how to reduce heel pain and increase right knee range of motion - #31075

Ayurvedic Detox & Lifestyle Daily routine:

Wake up before sunrise, drink 1 glass lukewarm water with a few drops of lemon.

Practice Abhyanga (self-oil massage with sesame or medicated oil) 3–4 times a week.

Follow with warm water bath.

Diet (Vata-Pitta balancing, Ama reducing):

Prefer warm, cooked, easily digestible foods.

Use spices like ginger, cumin, ajwain, turmeric.

Avoid curd at night, deep-fried, very cold or refrigerated food.

Limit excess non-veg, refined sugar, bakery items.

Detox practices:

Triphala churna (1 tsp with warm water at night) – mild daily detox for gut and joint health.

Once every 6–12 months, consider Panchakarma (Virechana or Basti therapy) under supervision for deeper cleansing and joint rejuvenation.

🔹 4. Supportive Herbs

(Should be taken only after checking prakriti & digestion strength with a vaidya)

For joints & inflammation: Shallaki (Boswellia), Ashwagandha, Guduchi.

For heel pain & stiffness: Guggulu formulations (Yogaraj Guggulu, Trayodashang Guggulu).

For overall detox: Triphala, Neem, Manjistha (blood purifier).

Start with Yograj guggul 1-0-1 Mahavatvidhvansh vati 1-0-1 Maharasnadi ghanvati 1-0-1 All after food with water Dasmoolarist 10 ml twice daily after food with 30ml. Water. Apply mahanarayan oil+ kshirbala oil locally on painful areas Avoid sour fermented foods.

Hello Bg, After analysing your history, I recommend the following treatment plan -1. Trayodashanga guggulu-1-1-1 after meals ( crush this tablet into 2-3 parts for better absorption) 2. Ekangveer Ras 2-0-2 after meals 3. Mahanarayan tel- Apply on back and joints.

Diet- . Include ginger, asafoetida, Fenugreek, turmeric, garlic, drumstick,ghee,milk in diet. . Avoid peas,cauliflower ,capsicum, kalay daal.

Yoga and exercises- .Ankle rotation,cat-cow pose ,flexion- extension of knee joint.

Lifestyle modifications - . Reduce climbing stairs. . Avoid soft matress for sleeping. . Maintain good posture while sitting. . Sleep to the left, don’t sleep in supine position all night.

For detox- . Take lemon juice in lukewarm water in the morning. .Drink green tea instead of milk tea. .Eat antioxidant rich food like amla, nuts. . Try fasting -Instead of heavy meals,eat fruits and vegetables for a day. Follow these and you will get relief. Take care Regards, Dr.Anupriya

Dashamoola kwatha-200 gms Peedantaka kwatha-100 gms Mix together, 1 teaspoon in 400 ML water boil until it remains hundred ML filter and drink twice daily on empty stomach Peedantaka taila- local soon Soak feet in lukewarm water mixed with salt daily for 15 minutes Wear soft chappals

1. Rasnadi kashayam 15ml + 45ml lukewarm water twice daily half an hour before food. 2. Triphala guggulu 2-0-2 after food. 3. Sahacharadi tailam for external application. 4. Dip your foot in a warm water with some salt and do movements like bending foot upwards and downwards, circular.

Hello. U need to avoid vatavardhak and rapta dushtikar foods. Avoid dry salty snacks and pharsan. Avoid late nights and fasting. Massage ur body with Dhanvantar tail followed by hot water bath Soak or Apply soaked cotton dipped in Sahacharadi oíl on ur heels followed by hot water fomantatim Take Tab Panchtikta grit gugul 2 tabs 3 times a Day. 1 cap of Sheerbala 101 Avari 2 times a Day before foods Dhashmoolarishra 15 ml + 15 ml warm water after meals.

HELLO,

1) KNEE ISSUE AFTER ARTHROSCOPY -You had an infection in the knee joint, and fluid (synovial fluid) was removed -Even though infection is controlled, the knee has residual stiffness and pain on deep bending (like in vajrasana) -Ayurveda explains this as a combination of vata imbalance (causing stiffness and pain) and leftover ama (toxins/inflammation)

Condition in Ayurvedic terms= Sandhigata vata with Ama (joint affected by vata with toxin involvement)

2) HEEL PAIN -Heel pain is worst in morning after waking up-> classical sign of plantar fasciitis or Vatakantaka in Ayurveda -Reason - over night stagnation of kapha + vata dryness -pain improves gradually after walking for some time

Condition in Ayurvedic terms= vata-kapha imbalance at the heel

TREATMENT GOALS -remove ama (toxins, inflammatory residue) from the body -balance vata to relieve stiffness and pain -strengthen muscles, ligaments, and cartilage around the knee and heel -improve range of motion of knee gradually -prevent recurrence of infection or degeneration -promote overall health with Ayurvedic lifestyle and rejuvination

INTERNAL MEDICATIONS

1) YOGARAJ GUGGULU= 2 tabs twice daily after meals with warm water =removes ama, balances vata-kapha, reduces stiffness

2) SHALLAKI EXTRACT= 500mg twice daily with warm water =natural anti-inflammatory protects joints

3) ASHWAGANDHA CHURNA= 1 tsp with warm milk at bedtime =strengthens muscles, reduces vata rejuvinates

4) PUNARNAVA MANDUR= 2 tabs twice daily after meals =reduces edema and inflammation

5) TRIPHALA CHURNA= 1 tsp at bedtime with warm wtaer =detox, regulates digestion, clears ama

DURATION= minimum 6-8 weeks

EXTERNAL TREATMENT

1) OIL MASSAGE -daily massage with Mahanarayan taila on knee + heel + calf =improves blood flow, reduces stiffness

2) After massage, apply hot fomentation with towel =helps relieve pain, softens tissues

3) LEPA -HEEL= apply castor oil+ dry ginger paste at night cover with cotton and socks -KNEE= warm medicated oil compress

DIET -warm, freshly cooked food, easy to digest -whole grains- wheat, old rice, barley -moong dal, green gram soup -vegetables= gourds, pumpkin, spinach, drumstick leaves -ghee in moderation= lubricates joints -spices= dry ginger, turmeric, ajwain, garlic, fenugreek -herbal teas= ginger- coriander-cumin

AVOID -cold, heavy, oily, junk food -excess curd, cheese, panner, refrigerated food -too much potato, brinjal, tomato -fermented foods, bakery products -excess tea/coffee, alcohol

YOGA (avoid strain) -Setu bandhasana= strengthens knee and back -Supta padangusthasana = improves knee ROM -Baddha konasana= improves flexibility -Tadasana= improves posture and heel balance

PRANAYAM -Anulom vilom = balances doshas -bhramari= calms mind, reduces stress -deep diaphragmatic breathing= improves circulation and healing

SIMPLE HOME REMEDIES -Methi seeds= soak overnight, chew in morning. good for joints -Turmeric milk= 1/2 tsp turmeric in warm milk at night- reduces inf;ammation -warm water sip therapy= keep sipping warm water to clear Ama -heel stretch before standing= gently stretch toes and calf in bed before morning walk

-Your knee stiffness and heel pain are related to vata-kapha imbalance with Ama after surgery and infection -Ayurvedic management is holistic= remove toxins, balance doshas, strengthen tissues, and prevent recurrence -With internal medications + oil massage/steam + yoga + diet corrections, you can expect -reduced heel pain in 4-6 weeks -gradual improvement in knee range of motion in 2-3 months -better overall energy and immunity with rasayana

DO FOLLOW

HOPE THIS MIGHT BE HELPFUL

THANK YOU

DR. MAITRI ACHARYA

1.Yogaraj guggulu 2 tab twice after meals 2.Vata chintamani rasa 1 tab after meals 3.Rasana saptak kwath 20 ml with 20 ml water twice daily 4.Mahanarayan oil+Dhanvantaram oil-gently massage on the affected area with warm oil twice daily

Janu basti procedure is recommended

Diet - Warm, light meals: khichdi, steamed veggies, moong dal - Avoid: dairy, wheat, sugar, cold foods - Include: turmeric, ginger, cumin, coriander, garlic

Hi bg this is Dr Vinayak as considering your problem… No need to worry… But due infection as fluid in knee joint is removed so for that reason the range of movement will be reduced… You should just maintain the limit …

For heel pain - you just take leaves for calotropis plant…(Search in google) Take that leaves warm them and tie at heel region you will definitely notice changes…

For better results go with panchakarma procedure to get proper treatment

Focusing on right knee’s range of motion and heel pain requires a holistic Ayurvedic approach. From an Ayurvedic perspective, it seems there’s an imbalance in the Vata and possibly Pitta doshas. Enhancing your knee’s flexibility can be supported by targeted asana practice and lifestyle changes. Begin by applying warm sesame oil to the affected knee area before a gentle massage, this may help soothe stiffness and aid in daily flexibility exercises. Performing Sukshma Vyayama or subtle exercises will involve gently working your knee through its complete range, ensuring you do not feel a pain. Incorporating Mahanarayan taila can further benefit joint health and is traditionally used for such conditions.

As for heel pain, or Plantar Fasciitis as it’s often called, soaking your feet daily in a warm water basin with Epsom salts, combined with a few drops of essential oils like eucalyptus or lavender, could provide relief. After soaking, massage the soles with castor oil before bedtime. Transitioning to supportive footwear will minimize strain first thing in the mroning.

Detoxification—an effective Ayurvedic process called Panchakarma. To start with, consider a course of Shodhana (purification therapy), with procedures such as Virechana (purgation) or Basti (medicated enema) under the guidance of a professional. Incorporate a dosa-balancing diet like Kitchari for a week or two. Favor warm, cooked foods rich in spices like ginger and turmeric.

Lifestyle adjustments such as refraining from cold or damp climates, reducing dairy consumption, and maintaining regular sleep schedule are beneficial. Keeping stress levels in check with Pranayama sessions, like Bhramari or Anulom Vilom, is also recommended as they’re known to harmonize the body’s energy levels.

Though these suggestions can complement healing, maintaining regular consultations with healthcare professionals for ongoing assessments is crucial, especially given recent arthroscopy. If pain intensifies or symptoms persist, seek immediate medical attention.

To address heel pain and enhance knee mobility post-arthroscopy, focus on balancing your doshas and supporting joint health. For the heel pain, often caused by an imbalance in vata dosha, applying warm sesame oil to your feet before bed can be beneficial. Gently massage your heels to improve circulation and reduce stiffness. Soak your feet in warm water with Epsom salts for added relief once a week.

For your knee, practicing restorative yoga can increase flexibility and range of motion - avoid strain by using props like cushions. Ashwagandha and Shatavari, taken under guidance, can help with inflammation and improve joint strength. Daily application of warm Mahanarayan oil on the knee may ease discomfort and promote healing. Practice gentle knee exercises to regain flexibility but listen to your body and avoid overexertion.

Diet plays a crucial role in detoxifying your body and reducing inflammation. Consume fresh, healthy, warm meals favoring anti-inflammatory foods like turmeric, ginger, and green leafy vegetables. Avoid processed and excessively pitta-aggravating food items like spicy or fried foods.

Kapha-type people should minimize dairy and sugar. Hydrate with warm water throughout the day to facilitate detoxification. Herbal teas containing coriander, cumin, and fennel can help maintain digestive health and detoxify your system.

Remember, persistent or severe symptoms should not be ignored and seeking immediate medical consultation is important to rule out complications. These Ayurvedic approaches can complement your current treatments aiming for gentle, ongoing improvement in symptoms and overall health.