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

No Need to worry,

*Based on Ayurvedic principles, your symptoms of discomfort with full range of motion in the knee and sharp, morning heel pain are typically associated with an aggravated Vata dosha. The discomfort after arthroscopy and the heel pain (known as Vatakantaka) suggest imbalances related to the dry, cold, and mobile qualities of Vata, possibly with an accumulation of toxins (ama).

Below are Ayurvedic lifestyle recommendations and detoxification guidance.

AYURVEDIC APPROACH TO KNEE AND HEEL PAIN

DIETARY GUIDELINES TO PACIFY VATA *An anti-inflammatory and nourishing diet is crucial for strengthening the joints and calming Vata. *Choose cooked grains like oats, soups, stews, and root vegetables. *Add nourishing fats like ghee, sesame oil, and olive oil to your meals to help lubricate the joints. * Incorporate turmeric, ginger, and garlic, which are known for their anti-inflammatory properties. *Stay away from cold, dry, processed, and fried foods. Limit the intake of cold beverages and ice cream. *Drink plenty of warm water throughout the day or herbal teas with ginger or cumin to aid digestion and flush out toxins.

DETOXIFICATION (PANCHAKARMA) *A full Ayurvedic detox, or Panchakarma, can help eliminate the ama (toxins) that contribute to joint pain and stiffness.

Start taking these medications too, 1.Tab. Shallaki 1-0-1 2.Mahayograj guggulu 2-0-2 for chewing. 3.Giloyghanvati 1-1-1

Follow up after 1 month.

Take care😊

Kind Regards, Dr.Isha Ashok Bhardwaj

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

​Understanding Your Symptoms from an Ayurvedic Perspective

​Knee discomfort and limited range of motion: In Ayurveda, joint issues like yours are often associated with imbalances in Vata dosha, which governs movement. An excess of Vata can lead to dryness, stiffness, and pain in the joints. The previous infection might have also created an imbalance, potentially involving Ama (toxins).

​Heel pain (especially in the morning): This is often a sign of Vata aggravation. The stiffness and pain upon waking are classic symptoms of Vata accumulating overnight. The heel pain could be related to the knee issue, as the body compensates for the knee discomfort, putting extra strain on the heel and foot. It might also be a sign of Ama accumulation. ​General Ayurvedic Lifestyle Recommendations ​1. Diet (Ahara) ​Focus on warm, cooked, and easy-to-digest foods: Soups, stews, kitchari (rice and mung bean porridge), and steamed vegetables are excellent. ​Include healthy fats: Ghee (clarified butter) is highly valued in Ayurveda for its lubricating properties. Sesame oil is also beneficial. ​Avoid Vata-aggravating foods: Minimize cold, dry, and raw foods like salads, crackers, and popcorn. Avoid refined sugar and processed foods. ​Spices: Use warming spices like ginger, turmeric, and black pepper. Turmeric is particularly known for its anti-inflammatory properties. ​2. Daily Routine (Dinacharya) ​Morning Routine: ​Wake up early: Ideally before sunrise, to align with natural rhythms. ​Oil pulling (Gandusha): Swishing sesame oil in the mouth for 10-15 minutes can help with oral hygiene and detox. ​Self-massage (Abhyanga): Massaging your entire body with warm sesame oil before a shower. Pay extra attention to your knees and feet. This practice helps to lubricate the joints, calm the nervous system, and improve circulation. ​Exercise: ​Gentle Movement: Avoid high-impact exercises that strain your knees. ​Yoga: Gentle poses and stretches are beneficial for improving flexibility and joint health. The fact that you can’t do Vajrasana suggests that you need to work on improving the flexibility around the knees and ankles. ​Sleep: ​Establish a consistent sleep schedule: Go to bed and wake up at the same time each day, even on weekends. ​Aim for 7-8 hours of quality sleep: Sleep is a powerful restorative and detoxifying process. ​ ​ Symptoms ​For the Knees: ​Herbal Oils: Consider massaging your knees with specific oils recommended by a practitioner, such as Mahanarayana Thailam or Ksheerabala Thailam. ​Heat Therapy: Applying a hot water bottle or a warm herbal pack to the knee can provide comfort and improve circulation. ​For the Heel Pain: ​Foot Massage: Gently massage your feet and heels with warm sesame oil before bed. ​Stretching: Gentle calf and foot stretches can help reduce stiffness

Treatment

1.

1) Tab. Kaishora Guggulu-2 tab. After food with warm water 2 times

2) Tab. Guggulu tiktaka kashaya-2 tab. After food with warm water 2 times

3.Ashwagandha-2gm Pippalimoola -1gm Chopachini-1gm Sameerapannaga rasa-60mg - after food with water 2 times a day

4.Pinda taila abhyanga 2 times

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