My age is 23 I have pain in my right arm and hand from last 1month after I quit gym. What should I do?

Hello,

When you leave gym routine there is a chance your muscles experience a little bit of discomfort as they are used to the routine of exercise, if there a specific reason why you stopped or quit gym? anyhow while you are experiencing pain you can try cold compress on your right arm, so ice pack can help you get some relief from pain. 

I would suggest that you also circulate your hand and let it move or be in motion so that you can allow the blood to circulate and the muscles to expand and contract. 

Also try not to get overconscious about pain as with time you will feel better if you do the above. 

Regards 

Hlw 

Pain after gym is common but as you say it's since last 1 month so it may indicate any muscle injury so at home you can overcome this pain via some natural tips like 

• Use ice packs on affected area it provides instant relief 
• Massage your arm 
• Take proteinous diet for quike recovery of muscles 
• Keep your body hydrated 
• Do simple warm up exercises not heavy weight lifting 

Thanks 

Namaste 

Always remember when there is pain... rest is the fastest cure. 

Other things you can do to assist the healing is

1 hot and cold fomentation 

2 apply sesame oil and expose the paining part to the sun.

3 Consume mostly fresh locally grown seasonal fruits and vegetables.

4 Eat only when hungry and never over eat.

Be happy be healthy always 

Swati Dhariwal

Nature Cure Practitioner 

नमस्ते,

जिम में दाहिने हाथ का अधिक प्रयोग करने की वजह से आपके हाथ की मांसपेशियों में खिंचाव हो गया होगा, उस समय अधिक परिश्रम करने की वजह से मांसपेशियों की क्षमता बढ़ जाती है ,अधिक मात्रा में मांसपेशियों में अम्ल बनने लगता है ,आपने जब से जिम जाना बंद कर दिया है तो मांसपेशियां अब कम सक्रिय हैं लेकिन परिश्रम ना करने की वजह से मांस पेशियों में जो अम्लीय  पदार्थ  है वह बाहर नहीं निकल पा रहा है जिसकी वजह से दर्द होना स्वाभाविक है -

आपको निम्नलिखित प्राकृतिक उपचार लेना चाहिए- 

• सरसों के तेल से हाथों की मालिश !
• एक कपड़े में बालू, सेंधा नमक व सरसों लेकर पोटली बना लें ,तवे पर सरसों का तेल डालकर गरमागरम पोटली से हाथ की सिकाई करें 10 मिनट तक !
• हाथ का ठंडा - गर्म स्नान !
• हाथ का स्थानिक वाष्प स्नान !                             

Namaste,

This is because of muscle soreness, which happens to anyone.

However your body was not earlier subject to mechanical work outs and hence you would feel heavy, uneasy, fatigued, pains - especially at joints.

What you should do is to take lot of fruits, vegetable soup and its curry and keep eating small portions of food for next couple of days, but do continue your exercises. 

Bathing in hot water also helps. Also increase your sleep sessions by one more hour.

Apply some hot seasame oil and massage over painful area and keep hot pack or ice pack to get relief from pain.

Thanks.

Holistically the symptoms you have are the signs of disturbance of your BP and others cause may be over stretching in gym.

Ask someone to have soft coconut oil massage preferably immediately after a bath or you may apply oil after bath yourself so that muscle is relaxed over the cervical area as the veins and nerve from this area leads to the supply of arms..
Have a soft and healthy diet for input ratification. As is the input so is the outer space. We start within not from out. Gut is the root of all devils which we face in our life in the name of diseases.
Long term hot then cold Neck Bath will bring flexibility.
Also, be careful about your heart functioning. If you are able to smooth your chest you can be smooth cervical also. As is the front so is the cervical area- Polar theory. So have long term breathing exercises preferably Anoolom-Vilom pranayam (inhaling and exhaling) for 50 counts. Inhale from right and exhale from left to calm down the overstrain in chest muscle and heart balancing.
For me pain can be controlled by regress massage over the last pore of little finger so rub it surrounding nails and if you are able to find a pain point over their you will feel immediate relax in right arm and in pain also.
Be relaxed and meditate on peace to calm at thought and heart level. Remove the fear and remember BP is

Take care for gas and BP which are main root causes for your troubles.
Prof Dr Srikrishan Sharma

Hallo, your pain the Rt. Arm might be due to strain in the Neck when you exercised in gym. Just press the points in the base of the skull or head, if you find any tender points then apply any Ayurvedic medicated oil gently rub, daily twice for a week.
Dont use pillow while lying on the bed while sleeping, which may further deteriorate your problem. 
Avoid all forward bending in the neck, while watching TV, mobile, Reading. That's why you need to avoid pillow. 
If you need any further information write to me. 
Dr. Shashidhar Hadanadka. BNYS. Hasanadka Wellness Centre. 

First of all please do eloborate on the pain whether is a sudden onset or gradual onset. Did it start on lifting weights or not? When does the pain increase or decrease or get relieved? Also let us know if it a dull aching pain or sharp pain. Few of the answers to above question will help us to diagnose the problem exactly...

Keeping in mind as a general muscle pain which is supposed tohave started with improper warming up exercises and over use of muscles must be one of the reasons.It is very much mandatory to take a help of well trained gym instructor in such cases. This is also equally dangerous like self medications which could cause some severe damage to your muscles,bone or nerves even.

Some steps to manage are in ths particular condition:

1. A sportsmassage/ deep tissue/ swedish therapeutic massage could be helpful if taken under a well trained masseur. A steam bath post massage could be an added advantage to the treatment.
2. A hot water bath that is tolerably hot could also be helpful.
3. A full immersion bath in naturopathy with hot water could be helpful and care to be taken under the supervision of a registered naturopath is very much mandatory.
4. A thai massage with a trained thai masseur could be helpful if the masseur is well trained and experienced.

The above remedies are provided keeping in mind that the pain is of mild in nature and of muscle origin

नमस्ते

तंत्रिकाओं में खिंचाव या माँसपेशियों में खिंचाव इस दर्द का कारण हो सकता है। शरीर में प्रदाह (inflammation) भी दर्द का कारण हो सकता है।शरीर में अम्ल (acid) अधिक हो तो स्वास्थ में कमी आती है।

क्षार (alkaline) युक्त भोजन लें।

आकाश, वायु, अग्नि, जल, पृथ्वी ये पाँच तत्व आपके शरीर में रोज़ खुराक की तरह जाना चाहिए।

पृथ्वी और शरीर का बनावट एक जैसा 70% पानी से भरा हुआ। पानी जो कि फल, सब्ज़ी से मिलता है।

1 आकाश तत्व- एक खाने से दूसरे खाने के बीच में विराम दें। रोज़ाना 15 घंटे का उपवास करें जैसे रात का भोजन 7 बजे तक कर लिया और सुबह का नाश्ता 9 बजे लें।

2 वायु तत्व- लंबा गहरा स्वाँस अंदर भरें और रुकें फिर पूरे तरीक़े से स्वाँस को ख़ाली करें रुकें फिर स्वाँस अंदर भरें ये एक चक्र हुआ। ऐसे 10 चक्र एक टाइम पर करना है। ये दिन में चार बार करें।I

खुली हवा में बैठें या टहलें।

3 अग्नि तत्व- सूरर्य उदय के एक घंटे बाद या सूर्य अस्त के एक घंटे पहले का धूप शरीर को ज़रूर लगाएँ। सर और आँख को किसी सूती कपड़े से ढक कर। जब भी लेंटे अपना दायाँ भाग ऊपर करके लेटें ताकि आपकी सूर्य नाड़ी सक्रिय रहे।

4 जल तत्व- खाना खाने से एक घंटे पहले नाभि के ऊपर गीला सूती कपड़ा लपेट कर रखें और खाना के 2 घंटे बाद भी ऐसा करना है।

नीम के पत्ते और खीरे का पेस्ट अपने दर्द वाले स्थान पर रखें। 20मिनट तक रख कर साफ़ कर लें।

दिन में दो बार तिल के तेल से घड़ी की सीधी दिशा (clockwise) में और घड़ी की उलटी दिशा (anti clockwise)में मालिश करें। नरम हाथों से बिल्कुल भी प्रेशर नहीं दें।

आइए प्राकृतिक जीवन शैली में हम 5 प्रकार के आहार से अवगत हों।टे बाद तरल पदार्थ (liquid) ले सकते हैं।

दर्द वाले भाग पर गीली मिट्टी लगाएँ या खीरा + धनिया + तिल पीस कर पेस्ट भी लगा सकते हैं। 20 मिनट के लिए और फिर साफ़ कर लें। इससे दर्द में तुरन्त आराम मिलेगा।

मेरुदंड स्नान के लिए अगर टब ना हो तो एक मोटा तौलिया गीला कर लें बिना निचोरे उसको बिछा लें और अपने मेरुदंड को उस स्थान पर रखें।

5. पृथ्वी तत्व - कच्चे सब्ज़ी का जूस आपका मुख्य भोजन है। अगले सुबह ख़ाली पेट इनमे से कोई भी हरा जूस लें।पेठे (ashguard ) का जूस लें और  नारियल पानी भी ले सकते हैं। बेल का पत्ता 8 से 10 पीस कर 100ml पानी में मिला कर छान कर पीएँ। खीरा 1/2 भाग + धनिया पत्ती (10 ग्राम) पीस लें, 100 ml पानी में मिला कर पीएँ। दुब घास 25 ग्राम पीस कर छान कर 100 ml पानी में मिला कर पीएँ।

ये जूस सुबह नाश्ते से एक घंटे पहले लें। नाश्ते में फल लें। दोपहर के खाने से एक घंटा पहले हरा जूस लें। खाने में सलाद नमक सेंधा ही प्रयोग करें। नमक की पके हुए खाने में भी बहुत कम लें। सब्ज़ी पकने बाद उसमें नमक डालें। नमक पका कर या अधिक खाने से शरीर में (fluid)  की कमी हो जाती।

सलाद दोपहर 1बजे बिना नमक के खाएँ तो अच्छा होगा क्योंकि नमक सलाद के गुणों को कम कर देता है। सलाद में हरे पत्तेदार सब्ज़ी को डालें और नारियल पीस कर मिलाएँ। कच्चा पपीता 50 ग्राम कद्दूकस करके डालें। कभी सीताफल ( yellow pumpkin)50 ग्राम ऐसे ही डालें। कभी सफ़ेद पेठा (ashgurad) 30 ग्राम कद्दूकस करके डालें। ऐसे ही ज़ूकीनी 50 ग्राम डालें।कद्दूकस करके डालें।कभी काजू बादाम अखरोट मूँगफली भिगोए हुए पीस कर मिलाएँ। लाल, हरा, पीला शिमला मिर्च 1/4 हिस्सा हर एक का मिलाएँ। शाम 5 बजे नारियल पानी लें।

रात के खाने में इस अनुपात से खाना खाएँ 2 कटोरी सब्ज़ी के साथ 1कटोरी चावल या 1रोटी लें। रात 8 बजे के बाद कुछ ना खाएँ, 12 घंटे का (gap) अंतराल रखें। 8बजे रात से 8 बजे सुबह तक कुछ नहीं खाना है।

एक नियम हमेशा याद रखें ठोस(solid) खाने को चबा कर तरल (liquid) बना कर खाएँ। तरल  को मुँह में घूँट घूँट पीएँ। खाना ज़मीन पर बैठ कर खाएँ। खाते वक़्त ना तो बात करें और ना ही TV और mobile को देखें।ठोस  भोजन के तुरंत बाद या बीच बीच में जूस या पानी ना लें। भोजन हो जाने के एक घंटे बाद तरल पदार्थ  ले सकते हैं।

जानवरों से उपलब्ध होने वाले भोजन वर्जित हैं।

तेल, मसाला, और गेहूँ से परहेज़ करेंगे तो अच्छा होगा। चीनी के जगह गुड़ लें।

हफ़्ते में एक दिन उपवास करें। शाम तक केवल पानी लें, प्यास लगे तो ही पीएँ। शाम 5 बजे नारियल पानी और रात 8 बजे सलाद लें।

धन्यवाद।

रूबी, 

प्राकृतिक जीवनशैली प्रशिक्षिका व मार्गदर्शिका (Nature Cure Guide & Educator)

Pain is due to pressure on some area. Focus is to reduce the pressure in that area. A heat application followed by a cold ensures blood circulation and helps alleviate the pain.

• Tie a hot wet cloth for few mins followed by cold and keep it on for few hrs. Ensure it’s cold and wet. Repeat till pain goes. 
• Follow a diet rich in fruits and juices . Fasting also helps the body to focus on healing and not digestion which occupies 85% of body’s resources. 
• Avoid animal products such as dairy meat eggs fish
• Avoid sugar and all store bought junk 
• Expose pain area to the sun if possible or wear thin clothes and expose.
• Mentally be rested and calm. Don’t overanalyse your issue. Practice a whole food plant based lifestyle for a healthy life - body mind and spirit.

This must help

Be blessed 

Smitha Hemadri ( Educator of natural healing practices)