Journal
Notes on pain, movement and recovery
Plain-language explanations of what we see in the clinic every week, what actually helps, what doesn't, and how to keep progress going between sessions.
Knee3 min readKnee Pain When Sitting Cross-Legged: Why It Happens
Floor sitting is woven into Indian life, which makes losing it feel like losing something bigger. Here is why crossing your legs starts to hurt, and how to get the position back.
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Self Care3 min readIce Bath Benefits: What the Evidence Actually Shows
The cold plunge is the loudest recovery trend of the decade. The research says it does work, just not for everything, and at a price most influencers forget to mention.
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Rehabilitation3 min readPhysiotherapist vs Chiropractor: Which One Do You Need?
Both treat backs and necks, both have believers, and the internet will not settle it for you. Here are the real differences, and the one question that matters more than the title.
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Knee4 min readRunner's Knee: Why It Starts and How to Fix It
India is running like never before, and knees are paying the entry fee. Here is what that ache around the kneecap actually is, and the fix that survives your next training block.
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Self Care3 min readVitamin D Deficiency and Body Aches: The Link Worth Checking
One of the sunniest countries on earth has some of the lowest vitamin D levels ever measured. When aches are everywhere and nowhere, this is the blood test worth asking about.
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Sports Injury4 min readLower Back Pain After Deadlifts (and Knee Pain After Squats)
The gym boom has a bill, and the back and knees are paying it. How to read the two most common lifting pains, and the difference between soreness you train through and pain you do not.
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Posture & Ergonomics3 min readDo Posture Correctors Work? What to Do Instead
The strap pulls your shoulders back, so it must be working. Here is why the research disagrees, and what a few minutes of the right exercise does that no brace can.
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Rehabilitation4 min readKnee Replacement Recovery: A Week by Week Guide
The surgery takes ninety minutes. The result is decided over the next twelve weeks. A realistic timeline for knee replacement recovery, and the work each stage actually requires.
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Sports Injury4 min readBadminton Injuries: The Five We See Most and How to Avoid Them
Badminton is India's most played racquet sport, and its stop start lunging style has a very specific injury list. Here are the five we treat most, and what actually prevents them.
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Self Care3 min readDo Massage Guns Actually Work? A Physiotherapist's Honest Take
They are loud, satisfying and suddenly everywhere. Here is what the research actually supports, what is marketing, and the situations where you should not use one at all.
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Self Care4 min readThe Best Sleeping Position for Your Back, Neck, Hip and Shoulder
You spend a third of your life in one position. If pain is waking you or greeting you at dawn, the fix is usually two pillows placed correctly, not a new mattress.
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Neck5 min readCervical Spondylosis: What That Scan Report Actually Means
It is one of the most alarming phrases to find on a scan report, and one of the most ordinary findings in medicine. Most people your age have it and feel nothing.
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