Knee pain when climbing stairs and squats - #25445

Daily Routine shall help 🌞 Morning Warm water + calcium-magnesium supplement and Knee massage + gentle stretches 🍽️ Breakfast Vitamin D3, B12 supplements Midday Warm sesame/ragi-based meal and Light walk Evening Knee strengthening (10 mins) Night Warm milk with turmeric + pinch of nutmeg.

Hello sunita, ACCORDING TO AYURVEDA, this condition occurs due to -vata aggravation-too much dryness and coldness in the body - low digestion power(agni) leading to toxin (ama) formation -weak joints and bones - asthi dhatu kshaya - lifestyle habits that dry out the body and increase wear and tear INTERNAL MEDICATIONS 1) YOGARAJ GUGGULU= 2 tabs twice daily after food with lukewarm water = anti-inflammatory, vata balancing 2) MAHARASNADI KASHAYA= 15 ml with warm water twice daily before meals =joint pain and stiffness 3) SHALLAKI= 1 tab 500 g twice daily after meals with lukewarm water = natural painkiller slows cartilage loss 4) ASHWAGANDHA CHURNA= 1 tsp with warm milk at bedtime =strengthens bones, muscle relaxant 5) GUDUCHI CAPSULES = 2 cap daily in morning = immunomodulatory, detoxifier 6) PUNARNAVA MANDUR= 1 tab twice daily after meals = reduces swelling improves circulation EXTERNAL TREATMENT 1) OIL MASSAGE= MAHANARAYAN TAILA -warm oil application with gentle massage daily -promotes circulation and reduces stiffness 2) STEAM THERAPY -after massage give steam for better absorption -reduces inflammation, opens channels PACHAKARMA ADVISED -BASTI THERAPY= most effective vat treatment, lubricates joints internally -JANU BASTI= warm medicated oil is retained over nee joint DIET -warm, cooked food only-never eat cold or raw food -Ghee- 1 tsp / day(natural joint lubricant) - soups- bone broth, vegetables or moong dal soup with ginger - green vegetables= steamed or lightly sauteed -grains= wheat, rice, barley, millets- warm and soft - Milk- warm cows milk with turmeric or ashwagandha -spices= turmeric, ginger, garlic, cumin, ajwain= helps digestion and inflammation -Fruits= ripe bananas, papaya, apples-stewed, figs AVOID THESE STRICTLY -cold items= refrigerated food, cold water, ice cream -dry foods= popcorn, dry toast, chips, crackers -sour curd and yogurt= especially at night(it increases inflammation) -too much salt or sugar - nightshade vegetables in excess= like brinjal, tomato, potatoes -alcohol and smoking-they dry joints and worsen degenration -fermented food- pickles, vinegar LIFESTYLE- DAILY HABITS -gentle walking or yoga every day- keep moving but avoid strain -use knee cap for support if walking is painful -take warm water sips throughout the day-helps vata and digestion -keep body warm-avoid exposure to cold air or water -practice slow deep breathing or meditation-reduces pain sensitivity -sleep early-helps tissue repair AVOID -sitting in the same position for too long -high-impact exercises= like jumping, running, stairs - sleeping late at night -daytime naps= especially after heavy meals - sudden jerky movements -stress=it increases pain perception and vata imbalance HOME REMEDIES -turmeric milk= 1 cup at bedtime -fenugreek seeds soaked overnight= eat in the morning -garlic in ghee= chew 1-2 cloves cooked in ghee = good for joints -castor oil= 1 tsp before bed once a week as mild detox YOGA ASANA -tadasana -vrikshasana -setu bandhasana -supta padangusthasana -ananda balasana -marjariasana SIMPLE STRENGTHENING EXERCISES -quad sets=10-15 reps -heel slides=10 reps each side - seated leg raises= 5-10 reps - ankle rotations -wall support squats You can definitely experience relief from pain, better mobility DO FOLLOW HOPE THIS MIGHT BE HELPFUL THANK YOU DR. MAITRI ACHARYA