Hi sir, how to handle shin pain? Without taking break from running

Ans: Hi Harisankar,
To get rid of knee pain you can work on improving the strength of the quadriceps and hamstring muscles primarily. Also it’s best to diagnose the cause of the pain before you start with any exercise

Ans: Hello Syed,
In front of the knee there is a knee cap called as patella. Usually pain just below the knee could be due to patellar tendonitis or any other cause called as patellofemoral pain syndrome.
It would be good if you can visit a good physiotherapist or a sports therapist who can do a detailed evaluation and treatment like either taping, Ultrasound, certain different kind of VMO activation exercises, ITB release maybe required for you.
For now you can start icing that area for 20 minutes twice a day.
Also do check your vitamin D3 and vitamin B12 levels if not checked recently.
All the best for a pain free knee!

Ans: Hi

Please get a knee scan to exactly understand the condition beneath and then visit a physio clinic for a customized exercise.

Ans: I'm sorry to hear about the pain from your calcaneal spur. Physiotherapy can effectively manage this condition through several approaches. Ultrasound therapy uses sound waves to reduce inflammation and promote healing in the affected area. Stretching exercises, particularly for the calf muscles, can alleviate tension and pressure on the heel. These can include calf stretches, where you stand facing a wall with one foot forward and the other back, keeping your back heel on the ground and leaning forward to stretch the calf, and towel stretches, where you sit with your leg extended, loop a towel around the ball of your foot, and gently pull the towel towards you to stretch the calf and heel. Strengthening exercises, such as heel raises and toe towel scrunches, help strengthen the muscles around the foot and ankle to provide better support and reduce strain on the heel. Manual therapy techniques, like massage, can reduce muscle tension and improve circulation. Applying ice packs to the affected area can help reduce inflammation and pain. Your physiotherapist might also recommend supportive footwear or orthotics to reduce strain on the heel and provide guidance on adjusting activities to minimize pain and prevent further injury. I recommend visiting a nearby physiotherapist for a personalized treatment plan tailored to your specific needs.

Ans: Hello Sumukh,
It is first important to understand the cause of the pain. It is coming from impingement or muscle triggers etc.
Please do consult a physiotherapist or orthopedic doctor to understand the diagnosis. Accordingly they will need to guide you towards the treatment.
All the best!