Some regime you should follow
✔️Do’s:✔️ Eat freshly cooked food Eat only fruit vegetables. Limit dairy products (stop if possible)
🧘♀️Yoga🧘♀️ Virabhadrasana Trikonasana Vrukshasan Prasavkonasan Bhujangasan Balasan Shavana
🧘♀️Pranayam🧘♀️ Anulom Vilom Bhastrika Kapalbhati
❌Dont’s:❌ Sitting directly under a fan or right in front of the A.C Oily, spicy, processed food. Packed food products. Sour and fermented items. Bakery items. Fried food products. Potatoes
💊Medication💊
Tab. Ampachak Vati. 2 tabs twice a day before food. Tab. Sinhanad Guggul 2 tabs twice a day before food. Tab. Punarnavadi Guggul. 2 tabs twice a day before food. Cap. Arnopen 2 caps twice a day before food. Syp. Maharasnadi Kwath 3 tsp twice a day before food with warm water.
Tab. Shankhavati 2 tabs twice a day after food. Suck and eat like hajmola
Sunthi Siddh Castor Oil. 3 tsp at bed time with a cup of hot water.
Hello, Your recent left knee pain around the kneecap after fast running/jumping, along with upper back stiffness post-running, indicates patellofemoral strain, quadriceps–IT band tightness, and Vata aggravation in joints due to sudden high-impact activity. Because this pain started within the last 1–4 weeks and is mild, it is likely a soft tissue overload, not structural damage. Early correction and strengthening can completely reverse it.
Your treatment will focus on reducing inflammation, improving joint lubrication, balancing Vata, and strengthening muscles around the knee & upper back.
🔎 Recommended Investigations (Only if pain persists beyond 4–6 weeks or swelling increases) 1. X-ray – Knee (AP & Lateral view) – rule out patellar maltracking 2. Vitamin D3 & Calcium levels – deficiency can cause joint pain 3. ESR & CRP – to rule out mild inflammation 4. Thyroid Profile – hypothyroid sometimes increases musculoskeletal stiffness
💊 Internal Medicines Phase 1 – 15 days (Pain Relief + Vata Pacification) 1. Yogaraja Guggulu – 1 tablet twice daily after meals 2. Dashmool Kwath – 10 ml with 20 ml warm water twice daily 3. Lakshadi Guggulu – 1 tablet at bedtime (supports cartilage & bone) 4. Hingvashtaka Churna – ¼ tsp after meals to reduce Vata in gut (helps with stiffness too)
Phase 2 – 45 days (Strengthening + Joint Lubrication) 1. Shallaki (Boswellia) – 1 tablet twice daily after meals 2. Guduchi Ghana / Giloy Satva – 1 tablet twice daily (reduces micro-inflammation) 3. Maharasnadi Kwath – 10 ml with 20ml of warm water before food twice daily 4. Ksheerabala 101 capsules – 1 capsule at bedtime (excellent for Vata in joints & spine)
🌿 External & Supportive Therapies 1. Murivenna / Mahanarayan oil massage on knee & upper back – twice daily 2. Hot water fomentation after oiling for 10 minutes 3. Avoid cold packs unless there is fresh injury or swelling 4. Use knee support during running for 2–3 weeks 5. Avoid sitting cross-legged for long durations 6. Correct running posture – mid-foot strike, not heel-heavy
🥗 Diet & Lifestyle Recommendations ❌ Avoid 1. Running on hard surfaces (concrete) 2. Sudden speed sprints 3. Cold foods, chilled drinks (increase Vata in joints) 4. Long periods of sitting without stretching 5. High-impact jumping exercises for 2–3 weeks
✅ Include 1. Warm, fresh, Vata-balancing meals 2. 1 tsp cow ghee daily for joint lubrication 3. Turmeric + black pepper in food 4. Soaked almonds (5–7) every morning 5. Adequate hydration – dehydration increases muscle stiffness 6. Post-run cool down – 5 minutes walking + 5 minutes stretching
🧘🏻♂️ Yoga, Physiotherapy & Strengthening For Knee Support Quadriceps strengthening: * Straight Leg Raises – 3 sets × 10 reps * Wall sits – 20–30 seconds * Hamstring stretch – 20 seconds × 3 * IT band stretch – essential for kneecap pain * Clamshell exercise – strengthens hip stabilizers
For Upper Back Pain * Cat–Cow (Marjarasana) * Bhujangasana (gentle cobra stretch) * Shashankasana (Child’s pose) * Shoulder blade squeezes * Thoracic extension stretch using wall
Pranayama * Anulom Vilom – 10 minutes * Ujjayi pranayama – excellent for neck & upper back tension * Bhramari – 5 minutes in evening
🕉️ Follow-up & Duration * Pain will start reducing within 5–7 days * Strengthening effect becomes noticeable in 2–3 weeks * Full recovery from patellofemoral strain usually takes 6–8 weeks * Continue joint-strengthening herbs for 6–8 weeks
If pain increases or locking/swelling occurs, get an X-ray or ortho review
✨ With proper strengthening, Vata balance, and avoiding sudden strain, your knee and upper back pain will gradually resolve, and you can safely return to running with better comfort and endurance.
With kind regards, Dr. Sumi MS(Ayu)
Start on Mahayograja guggulu 1-0-1 Peedantaka vati 1-0-1 Dashamoola aristha 10 ml with equal amount of water twice daily after meals Mahanarayana taila to be done over Knees If pain persists even after taking above medication, then once get x-ray knee ap lateral view
For Knee Pain (Vata aggravation in joints)
✔ Oil massage
Mahanarayan taila
Dhanwantharam taila Warm the oil & massage gently around knee (not directly on kneecap) Then apply hot fomentation (hot water bag) for 10 minutes.
✔ Internal medicines
Yograj Guggulu – 1 tablet twice daily after food Dashmool Kwath – 20 ml twice daily These reduce inflammation and improve joint healing.
✔ If swelling present
Punarnava Mandur – 1 tablet twice daily (Only if swelling or heaviness around knee)
Also you can consult nearby panchakarma therapist Or physiotherapist
HELLO,
WHAT IS HAPPENING IN THE KNEES? You have mild pain around the knee cap after fast running and jumping This usually happens when -knee is overloaded suddenly speed running, jumping, hard ground -thigh muscles are tight or weak, causing strain around the patella -running form of footwear is not ideal -vata dosha gets aggravated due to speed, impact, dryness, overactivity
When vata increases, joints becomes dry, tight, painful In your case, -the knee cap area becomes irritated -the soft tissues around the knee gets stressed -there is no swelling->suggests mechanical strain, not injury
WHY IS THE UPPER BACK STIFF? Running with -shoulders slightly pulled up -leaning forward -shallow breathing -tension around neck/trapezium muscles …causes upper thoracic muscle tightness Ayurveda calls this Vyana and udana vata imbalance
You haven’t had previous injuries, so it’s likely overuse + stiffness + vata aggravation not a structural issue
TREATMENT GOALS -reduce vata aggravation in joints -lubricates the knee and upper back -relax tight muscles -strengthen supporting muscles hip, thigh, back -correct running biomechanics -improve circulation around the affected areas
EXTERNAL TREATMENT
1) OIL MASSAGE= DHANWANTARAM TAILA 101 =warm oil pacifies vata, reduces stiffness, nourish joints -apply warm oil on knees + upper back -massage 10-15 mins -daily or at least 4-5 times/week DURATION= 3-8 weeks
2) HEAT THERAPY =enhances oil absorption, reduces stiffness, improves circulation -hot towel or hot water bag -10-12 min over knee and back -after. oil massage
3) PAIN RELEIF PASTE -Dashmoola lepa= reduces inflamamtion -eranda moola lepa= improves circulation -maha mashadi lepa= joint/muscle tightness
DURATION= 15-20 min, wash off with warm water
INTERNALLY
1) YOGARAJ GUGGULU= 1 tab twice daily after meals for 8 weeks =works on vata in joints, reduces chronic stiffness, improves digestion of toxins
2) RASNADI KASHAYA= 15ml + equal water twice daily before meals for 6 weeks =excellent for vata in bones/joints, anti inflammatory, good for back stiffness
3) DASHMOOLARISHTA= 20 ml + equal water twice daily after meals for 4 weeks =for overexertion muscle pain, improves recovery, balance svata
4) ASHWAGANDHA CAPSULES= 500mg cap at night with milk for. 8weeks =improves muscle recovery
5) GUDUCHI CAPSUELS= 1 cap in morning for 8 weeks =reduces inflamamtion, strengthens body tissues
LIFESTYLE CHANGES -warm up before running -stretch after running -use cushioned running shoes -run on soft surfaces -hydrate well -sleep 7-8 hours -keep joints warm avoid cold exposure
AVOID -sprinting suddenly -running on cement/hard floor -running in cold weather without warm up -dry, cold foods -excesss stress
YOGA FOR KNEE SUPPORT -setu bandhasana -vajrasana -supta padangusthasana -supported squats
FOR UPPER BACK -bhujangasaa -marjariasana -goomukhasana -thread the needle pose -child’s pose with extended arms
AVOID INITIALLY -deep nee bends -fast surya namaskar -jumping movements
PRANAYAM -Anulom vilom= 10 min -bhramari= 5min -ujjayi= reduces upper back tension
DIET -warm, fresh, cooked foods -ghee 1-2 tsp/day-> lubricates joints -turmeric+ black pepper -ginger, garlic -soups, stews -rooot vegetables -warm milk with turmeric at night
LIMIT -cold water -salads, raw vegetabes -dry foods- popcorn, crackers -excess tea/coffee -sour, very spicy foods
HOME REMEDIES -tumeric + ginger milk = drink once at night-> reduces iflammation -castor oil = 1tsp at night once a week with milk-> helps with vata, stiffness and digestion -epsom salt hot bath= if available, soak leg/back in warm water + 2 tbsp epsom salt=relaxes muscles -dry ginger + jaggery tea= reduces stiffness and supports circulation
Your symptoms appear to be Vata-related mechanical strain, not a serious injury With proper rest, strengthening, and Ayurvedic care, recovery is usually quick 2-6 weeks -balance of oil massage, heat, strengthening diet and medications works best -Avoid pushing into pain,aloowing healing -ayurveda emphasizes rest + nourishment +gentle movement for recovery
DO FOLLOW
HOPE THIS MIGHT BE HELPFUL
THANK YOU
DR. MAITRI ACHARYA
Don’t worry take mahayoga Guggulu gold 1tab, lakshadi Guggulu 1tab bd, Gandha tail capsule 1tab bd, dashamoolarista 20ml bd enough
Internal Medicines- 1 Maharasnadi Kwath – 15 ml + 45 ml warm water morning empty stomach 2 Yogaraja Guggulu – 2 tab morning + 2 tab night after food 3 Tab Shallaki 600mg – 1 tab twice daily after food 4 Ashwagandha Lehyam – 10 gm night with warm milk
Oils for external application 1 Knee: warm Ksheerabala Taila 101 → massage + hot fomentation twice daily 2 Upper back: warm Dhanwantaram Taila → massage nightly
Diet (follow 100 %) Breakfast: 2 moong-dal chilla OR vegetable oats + green tea Lunch: 60 g brown rice OR 2 jowar rotis + moong dal + lauki/turai + 1 tsp ghee Evening: roasted makhana + jeera water Dinner before 7:30 PM: light khichdi OR vegetable soup + ghee Daily: 4 almonds + 2 dates + 1 banana morning
Avoid completely Curd, cold drinks, maida, deep-fried, excessive salt, tea/coffee after 4 PM
Lifestyle No running/jumping for 14–21 days Swimming OR cycling + quadriceps/hamstring stretches daily Ice knee 10 min after activity Sleep with pillow between knees 10 PM – 6 AM sleep strictly
Regards Dr Gursimran Jeet Singh MD Panchakarma
1.Tryodashang guggulu 2 tab twice daily with water after meals 2.Tab RG Forte 2 tab twice daily with water after meals 3.Rasna saptak kwath 20 ml with 20 ml water twice daily after meals 4.Mahanarayan taila-massage with warm oil twice daily followed by hot fomentation
- Exercise modification: - Reduce high-impact activities (fast running, jumping) until pain subsides. - Switch to low-impact cardio (cycling, swimming, brisk walking).
- Stretching & strengthening: - Gentle yoga poses like Setu Bandhasana (bridge pose), Bhujangasana (cobra pose), and quadriceps/hamstring stretches.
- Diet: - Favor warm, nourishing foods (soups, khichdi, ghee). - Include turmeric, ginger, and garlic for anti-inflammatory support. - Stay hydrated with warm water.
Start with Mahayograj guggul 1-0-1 after food with water Mahavatvidhvansh vati 1-0-1 after food with water Body massage with ashwagandha oil+ Nirgundi oil Avoid sour fermented foods.
Maharasnadi guggulu BD HADJOD CAPSULE BD DHANWANTARAM TAILAM - LOCAL APPLICATION
RX MAHANARAYAN OIL WARM OIL MASSAGE SHALLAKI TAB 1-0-1
AVOID COLD ITEMS AVOID HEAVY EXERCISE
Hello It’s really nice of you to share your problem with me and I appreciate it. I can really understand your frustration that the pain comes suddenly, especially when you are active and trying to keep fit.
Good thing however is: your situation is not serious, it is new and it can be easily reversed by a proper care.
You have definitely done what you are supposed to do by seeking advice at the early stage and with the treatment that will be done on time, you will be able to run again free of pain.
✅ AYURVEDIC UNDERSTANDING When you are running fast and jumping putting sudden pressure on the Janu Sandhi (knee joint) and the upper back muscles. This causes:
➡️ Vata aggravation in joints and muscles It brings about: Pain around the knee cap (patella region) Stiffness after activity Mild inflammation Upper back tightness
This is not a degeneration of the tissue, it is a strain-related Vata disorder, which the patient can recover from very well.
Your symptoms indicate that the ligaments and the tissues around them have been stretched but not torn. This is the reason why you can make a full recovery only by taking simple Ayurvedic steps.
✅ AYURVEDIC TREATMENT PLAN
👉 Knee Pain 1. Warm Oil Massage (Abhyanga)Use Maha Narayan Taila
Warm it a littleMassage the knee gently for 7–10 minutes This elevates the blood flow to the area, helps to reduce the feeling of stiffness, and provides nutrition to the ligaments.
2. Hot Fomentation (Svedana)
Post massage, place a hot towel or use steam for 5 minutes This is like taking the stiffness out of the joint and is, therefore, the quickest way to carry out a cold pack giving immediate relief
✅ INTERNAL MEDICATION
1. Yograj Guggulu – One tablet twice daily after meal Bring relief to Vata, give support to joint regeneration
2.Sahacharadi Kashayam – 10 ml + warm water twice daily Great support for knee strain and movement
Do not cross your legs, squat, and run fast for 10–14 days.
👉For Upper Back Pain & Stiffness
1. Warm oil massage with Mahanarayana Taila Relaxes tight muscles and supports spine health
2. Place a hot water bottle for 10 minutes Relieves muscle tiredness
3. Mild restorative stretches (avoid heavy yoga now): Cat-cow pose Shoulder circles Chest opening stretch
4. Dashmoolaristha – 20 ml twice daily Understands and facilitates the reduction of inflammation Removes upper-back tension
✅HOME REMEDIES
👉Haldi Doodh (Golden Milk) 1 cup warm milk ½ tsp turmeric 1 pinch black pepper Drink at night.
Benefits: Helps the reduction of inflammation, releases the muscles, and speeds up the healing process.
👉Warm Ginger Water
Boil 4–5 fresh ginger slices in water and sip 2–3 times daily. Benefits: Works on reducing Vata, helps blood flow, and takes away the pain.
👉Ajwain–Salt Hot Compress (Local Remedy) Prepare 2 tbsp ajwain + 1 tbsp rock salt mixture by roasting Put it in a cloth Place it on the knee and upper back for 5–7 minutes Benefits: Very good for stiff joints and muscle pain.
✅ DIET AND LIFESTYLE SUPPORT
In order to soothe Vata and help joint healing, here is a list of things that you should:
Consume more of: Warm soups (dal, vegetable) Ghee (½ tsp twice daily) Moong dal khichdi Almonds soaked overnight Cooked vegetables
❌Stay away from for 2 weeks: Cold water Sour curd Dry foods(chips, bread, packaged foods) Excessive tea/coffee Sudden intense workouts
Warm, soft, and nourishing foods help your body tissues heal faster.
✅ Exercise Modifications to Prevent Recurrence
Temporarily stop fast running Resume only after the pain is gone Wear cushioned running shoes Slow jogging instead of sprinting, at least at the beginning Do not forget to always stretch for 5 minutes after exercise
Incorporate knee strengthening exercises into your routine: –Straight leg raises –Wall sits (30 seconds) –Hamstring stretch
You will notice a great improvement.
✅ Healing Timeline- Realistic & Encouraging
3–5 days: the feeling of stiffness will be gone 7–10 days: the pain in the knee will be significantly reduced 2–3 weeks: you will be able to come back to normal walking and light running 4–6 weeks: complete recovery if you keep taking care of yourself
Your pain is new and slight, which is why your recovery will not take long.
Please do not worry—this is a situation very typical of people who are physically active and Ayurveda is very effective in such cases.
With the above plan, your knee and back will heal fully, and you will be able to run again with confidence.
If your pain worsens or in case you notice swelling, kindly let me know. I am here to assist you throughout your healing journey.
Warm regards, Dr. Snehal Vidhate
Knee pain after running and jumping often points to a possible imbalance or weakness, particularly around the knee cap, that requires attention. From an Ayurvedic perspective, this could be due to an imbalance in Vata dosha, which governs movement and might be aggravated by fast, repetitive activities.
First, consider incorporating a gentle warm-up and cool-down routine into your exercise sessions. Warming up gently increases circulation, prepping muscles, and joints for strain while cooling down helps reduce stiffness. These practices can prevent excessive Vata dosha aggravation.
For the knees, you can apply warm oil massage with sesame oil, known for its deep, nourishing qualities. Gently massaging the knee in a clockwise direction helps increase circulation, providing warmth and comfort to the area. Ensure the oil is warm and leave it on for about 20-30 minutes before washing it off.
When it comes to your upper back pain and stiffness, it would help to check your running posture. Ensure that you’re not leaning too far forward, which can place undue strain on the upper back. Strengthening postural muscles with specific yoga practices like Bhujangasana (Cobra pose) and Tadasana (Mountain pose) can be beneficial. Holding these poses for a few breaths can help improve posture and increase flexibility and strength in the upper back.
Introduce dietary changes that pacify Vata: Include warm, cooked foods with healthy fats, like ghee or olive oil, ginger, and root vegetables. These grounding foods might balance the Vata, calming down the symptoms.
Don’t forget hydration; to maintain joint health, consume around eight glasses of water daily, adjusting according to your activity level. Other rejuvenating practices include adequate rest and avoiding cold, raw foods that can further aggravate Vata.
If these adjustments don’t provide relief, it is essential to see a healthcare professional for an evaluation to rule out other causes for your symptoms. If pain persists, immediate medical consultation is advised to look into potential underlying issues.
Take trayodashanga guggulu 1 bd before food Tab bontone 1bd bf
