Do your knees snap each time you bend them? Are your nails yellowing? Do you often feel like holding an ice cube in your mouth? Are your heels scaly and dry like the Thar desert? Do you often poop at night?
If you are nodding in silent agreement, you are in signal mode — your body is sending out rapid messages to you that all is not okay inside. Here is your cue guide to decode these mini signals and seek solutions for better health.
Noisy knees: Fixit
You might be the superstar in your power yoga class but your knees do pop, snap, or crack when you flex them while driving a car, climbing steps or even while turning around or performing an asana. If you have often been tottering around in uncomfortable shoes, or high heels, or are overweight, take special note of the knee groans. Explains Dr Rajeev Rajesh, chief yoga officer, Jindal Naturecure Institute, Bengaluru, “The discharge of gas bubbles from the synovial fluid surrounding the knee joint is often the causes of noisy knees. These bubbles might produce popping or crackling sounds when the joint moves. Unless it is accompanied by discomfort or swelling, it is not a reason for alarm. As they pass over bony structures, the tendons and ligaments that surround the knee occasionally generate snapping or popping noises. This frequently causes no harm and can happen whether kneeling or standing straight up.” The problem arises when the frequency increases. To address this, he suggests the to-do guide for strengthening the knees.
Warm-up. Gently move and extend your knees before beginning any physical activity or workout. Perform regular exercises for strengthening the muscles around the knee, especially the quadriceps and hamstrings. This will better stability and support. Perform activities to increase the range of motion: Carry out activities to increase the flexibility and range of motion in your knee joint. Try low-impact workouts including swimming or cycling, as they are easy on your joints. Avoid overloading your knees by staying away from strenuous activities or workouts like high-impact sports or heavy weightlifting.”
Shilpi Madan for MoneyControl.com