Tips to Improve Your Orthopedic Health

Health has been the key focus for people of all ages. And as we grow older, the orthopedic issues also start taking control of our actions. These orthopedic health issues restrict our ability to move and be active and affect our very existence. Orthopedic health comprises of strong bones and joints so that physical incapacity and disability in movement is prevented.

The following orthopedic tips will help you adopt better lifestyles and adhere to appropriate diet so as to make your orthopedic health stronger.

Pay Attention to your Diet: You are what you eat. A healthy food regimen should focus on supplying the necessary nutrients for the bones and joints as you grow older. This diet should be balanced so that each meal provides the nutritional value as per the requirement. From the perspective of orthopedic health, you should pay attention to having the following vitamins and minerals in your food.

Pay attention to your diet

  1. Calcium: Our bones are made up of calcium and hence calcium rich food which includes dairy and milk products should be taken sufficiently to ensure your skeletal of bones is strong and healthy. Beans, lentils, almonds, leafy green vegetables are also rich sources of Calcium.
  2. Vitamin D: Vitamin D acts as a catalyst in the absorption of Calcium which then adds to the strength of bones. Sunlight is yet another trusted sources of Vitamin D so ensure spending some time (at least minutes) in the morning sun for absorbing the Vitamin D.
  3. Dietary Supplements: In case your body is excessively deficient in these minerals and vitamins or you are not able to get sufficient quantity through diet, then you should consider having dietary supplement with expert’s advice. Even then, you should concentrate on the above two dietary sources and not just give it completely to the supplements.
  4. Vitamin K: Vitamin K is also important as it works with Vitamin D to help the body absorb Calcium. It is an important component in building and maintaining the bone mass.

Limit your Bad Habits: 

Limit your bad habits

Smoking, drinking, caffeine should be consumed in moderation. Smoking prevents the absorption of Calcium, whereas more than 1-2 drinks a day may inhibit the absorption of Vitamin D. Similarly Coffee may not be harmful to bones directly but excessive consumption of caffeine may interfere with calcium absorption. Certain medications like steroids etc. may also prove to be harmful when used for longer duration.

Be Physically Active:

Be physically active

Simple exercises like stretching, walking, swimming and biking are good for all. In case you are already facing pain in your joints, then you should avoid any exercises which put excess stress on the joints for example deep knee bends. Another great way of improving orthopedic health is to start with stretching and warm up before exercising. This maintains flexibility and improves performance reducing the chances of injuries like sprains and strains.

People who are more active are less prone to osteoporosis. Similarly, women are more prone to osteoporosis than men and above the age of 50. With respect to bone density, you may adopt the ‘use it or lose it’ formula.

Adjust your Home and Work Environments:

Adjust your Home and Work Environments

People tend to continue with their discomforting routines as long as the pain alarm is not continuous. However, good posture is greatly responsible for maintaining the bones and joints in alignment such that the muscles are able to function properly. This aids to reduce wearing of joints, imposes less stress on ligaments and helps in strengthening the spine thereby reducing backaches.

For those who work on computers, the setup should be ergonomic. Despite this, one should take breaks often and type softly. This will keep their body joints active and avoid conditions like carpal tunnel syndrome.

As we grow older, the space should be comfortable enough to move around. It might require installation of handrails in broad areas, or having flooring which helps better grip and so on.

Sleep Posture: 

Sleep Posture

Sleeping is directly related to the relaxation of body. The sleeping posture should be such that it helps in maintaining the natural curvature of the spine. This can be done by lying down on your back and keeping a pillow under your knees or lying on one side while keeping your knees slight bent as in fetal position. Lumbar roll may also be helpful if you have the habit of sleeping on your back.

The Footwear:

The footwear

Your feet are wrapped around in the shoes most of the time. Hence it is important to pay attention to how you place your feet and what footwear your wear. Shoes should be comfortable and should support the foot so as to avoid cramping, deforming and pain. Wearing excessive heels as part of fashion should not get in the way of your orthopedic health.

Enjoy life with preventive care of your Orthopedic Health!

Five Tips That Will Help You Improve Your Spinal Health

Improve Your Spinal Health

Improve Your Spinal Health

As per stats, there are many people who carry out the back pain every day. While living the pain daily life, it may prevent you from enjoying the social life and ability to achieve your daily tasks.

We will explain few simple tips and stretches which can help you to take care of your spine. These tips will surely help you to lower the chances of back pain later.

1. Stretching Exercise

Stretching Exercise

Getting out some time to focus on the flexible body and that can only be achieved by different stretch exercise. There are many kinds of stretches that can help you to keep your body flexible and healthy. You may follow these simple stretches step, to keep your spine healthy:

i. Stand with your feet hip distance apart and your knees slightly bent.

ii. Interlock your fingers behind your back (as per your comfort, no matter if your fingers don’t touch, you may still keep it practicing while holding them on to a dish towel.). Now, simply breathe-in and straighten your arms to expand your chest.

iii. Exhale and bend at your waist, letting your hands stretch towards your head. Hold for 10 seconds or 5 deep breaths.

2. Getting A Good Massage

Getting A Good Massage

Many of us don’t know the actual benefits of massage as it really helps to keep your spine healthy as well as general stress. Getting a good massage increases the endorphins (a natural painkiller of the body) in your bloodstream and resultant it cuts down your pain medications.

Massage also encourages the blood circulation that brings restorative nutrients to the affected area and speeds up the healing.

3. Stay Hydrated

Stay Hydrated

As per studies, dehydration may lead to many problems in the body including your joints and spine. Spinal discs are vulnerable due to dehydration and may begin to lose height. Hence spinal discs begin to shrink and you become predictable to painful spinal disc. Herniated Disc, also called a slipped or ruptured disc. A herniated disc occurs when your spinal disks lose some of their water content.

According to an Orthopaedic Surgeon, Herniated disks most common causes are, sometimes, using your back muscles instead of your leg and thigh muscles to lift large, heavy objects can lead to a herniated disk, as can twisting and turning while lifting objects. The most common signs and symptoms of herniated disks are arm or leg pain, numbness or tingling, and weakness.

4. Get a Healthy Sleep

Get a Healthy Sleep

Getting a healthy sleep is an integral part of your overall health. Your body & muscles need a good night’s sleep to repair the muscles and skin itself. As per Orthopaedic Surgeons, it is highly recommended to sleep on your side and on your stomach. Your spine feels high when you sleep on your stomach while sleeping on your side helping to avoid sleep apnea symptoms and diminishes upper airway collapse and gives you an improved night’s rest.

Using a good quality mattress and pillow also helps you to maintain the alignment of your neck.

5. Maintain Healthy Weight 

Maintain Healthy Weight

It is advised to maintain a healthy weight to living an active, healthy, and energetic life. People with overweight and obese have an increased risk for spinal pain, joint pain, and muscle strain.

Especially, people with overweight are most likely to experience lower back or spinal problem than people with healthy weight level. People with overweight around their belly pulls the pelvis forward, strains the low back and create the low back pain.

You can maintain your healthy weight by doing exercise and a healthy diet plan.

Common Exercises after Joint Replacement Surgery

Joint Replacement Surgery

Joint Replacement Surgery, also known as Replacement arthroplasty, requires an orthopedic surgery for treating arthritic or dysfunctional joint surface by replacing it with an orthopedic prosthesis. When a surgeon prescribes and schedules such Joint Replacement Surgery, physiotherapy and some exercises are usually prescribed as pre and post-surgery routine.

Exercise after joint replacement surgery

Why exercise after joint replacement surgery?

Until you understand the necessity and significance of the role exercises play in the recovery and success of the undergone arthroplasty, it is quite difficult to keep yourself pushing to do the exercises. Usually patients are made to walk from day one, initially very short distances, then performing light activities, and later walking outdoors and even climbing stairs. The increase in movement has to be gradual so as to make the new prosthesis get adjusted in the body.

Exercises play a significant role in strengthening the muscles and improving knee movement. When you feel uncomfortable while doing the exercise, don’t worry since there is some amount of discomfort when you start with it. However, on the other hand, these exercises are a definite help in speeding up the recovery and quickly diminish the postoperative pain.

Common Exercises recommended after Joint Replacement Surgery

It is quite probable for a patient to understand what exercises should be done at this stage. Below are some of the exercises which a patient can practice after undergoing a joint replacement surgery.

Exercises after Joint Replacement Surgery

  1. Ankle Pumps and Circles: Bend your ankles up, stretching your toes inwards (towards you) and then bend both ankles down pointing your toes outwards. For circles, rotate each foot clockwise and anticlockwise while keeping them facing the ceiling.
  2. Thigh Squeezes: Also known as Quadriceps sets, you start with tightening the muscles on the front of your thigh while pushing the back side of your knee into the bed (surface). Hold for a while and relax. 
  3. Buttock Squeezes or Gluteal Sets: Simply, tighten the muscles of your buttocks by squeezing the muscles together. Hold for a while and relax. 


  4. Heel Slides: Slowly bend your hip and knee by sliding your heel upwards towards your buttocks. Keep the heel surfaced on the bed while moving it. Now, slide your heel back down to the starting position. Repeat with the other leg. If you feel the friction in sliding the heel, you could place a plastic bag under your heel to make it slide easily. 
  5. Lying and Sitting Kicks: These kicks are also helpful in recovery and relief from pain.

In addition to exercising, walking is equally important in building your strength and endurance. You should know clearly about how much you should walk and how the amount of walk and exercise needs to be gradually increased so that you don’t overdo it. At any point, advice of orthopedic surgeon and physiotherapist is highly recommended since they know the details of the surgery and patients’ case history.

Maximum Outreach of Govts Initiatives through Vision of Dr. Hardeep Singh Santokh

knee replacement surgery

‘Don’t add years to life, add life to years’.

Many a time one feels left behind in life for the lack of physical immovability, being dependent, on others for the bodily movements. Don’t get ignored due to your lack of mobility. Think of bringing life to mainstream. Here is the solution. It’s never too late to start experiencing life again.

We understand that joints are the most important part of the body, the knees and the hips are central joints of the body which carry the body weight. They help us run, move, jump, dance, and squat. Without proper knee functioning one cannot think of being on one’s feet. Any impairment in one’s knees can hinder the movement. With the passage of time and the sluggish lifestyle the knees get worn and develop deformity. When initial treatment and traditional methods fail knee replacement is an ideal choice.

knee replacement surgery

Knees are the key to our aesthetic gait and carefree movements. Knee Joint treatment/ replacement are the best solution for those who are suffering from this problem.

Dr. Hardeep Singh at Santokh Hospital, sector 38, Chandigarh, helps you conquer your worst nightmare i.e. living off on others’ for your movements. Santokh Hospital was established in 1991 in sector 38, Chandigarh. We aim to provide state of the art advanced techniques and it is the best place for your knee joint surgeries.

We at Santokh Hospital help you attain this solution at an affordable price. One does not need to go through grueling process of taking rounds of the hospitals or the laboratories and to be a part of ICU. We provide highly modernized, quality procedures, bloodless surgery and an early discharge from hospital and an assurance that you start walking the very next day.

The luxury of a deluxe air conditioned room, dedicated surgeons and hospital staff, a hi-flex joint surgery with no hidden charges are the hallmarks of Santokh Hospital. The patients will be able to move easily with no extra physiotherapy sessions required to enhance the movement of the joint. Come out of your inhibitions and get yourself treated effectively by the efficient and highly dedicated team of doctors’ to experience the change in your lifestyle and augment free movement.

Dr. Hardeep Singh has been a key figure in the effective knee replacement joint treatments. He has vast experience in the field of Knee replacement surgeries. Santokh Hospital, the oldest private hospital in the Chandigarh region, has over 26 years of experience in delivering high standard of treatments to its patrons, ethical principles, effective management policies and advance techniques define this institute.

Overcome your apprehensions with a visit to Santokh Hospital, Sector 38, Chandigarh, and experience a homely and friendly environment.

DO Not Stop Living, Make a Move

Preparing For Surgery and Procedure of Knee Replacement

knee replacement

Knees play a very important role in a person’s mobility. And with aging, it is becoming increasingly overused with excessive wear and tear. The reason for posing such extreme challenges on the knees with aging is very strongly connected to body weight. Knees are typically known to bear one and a half times of your body weight and this accounts for huge pressure on knees with every step that you take.

Walking and other exercises are of great help in preventing the concerns and pains before it worsens to an irreparable extent. The noisy crackle at the knee joints is an indication that it needs some artificial lubrication and remedy ‘Total Knee Replacement’ (TKR).

According to the American Academy of Orthopedic Surgeons, the cases of TKR have risen up by three times in past two decades. But, when you feel the complaint, timely action makes a big impact.

knee replacement

Pre-Surgery Activities:

This involves a preoperative assessment and some testing to evaluate the suitability of the surgery for the particular case. There can be potential complications which get noticed during this act. The Pre-Admission Test (PAT) should be done one or two weeks before the surgery. PAT typically includes:

  • physical examination
  • detailed questionnaire
  • urine analysis and testing
  • complete blood count (to rule out chances of anemia)
  • coagulation testing (to determine whether your blood will clot normally)
  • baseline metabolic analysis of kidneys, liver, and electrolyte status
  • X-rays and MRI scan of the target knee

Depending on the age or health conditions, it is recommended to get an ECG (electrocardiogram) done to know that the heart is healthy for the treatment. Meeting with an anesthesiologist is also important to review family history. The pre-admission testing helps in bringing clarity about the patient’s history and increases the probability of successful treatment.

During this intermediate time, the doctor may even adjust your prescription including addition of new drugs like anticoagulants etc. Typically, your doctor will make you stop taking aspirin or other medications known as non-steroidal anti-inflammatory drugs (NSAIDs) one week prior to the procedure. This includes naproxen (Aleve) or ibuprofen (Motrin, Advil). Do clarify any doubts that you may have to avoid any last minute issues popping up.

The Exercises:

Exercises help in rehabilitation by strengthening the body muscles and enhancing the healing ability. This includes exercises for strengthening the upper body to be able to use the crutches after surgery as well as exercises to strengthen the muscles in the legs. Some of the common yet effective exercises include leg slides, heel slides, knee bends, lying kicks and ankle pumps.

Every medical treatment comes with its pros and cons. But the truth remains that there is no magic pill yet which can keep the pain away. But timely attention, weight management, exercise and lifestyle related changes, and a Knee Replacement Surgery on time as per doctor’s consultation can be a definite savior. So, get going with the right treatment for your knees on time before they begin to “crackle”.