth tissue in our knee joint slowly start fading, triggering knee cap pain which is why every other older adult complain of pain in the knee joint.

It is true that one of the best treatment for knee pain is exercise but not everyone is capable to practice certain knee strengthening exercises after 50, for which, we have curated the 5 simple and best exercises for knee pain.


walking, morning walking, morning walking

One of the simplest exercises for knee pain is walking. It can be done anytime and as much as you can because your knees need movement no matter what and as you old, the more you walk, the better. Staying sedentary will only make already stiff knees stiffer but as you walk, the muscles and bones around the knee will become strong. Start strolling for about 15 minutes daily for 5-6 days in a week and gradually increase the walking time up to 30 minutes. Walking will only keep you overall healthy and fit.


For the pain in the knee joint, nothing helps as much as a physical workout and cycling, is said to be the best exercise for knee pain.  Cycling will keep your knee joints stay active as well make them strong enough for you to get going.


set ups

Senior Couple Exercising In Park

Who said as you old you can’t exercise? There are some knee pain exercises that require no hardcore physical activity but can bring down the severity of knee pain among the oldlike step-ups. Set up a platform using a low bench or you can even use stairs. Stand on the platform and slowly lower the one foot to the floor, touching your toes to the ground return it to the platform and repeat with the other foot for 10 to 12 times.

Quadriceps stretching

Stretching is the best way to keep your knee joints in good condition and quadriceps stretching is a simple and easy exercise for old age. Grab a chair, stand behind and hold it for support. Now bring one leg up to buttocks folding the knees. Hold your ankles with one hand and push your leg towards buttocks as much as you can. Stay in this position for 20-30 seconds. Repeat with another leg.

Knee bends

knee bends

Another treatment for knee pain is to activate the gluteal muscles of your leg which will help stabilize your knees. To activate them, stand on one leg, push the hip back, keep the chest lifted. Now, lower your hip and slightly bend your knee. Hold for 10 seconds and repeat a few times.

Our knee is one of the most used and important joints in our body but is at the same time very delicate. Hence, the health of your knee must be taken seriously as you age because if you don’t give them proper and ample care, the risks associated with it are no less. Although for any acute to chronic pain in the knee, the one knee pain home remedy i.e electrotherapy is recommended, making knee pain exercises a daily routine will help your knees stay young and fit.