---
title: "Sports Injury Rehabilitation for Fast Recovery & Pain Relief - mytribe"
description: "Struggling with a sports injury or post-surgical pain? Our expert physical therapy combines advanced exercise therapy and manual techniques for fast, effective sports injury rehabilitation. Get a personalized plan for complete recovery and lasting pain relief."
canonical: https://mytribe.in/ace_of_spine/sports-injury-post-surgical-rehabilitation
last_updated: 2025-09-16
---

# Sports Injury & Post-Surgical Rehabilitation in Delhi Ncr

By [Shruti Raj](https://mytribe.in/ace_of_spine) · I help you recover from sports injuries and surgeries with a custom rehab plan based on your real problem, not just where it hurts, using hands-on therapy, targeted exercises, and the right tools for your needs.

## Locations

Visit clinic in Najafgarh, Delhi; serving patients across Delhi NCR

### Visit at

- Visit clinic in Najafgarh, Delhi (serves patients from Dwarka, Uttam Nagar, Janakpuri, Kakrola, Vikas Puri, Nangli Metro Station)
- Available for patients across Delhi NCR (National Capital Region, National Capital Region)

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Initial Injury Assessment & Consultation

30-45 minute manual diagnosis analyzing posture, X-rays, and lifestyle to find the injury source.

Typically ₹700-1,000 per visit (estimate)

#### Clinical Analysis
*   Detailed history taking of injury mechanism and pain patterns.
*   Review and interpretation of existing X-rays or MRI films.
*   Lifestyle discussion to identify habits contributing to the issue.

#### Physical Examination
*   Range of Motion testing for the injured joint.
*   Special orthopedic clinical tests to rule out tears.
*   Gait and posture analysis to check muscle imbalances.

#### The Outcome
*   Verbal diagnosis of the root cause (not just symptoms).
*   Creation of a clear recovery roadmap.
*   Note: Strictly manual correction focus, no medicine prescriptions.

### Standard Manual Therapy & Rehab Session

45-60 minute active recovery session combining hands-on joint mobilization and guided strength drills.

Typically ₹750-1,100 per session (estimate)

#### Hands-on Therapy
*   Joint mobilization using glides and distractions to loosen stiffness.
*   Mulligan belt techniques for movement restrictions.
*   Soft tissue release massage for tight muscle groups.

#### Active Rehabilitation
*   Supervised performance of squats, lunges, or rotations.
*   Proprioception training using BOSU balls or balance boards.
*   Resistance work with color-coded TheraBands and weights.

#### Home Plan
*   Mandatory homework exercises assignment.
*   Note: Basic electrotherapy (TENS/Ultrasound) used only if strictly necessary for acute pain.

### Advanced Pain Relief (Needling & Cupping)

Intensive session for chronic knots using invasive modalities like Electric Dry Needling and Cupping therapy.

Typically ₹1,200-1,600 per session (estimate)

#### Invasive Modalities
*   Deep tissue Dry Needling for myofascial trigger points.
*   Electric stimulation attached to needles for muscle reset.
*   Dynamic or static Cupping therapy to improve blood flow.

#### Supporting Treatments
*   IASTM (instrument assisted soft tissue mobilization) scraping tools.
*   Manual spinal or joint manipulation (adjustments) if deemed safe.
*   Post-therapy icing or heat application for soreness management.
*   Immediate range of motion re-assessment.

## About Sports Injury & Post-Surgical Rehabilitation

### Why Rehab Matters

Surgery isn’t the finish line - it’s just the starting gun. I see too many people skipping rehab and landing up months later, struggling with simple tasks. *Kaun kehta hai ki surgery successful hai bina physiotherapy ke?* (Who says surgery is successful without physiotherapy?) Don’t let pain sneak up on you.

### How I Work

I dig deep to find the actual problem, not just where it hurts. *Kyunki zaroori nahi hai ki dard ka cause wahi ho jahan dard hai.* (The pain’s cause may not be where the pain is felt.) Sometimes, your shoulder pain’s real culprit is weak back muscles or bad posture. I’ll spend time figuring out your movement patterns and lifestyle, so nothing gets missed.

### Recovery Tools

Your plan won’t be cookie-cutter. I mix hands-on manual therapy for athletes, dry needling for pain relief, cupping, and advanced tech like ultrasound and TENS. But machines aren’t magic - exercise is the real medicine. You get a personalized exercise program, not generic YouTube stuff. I use BOSU balls, bands, agility ladders - whatever fits your needs.

### What I Treat

- ACL injury rehabilitation: from strength basics to sport-specific drills
- Post-fracture recovery plan: early mobilization and strength for full comeback
- Shoulder injuries: gym mishaps, post-op fixes, misdiagnosed pains

### My Promise

It’s not only about fixing a joint, it’s about getting your life back. *Unhe sirf bachana nahi, unki quality of life improve karna bhi utna hi important hai.* (It’s not just saving you, but improving your quality of life.) I’ll guide you, but *jo exercises batayi hain, woh aapko karni hain* (do the exercises I prescribe). Ready?

## Highlights

Browse through Shruti Raj's best work.

### [Featured](https://mytribe.in/ace_of_spine/sports-injury-post-surgical-rehabilitation/featured)

- [Video: This is the power of correct physiotherapy. This patient came to me barely able to walk due to severe disc protrusion and muscle spasms. After just five sessions of targeted manual therapy and a dedicated exercise plan, look at him now. This is what happens when you treat the root cause, not just the symptoms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb1ef793-8e66-4715-89ad-8b9736f17b87)
- [Video: It makes me angry when I see cases like this. A 24-year-old patient was not recommended physiotherapy after elbow surgery and came to me months later with severe restrictions and new shoulder pain. Zaroori nahi hai ki har doctor sahi advice de. Always get a second opinion, especially from a qualified physiotherapist.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9eaf19b1-c476-428a-8ea9-6cb4b8c61e5a)
- [Video: This is what ACL rehabilitation should look like. We progress from basic strength to dynamic, sport-specific drills using tools like agility ladders. My goal isn't just to fix your knee; it's to make you a stronger, more resilient athlete than you were before the injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42b5dad4-9f94-44c9-86cc-36e100ee6811)
- [Video: Manual therapy is the core of my treatment. Here, I am using a combination of techniques for shoulder pain, including supraspinatus release, inferior glides, and scapulothoracic mobilization. Machines have their place, but true healing comes from skilled, hands-on work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae9400d2-0038-430a-8530-5f39a7f2c77e)
- [Video: A frozen shoulder can be incredibly debilitating, but it doesn't have to be a long-term sentence. This video shows the dramatic improvement in a patient's range of motion in just one session. With the right mobilization and exercises, we can restore movement and eliminate pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b51b0a3-93f9-4ed0-af54-6fbc28f6d3a2)
- [Video: Many think a "slip disc" or a shifted spine needs aggressive chiropractic adjustments. Wrong. This patient had a 5mm disc extrusion, and we fixed it with dry needling, manual release, and a lot of corrective exercise. Sirf chitkane se kuch nahi hota hai; understanding the injury is what matters.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35699d6d-9966-43a7-ab3a-5460344f9ec6)
- [Video: Dry needling is a powerful tool for releasing deep muscle tension and trigger points that cause chronic back pain. It helps increase blood flow and reduce pain sensitization. When combined with the right exercises, the results can be life-changing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00217628-cdc7-484c-9352-b43be9da1ce5)
- [Video: Age is just a number. This 67-year-old patient came to me with a shoulder injury that stopped him from lifting even 1 kg. After five sessions, he was back in the gym lifting 5 kg dumbbells. His dedication is proof that it's never too late to get strong and live without pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43f15e46-d215-4f6b-a319-401e8b7e5fcd)

### [Patient Testimonials: Hear Their Stories](https://mytribe.in/ace_of_spine/sports-injury-post-surgical-rehabilitation/patient-testimonials-hear-their-stories)

- [Video: This patient, a diabetic, came to me with a severe frozen shoulder and could barely lift his arm. After 10 dedicated sessions of manual therapy and exercises, his range of motion is fully restored. His story is a testament to trusting the process and doing the work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25bff89d-cb68-4637-950a-1f03352b5acd)
- [Video: Ujjwal came to me with a weak left shoulder that was affecting his gym performance. After just a few sessions focusing on correcting the muscle imbalance, he was back to lifting his desired weights without any difference between his arms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fddf4932-7cbe-459b-a0b6-19e220a3572e)
- [Video: This patient flew in from Kolkata for just two sessions to treat his chronic neck and back pain from frequent travel. After cupping and manual adjustments, he felt significant relaxation and recovery. Even a short, intensive treatment can make a huge difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e0f1b4a-afda-4a2f-a792-5595d09b76fe)
- [Video: This patient came with severe shoulder pain that was diagnosed as a spinal issue. In his first session, he felt more than 30% relief after I addressed his neck and spine. He was amazed at the recovery, proving that the source of pain is not always where it hurts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6bf1d31c-8941-443f-8652-86810eced5e9)
- [Video: This patient was told to avoid weightlifting and most activities due to her back pain. After a few chiropractic adjustments and a proper exercise plan, she felt immense relief and was motivated to get stronger. The right advice makes all the difference.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85af2d0e-3aa4-4897-b68d-0f70a42c4441)
- [Video: This patient came in with non-specific neck pain and was treated in just one session with chiropractic adjustments and a home exercise plan. Sometimes, a simple reset and the right movements are all you need to resolve the issue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4c67edb6-11d5-4922-bf45-161704c5622d)
- [Video: After suffering from mid-back pain for a month and having trouble sleeping, this patient felt 70-80% better after just her first session. We used chiropractic adjustments to address the stiffness caused by her sedentary lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44785dcb-e5b0-49e0-bddf-2109a80082bb)
- [Video: An orthopedic surgeon recommended surgery for his 4.1mm disc prolapse, but this patient chose physiotherapy instead. After eight sessions spread over a month and a half, he is completely pain-free and back to his active life. Your body can heal without surgery if you give it the right support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43de372c-29cc-4335-865f-ddf676068dd4)

### [Back & Spine Care: Beyond Quick Fixes](https://mytribe.in/ace_of_spine/sports-injury-post-surgical-rehabilitation/back-spine-care-beyond-quick-fixes)

- [Video: This patient is a regular cyclist but never did specific exercises for his spine. He developed a severe disc issue (PIVD) that left him unable to walk or sit properly. This is a reminder that general fitness is not enough; you need targeted exercises for your spine's health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb1f4f69-c888-4ba6-a2de-252268e2022e)
- [Video: This patient came to me unable to walk after a gym injury. His spine was completely flat with a right-sided convexity. This is what happens when you go to the gym without a proper assessment. After treatment, he is walking much better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d99410b-6c10-421a-aa94-0c77ffc86f98)
- [Video: This patient suffered a severe cervical injury from lifting 50 kg during an incline bench press, causing a disc to compress his spinal cord. He couldn't even lie down straight. This is a serious warning to all gym-goers: get assessed before you lift heavy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bbac64ea-e54e-4341-bee1-02121aaabe2c)
- [Video: This 27-year-old patient was told by a doctor to stop almost all daily activities for her back pain, which is terrible advice. I explained the anatomy of the spine and started her on a proper treatment plan to strengthen her back, not weaken it with inactivity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b5e74a9f-fde4-4bf5-a228-d86e55496963)
- [Video: For an acute slip disc, you don't immediately start with extreme extension exercises like cobra pose. The first step is to build core strength with exercises like planks and side planks to stabilize the spine without putting it under excessive load.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/093936d9-5e17-468c-bb21-f0018f84d189)
- [Video: Hamstring tightness is a common contributor to back and knee pain. Here, I am demonstrating a progressive stretching technique to improve flexibility. We achieve the end range, relax slightly, and then push further to gradually increase the range of motion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d24cad1d-10f7-4c3c-8b95-dce5d462e4ea)
- [Video: To fix neck pain, you can't just work on the neck. The entire spine works as a single unit. I always train the mid-back, lower back, and core muscles to provide a stable foundation, which is essential for long-term neck pain relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/85eed62f-5725-464e-9d91-55698becd916)
- [Video: If you can't do a full squat, it's a sign of restricted hip mobility, which is a major risk factor for developing lower back pain. This patient had a slip disc 10 years ago and his limited hip movement is a result. We are working on restoring his mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6350329c-4637-4ad9-8e74-47512e3fb82b)
- [Video: This patient came to me saying "Mujhe koi khol do" because he felt so stiff from his lower back pain. After a chiropractic adjustment, he felt immediately opened up and relaxed. Sometimes, a targeted adjustment is the perfect start to treatment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ce073a5-a679-4550-9527-dce9073ab2cf)
- [Video: Here, I am performing thoracic and cervical spine chiropractic adjustments. These techniques are excellent for relieving stiffness and improving mobility, especially for people with desk jobs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/202b5c3c-4173-43dc-9460-f0049b8f7613)
- [Video: This patient came to me thinking he had sciatica after a dentist diagnosed him. His X-ray revealed kidney stones and other issues. This is a critical lesson: for musculoskeletal problems, always see a qualified physiotherapist or orthopedician, not just any doctor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a3e0588-03f8-4ad6-b53d-d641de305504)
- [Video: A 22-year-old patient developed a complete reversal of his lumbar spine curvature due to bad posture. This led to severe pain after he tried lifting heavy at the gym. Your posture matters, and you must get it assessed before starting a fitness journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ff08e35-4b03-4c28-b7b7-6ed11bbee72f)
- [Video: This video is a reminder for everyone with a sedentary lifestyle. This patient is performing basic mobility and strengthening exercises for his lower back pain. If you have a sitting job, it's high time to get up and start moving.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40f2ef01-cdd8-4472-940e-25e72eb624bc)
- [Video: Here are three of my go-to mobility exercises to maintain a healthy lower back and hips. I incorporate the 90-90 stretch, slumber press, and resisted hip extensions into my own routine to counteract the effects of sitting and manual therapy work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3818478e-6897-40ac-83d8-a368ee9c954b)

### [Shoulder Rehabilitation: From Pain to Performance](https://mytribe.in/ace_of_spine/sports-injury-post-surgical-rehabilitation/shoulder-rehabilitation-from-pain-to-performance)

- [Video: This patient's shoulder abduction (side lifting) was severely restricted, a classic sign of frozen shoulder. After aggressive mobilization and exercises, you can see the incredible improvement in his range of motion. Sometimes we have to be a bit harsh to get the best results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a524215-d62f-4de8-9cfd-30689f42a719)
- [Video: A proper shoulder assessment is key. This patient had pain during flexion and abduction. I performed a full assessment to find the root cause, which could be anything from AC joint degeneration to bursitis, before starting manual therapy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9e96a9fc-2449-4430-8a9c-da21fd88f360)
- [Video: The scapulothoracic joint plays a major role in shoulder health. Here, I am performing mobilizations on this pseudo-joint, followed by using a Mulligan belt to increase space in the glenohumeral joint for a patient with a gym-related shoulder injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91a36104-4966-45ce-9f20-263725592c89)
- [Video: For frozen shoulder patients, progressing to overhead exercises is a big milestone. Here, I am using a TheraBand on a ladder wall to assist the patient's movement upwards while also engaging her scapular retractors. We modify exercises to fit each patient's needs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2af892a9-082c-4363-b8f8-8ae02bef105d)
- [Video: Do you have pain in the front of your shoulder? The cause might be in the back. I explain the anatomy of the shoulder complex and why a physiotherapist works on the entire system, including the scapula and related joints, not just the area of pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/607f6d76-8c22-42b3-a763-a1cadd04b1e9)
- [Video: A prolonged sitting job can cause rounded shoulders, which leads to tight pec muscles and weak back muscles. This imbalance was the cause of this patient's shoulder pain. I am assessing his restricted internal and external rotation to confirm the diagnosis.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c61781f-3ea8-41bd-825d-e29f0a778b62)
- [Video: This patient came with shoulder pain from a gym workout. After assessment, I found tightness in his teres major and minor muscles. Here, I am performing manual release on his back, followed by cupping, to prepare him for corrective exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/442feb94-0a2f-4521-a0d1-05f848e15b5e)
- [Video: This is the strain-counterstrain technique, taught by my professor Dr. AMR Suresh. It is a gentle but highly effective manual therapy method for treating supraspinatus tendinitis and improving the shoulder's abduction range.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49ecbc9a-6410-45e6-a32d-4c41d59c2e0d)
- [Video: I don't use chiropractic adjustments for peripheral joints like the shoulder. Instead, I prefer mobilization techniques like these inferior glides. You can even hear a "pop" sound, which shows that mobilization is essentially a graded form of adjustment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d95dc173-9039-47fb-acfa-40df4b301a86)
- [Video: This patient's shoulder movement was stuck at 90 degrees. After an aggressive manual therapy session, his range improved significantly, though he felt tired. Post-treatment fatigue and soreness are normal as we wake up dormant muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c92284c6-c5d1-4bb3-bc12-81e682484c26)
- [Video: People say breakups hurt the most. I say, have you ever seen the pain of a frozen shoulder patient during mobilization? We share their pain, but the results are worth it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9382e5fd-fe84-4734-8e70-0924a7a811a3)
- [Video: Who says physiotherapy sessions can't be fun? Even a painful mobilization for shoulder pain can end in laughter. We try to make the recovery journey as positive as possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06c3307b-7e81-4825-9cbc-e61273350b29)

### [Knee, Ankle & Post-Fracture Recovery](https://mytribe.in/ace_of_spine/sports-injury-post-surgical-rehabilitation/knee-ankle-post-fracture-recovery)

- [Video: Patience and consistency are everything in rehab. This ACL patient was struggling with a single-leg sit-to-stand. With encouragement and consistent practice, look at the amazing progress he made in just four days. Ho jayega, ho jayega!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2e25c651-24cd-40c4-a2ed-4aff2d650628)
- [Video: This is the day one protocol for a comminuted talus fracture. We start with gentle mobilization of adjacent joints like the phalanges to manage swelling and begin activating muscles in the entire leg, like the quadriceps and glutes, to prepare for weight-bearing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33d68342-1a7a-4a43-b971-9ed32a196fa4)
- [Video: For a talus fracture, early weight-bearing is contraindicated due to the risk of avascular necrosis. Here, I explain the recovery protocol, which includes activating the glutes with bridging exercises to build support before we can safely start weight-bearing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8fedeb5-e89e-43ac-a1f2-d48e3f98f33f)
- [Video: In any ankle fracture rehab, we don't rush to weight-bearing. First, we must strengthen the large supporting muscles like the quadriceps and hamstrings. If these muscles are weak, the risk of re-injury is very high.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0fce43f1-fc74-4a87-8137-3d58e43460e3)
- [Video: Extension lag is a common issue after ACL surgery, causing a limp. I use posterior glide mobilizations and terminal knee extension exercises to help the patient regain full straightening of the leg, which is crucial for a normal walking pattern.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38f69585-8481-47c1-abae-2d4542d2011b)
- [Video: Post-fracture mobilization is one of my favorite parts of physiotherapy because the results are so rewarding. Here I am performing elbow mobilization for an olecranon fracture patient using a Mulligan belt. His range improved significantly in just five sessions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b897b00-f512-4334-980e-2c44b34c8cf3)
- [Video: This patient, an aspiring powerlifter, had an elbow fracture. Proper rehabilitation is critical to regain full joint mobility and muscle strength. I am using tactile cues by tapping the skin to improve neuromuscular feedback and muscle activation during his exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e117d41-6262-4e11-925c-3f5da3761c5b)
- [Video: This patient had a fracture of the first metacarpophalangeal joint. Since the stitches are still fresh, I am working on the adjacent wrist joint to manage post-fracture stiffness and pain without disturbing the healing area.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b28fc602-8e60-47f4-88e5-a140d2a0e746)
- [Video: This patient came to me on crutches after an ankle injury. We worked on strength, mobility, and balance, and then progressed to functional rehab, which for him meant getting back on his scooter for his livelihood. Physiotherapy is about getting your life back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/afed2575-d5b9-424a-9f08-5c849b97c3cb)
- [Video: This patient came to me six months after a tibia fracture with extreme knee pain because his doctor just gave him two basic exercises. After proper rehab, he is finally on the road to a real recovery. Don't let bad advice delay your healing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d905b96d-10dd-4ddb-87b1-e5e209ee9d8e)
- [Video: This 47-year-old patient had grade three osteoarthritis in both knees but felt no pain until two days ago because his muscles were so strong from years of wrestling and running. This is a powerful example of why strength training is your best defense against joint degeneration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/89ac8e28-b9f0-4a33-bb17-caefdddd4979)
- [Video: This patient had knee pain from weight shifting to his left side during squats. On day two, after hip mobilization and targeted exercises, his movement and pain improved significantly. Manual therapy and exercise work wonders together.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/68921ac8-58e9-41d2-87f4-d6d526825bfa)
- [Video: This patient's knee pain was caused by his weight shifting to the left during overhead squats, stressing his lateral meniscus. We used a combination of manual therapy, dry needling, and hip opening exercises to correct the imbalance, with great results on day one.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b8dcbff-3391-4a5a-92ec-e0bce03058bc)
- [Video: Are you tired of basic knee exercises from YouTube that don't work? At my clinic, we diagnose your problem and create an advanced exercise protocol. Here, I am guiding a patient through challenging drills because basic isometrics are often not enough.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d011da39-73b6-445e-989b-0dd3b37e0cb3)
- [Video: This is an advanced stability exercise for knee and heel pain patients. The patient stands on an unstable surface and places balls on cones, which challenges balance and activates the intrinsic muscles of the foot. This must be done under supervision.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d4c05966-fe81-47ed-b4c7-ee7fe9dd89b3)

### [Our Treatment Toolkit: Hands-On & High-Tech](https://mytribe.in/ace_of_spine/sports-injury-post-surgical-rehabilitation/our-treatment-toolkit-hands-on-high-tech)

- [Video: This is electric dry needling, an invasive procedure that targets deep myofascial trigger points to release tension, improve blood flow, and reduce pain. Here I am performing it on different patients for various conditions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10e94bba-5303-4248-a55b-e519f7c64be4)
- [Video: This is wet cupping, or Hijama. It is an invasive procedure, and contrary to popular myths, it is not about removing "ganda khoon" (bad blood). I always use sterile, single-use equipment and explain the real benefits and risks to my patients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c985f5c-a53c-4743-8230-022f8d714ff2)
- [Video: Cupping therapy is excellent for improving blood circulation and flexibility, thereby reducing muscle stiffness. Here, I am using dynamic cupping, moving the cups along the muscle, followed by static cupping on a patient's back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24e5ed16-0490-42ea-9b17-3168f5595472)
- [Video: Who says physiotherapy is boring? We always try to make it fun, even during a cupping session. A positive environment is part of the healing process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f5c1fed-9d11-4004-a337-24440de2f389)
- [Video: Kinesiology taping is not just a trend; it's an evidence-based technique to improve proprioception, reduce pain, and support functional movement. Here, I am applying it to a patient's knee to provide stability to the medial compartment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/13872e03-a811-4435-8d86-505b5c2dc481)
- [Video: This is electro-dry needling for tennis elbow. The electrical stimulation combined with the needle helps to release stubborn trigger points in the forearm extensor muscles, providing significant pain relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ff26746-6ee4-4687-bb63-9e7a5bb076f7)
- [Video: Here I am performing knee mobilization using a Mulligan belt. This technique helps create an anterior glide of the tibia, which can increase joint space and reduce pain in patients with osteoarthritis.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b8c75bc-f972-4f8d-8b6f-dcd8773d429d)
- [Video: Correct exercise instruction is the most important part of my job. I am demonstrating a proper squat, ensuring the patient understands alignment and force distribution. Wrong exercises learned from YouTube can do more harm than good.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16a9a0e4-73a1-486e-b18f-d8139a6ae796)
- [Video: Manual therapy is a cornerstone of my practice. It includes a wide range of hands-on techniques like joint mobilization and muscle kneading to treat musculoskeletal pain. It is far more than just a massage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/746b6d17-1a95-4669-a33f-c8a2d1e0dc7f)

### [Physio Gyaan: Debunking Myths & Sharing Knowledge](https://mytribe.in/ace_of_spine/sports-injury-post-surgical-rehabilitation/physio-gyaan-debunking-myths-sharing-knowledge)

- [Video: Let's bust some common physiotherapy myths. No, it's not just for athletes. No, you can't just follow YouTube exercises. And no, rest is not always the best solution. Real physiotherapy is a medical science customized to you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27d033eb-8f14-4db9-9e10-dfb363c716ce)
- [Video: This "doctor" advises five daily hot packs, ointments, and wearing belts for any pain. This is terrible advice. Belts cause muscle weakness, and this one-size-fits-all approach ignores the need for a proper diagnosis and exercise. Don't fall for such nonsense.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5d02ab8-7391-42a3-9d3d-8adc57797584)
- [Video: I get a headache seeing so-called experts on Instagram giving "quick fixes" for neck pain. They don't even specify which type of cervical issue it is. Please stop making a mockery of our profession with half-information.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a31ace2a-17f0-4479-8c51-5f5fc8294e63)
- [Video: I often see chiropractors on social media performing questionable "tailbone adjustments." There is no scientific evidence for this. Coccydynia (tailbone pain) requires a proper diagnosis of the pelvic and spinal mechanics, not just a finger poke.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f4fdd19-0f7f-41f8-a698-fc52e3c8e9d5)
- [Video: "Three exercises to cure your knee pain" is the kind of clickbait that angers me. Your knee pain could be from a ligament, meniscus, cartilage, or even your back. A generic exercise will not fix a specific problem. Get a proper assessment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2da7cb7a-27b5-4a83-9cae-f39faf9cd3f8)
- [Video: A viral video claimed morning walks on concrete roads will wear out your knees. This is wrong. Our body adapts to the forces placed upon it, a principle called Wolff's Law. Walking is good for you; just add some strength training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/086694d7-2030-44c9-b86b-bcfa194f129f)
- [Video: A patient told me he walks 10 km daily but his back and knee pain isn't going away. That's because walking is often overrated for treating pain. It doesn't target specific weak muscles. You need focused strength training, not just more steps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/532e800d-a3b3-4c67-8af7-d25030d3d813)
- [Video: Should you go to the gym if you have back pain? Yes! A person who exercises regularly will have a much better recovery prognosis than someone with a sedentary lifestyle, even with the same injury. Don't blame the gym; blame the lack of proper guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1dab4fa-7de2-4f8c-8474-6a5b787cb2c5)
- [Video: Are you scared to start exercising after seeing people have heart attacks at the gym? The problem isn't the exercise; it's jumping into high-intensity workouts from a sedentary lifestyle. Start slow with mobility and build up gradually.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c252dbee-88ec-44e9-8819-21ee6f28e5fb)
- [Video: This is why I charge a consultation fee. I spend time taking a detailed history, performing special tests, checking reports, and assessing movement to create a comprehensive treatment plan. This detailed paperwork is the foundation of good physiotherapy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/795e8fd6-b450-4121-b18e-2ad8fe8d5738)
- [Video: Why do I charge a consultation fee? Because physiotherapy is not just about using machines. It's about a 15-20 minute detailed assessment to diagnose your problem correctly. This is what you pay for: my expertise and a personalized plan.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a936043e-b274-4079-a930-bbd3a329837f)
- [Video: Red Flag #1: If your physio only uses machines like TENS, IFT, and hot packs without giving you a personalized exercise program, it's time to find a new one. Machines are passive; exercise is the real medicine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c74d77e0-fc60-4816-ae1f-3a1de06453fa)
- [Video: Red Flag #2: If your physio is only using a massage gun for "mobilization" instead of skilled hands-on techniques, they are not providing real manual therapy. Find someone who believes in the power of touch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02126fdb-fc53-48bf-9a17-c3f5d019a95d)
- [Video: Red Flag #3: If your physio's clinic lacks basic equipment like TheraBands, dumbbells, or a BOSU ball, they can't provide a proper rehabilitation program. Exercise is essential, and you need the right tools for it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe49c570-0cbf-4c4b-b936-725aa7c8bcd5)
- [Video: Spitting some facts. Manual therapy is not massage. Chiropractic adjustments are not for every condition. And physiotherapy is definitely not just for post-surgery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c32460b-fbcd-4e33-ad95-f06533db2af5)
- [Video: Before starting treatment, I often recommend these 6 common blood tests, including Vitamin D, B12, and CBC. Deficiencies can significantly impact recovery, muscle function, and pain levels, so it's important to have the full picture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0c5aa7d-dac6-450a-a15d-8f3c93e5d5f7)
- [Video: Are you doing your skipping exercise correctly? Many people make mistakes like not keeping their elbows stable or landing on their heels. Here's a quick guide on the right form to get the most benefit and avoid injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/806dbb22-3fb2-4190-840f-66871e49f667)
- [Video: The Malasana (garland pose) is an amazing daily exercise. It strengthens the lower body, improves flexibility, stretches the back, and tones the pelvic floor. Here are 10 reasons why you should incorporate it into your routine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/199d59ce-6079-410e-b9f3-283b85adf2d2)
- [Video: Did you know you have a second heart? It's your soleus muscle in your calf, and it helps pump blood back up from your legs. Here are some simple exercises like toe raises that you can do anywhere, even in the metro, to keep it healthy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cb7a6a38-57ff-4915-8c42-49661e7623bc)
- [Video: Are you doing the cobra pose (Bhujangasana) wrong? Many people push up with straight arms, which isn't the point. The goal is to create a curve in the lower back by lifting segment by segment. Here's how to do it correctly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/faa74905-9577-43a7-afe9-37a00c044cf3)
- [Video: Not all shoulder pain is frozen shoulder. I'm explaining to my junior, Aisha, how to differentiate it based on the capsular pattern of restriction and whether the patient can complete the range of motion passively. A correct diagnosis is everything.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/452eeeb4-5b2f-4bbb-867a-299632deee85)
- [Video: Someone asked why I started a gym-goer with acute disc prolapse on high-level core exercises like planks. It's because his 10 years of gym training meant his core was already strong. A physio's job is to assess the individual, not just follow a generic protocol.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dcfbab83-19c7-4db7-a381-6f45d5126c68)
- [Video: Can you perform dry needling on diabetic patients? Yes, but with caution. You must be aware of their sugar levels and the increased risk of impaired wound healing. I always ask for their fasting sugar level before proceeding.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e5a69286-3e9d-4e53-8fa6-e28a0d778fc3)
- [Video: Chiropractic adjustments are not for everyone. They are contraindicated in many conditions like severe osteoporosis, acute fractures, and active inflammatory disease. A proper diagnosis must be done first to rule out these red flags.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86cbb9f2-8d79-4092-91a4-e81d69db67dc)

### [Behind the Scenes at Ace of Spine](https://mytribe.in/ace_of_spine/sports-injury-post-surgical-rehabilitation/behind-the-scenes-at-ace-of-spine)

- [Video: Doctor bana patient! Even I am not immune to pain. I have a flat foot which led to knee hyperextension and now symptoms of chondromalacia patella. Here I am assessing my own posture and movement to understand the root cause.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c35fb013-2e88-4e82-8109-ee538f806fdc)
- [Video: I have to practice what I preach. Due to long hours of editing and manual therapy, I developed a muscle imbalance and mild scoliosis. Here are some of the scapular retraction exercises I've incorporated into my own fitness routine to fix it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/439c465c-8227-4658-a0f8-660ea0073ce6)
- [Video: This is for all the female physios out there. Our profession is physically demanding. We need to be strong to mobilize patients and perform manual therapy effectively. I believe we need to have more muscle strength than even our male colleagues.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/faab3931-1517-4437-9b88-a7e6ead4b9b1)
- [Video: A mini-vlog showing a day in my clinic. From assessing new patients and performing needling, to guiding exercises and celebrating patient recovery, every day is a new challenge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91e7ce01-f802-461a-9d89-ccc036dc7e92)
- [Video: Yes, I do online consultations! With patients from Mumbai, Bangalore, and all over the country, I use video calls to do a detailed 30-minute assessment and create a personalized exercise routine. Distance shouldn't be a barrier to getting the right advice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd34e60a-8ed0-41d2-90ae-a746a79f133e)
- [Video: I don't usually do home visits, but for a long-time patient, I made an exception. She thought her knee pain was back, but on assessment, I found the real culprit was her back. A 35-minute session of manual release and needling was enough to give her relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4b30dbd-27f5-45c6-bc11-4e2c946c4165)
- [Video: My reaction whenever there's a new, interesting case. I love the challenge of digging deep and solving complex musculoskeletal puzzles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a728ee14-013e-4515-9786-36a5440beb65)
- [Video: Why is it so difficult to explain exercises to patients? It can be exhausting, but it's also fun. Getting the movement right is the most important part of their recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eed149b8-0896-4db0-aa68-d318886ad281)
- [Video: A toast to all the patients who actually follow my instructions and do their exercises twice a day. Aise patients mujhe bahut pasand hain! Your dedication is what makes the treatment successful.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/95d2f548-7685-4db5-8eb7-4b60e98251b6)
- [Video: When a patient asks, "Ma'am, aap bina dawai ke kaise theek karoge?" My answer is simple: "Physiotherapy ki bahon mein." Exercise is the real medicine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8648aece-77d3-425f-b345-b224f65725f1)
- [Video: You shouldn't visit a physiotherapist only when you have pain. This 20-year-old patient had no pain in her daily life, but her squat revealed significant muscle imbalances and a pelvic shift. Regular check-ups can prevent major injuries down the line.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3bada6f8-c034-4f60-ad9f-0e574e679044)
- [Video: This 14-year-old boy has an abnormal gait and weak lower limbs from a sedentary lifestyle of prolonged sitting. Now he's struggling with sports. Parents, please pay as much attention to your child's physical fitness as you do to their education.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b44e99c-210d-49ef-be45-0fcc1869eb1a)
- [Video: My reaction when other doctors tell lower back pain patients to never bend forward. Meanwhile, I'm over here asking my patients to bend forward because restoring functional movement is the goal!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c6a6a13-1b56-4507-9c86-5ec7d3302e62)

### [Professional Highlights & Recognition](https://mytribe.in/ace_of_spine/sports-injury-post-surgical-rehabilitation/professional-highlights-recognition)

- ![I got awarded! It was an amazing week full of learning and connecting with fellow professionals. Feeling grateful for the recognition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5231c445-dfa8-4049-acce-d230315723da)
- ![Receiving an award at Physiofest Rishikesh. It's an honor to be recognized by people who inspire me so much in this field.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf8e3533-bd59-4427-8080-1c7270fdc0bb)
- ![Proud to have been a part of the amazing Physiofest Rishikesh event. Empowering movement for a healthy life is what we are all about.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab906056-3802-43a0-8cb5-bdf407a7cf3e)
- [Video: On stage at Physiofest, discussing my work and how I use my content to bust myths and educate people about real physiotherapy. Thank you for loving my content!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c5431ac-bbae-48b8-8b89-f5c0873b4669)
- ![Sharing some "gyaan ki baatein" at a Physio Gyaan event. It's always a pleasure to speak to an audience that is eager to learn.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6056079a-b85d-48e1-8c0c-a0f1d0d879bf)

## Meet your expert

[Shruti Raj](https://mytribe.in/ace_of_spine)

### My story

Hi, we’re Ace of Spine. Physiotherapy isn’t just machines and quick fixes, yaar. We’ve seen folks come in thinking one ‘chatka’ (crack) sorts everything. Nahi hota aisa. Once, a cancer survivor lost use of his arm because no one cared about his shoulder after surgery. That’s why we fight for real recovery, not just survival. Patients sometimes don’t respect our work, but seeing someone walk pain-free again? Worth it. We deal with pain too, and use our own knowledge to heal. Trust thoda zaroori hai (trust is important), we genuinely care.

### My work

- **What we treat**: Physiotherapy, chiropractic adjustments, manual therapy, rehab for back pain, frozen shoulder, ACL injuries, stroke, sports injuries.
- **How we work**: No just machines. We use manual frozen shoulder treatment, mobilizations, root-cause pain therapy, and exercises for real results.
- **Chiropractic done right**: We don’t crack everything. Chiropractic is for spine only, and only when it’s safe. Don’t fall for magic fix claims.
- **Exercise is medicine**: Clinic therapy helps, but if you skip your ACL rehabilitation exercises at home, improvement won’t happen. Consistency matters.
- **Diagnosis first**: Proper tests like X-ray or MRI before starting post-surgery physiotherapy. No guessing, only safe and effective treatment.

## More services from Shruti Raj

- [Orthopedic Physiotherapy & Pain Management](https://mytribe.in/ace_of_spine/orthopedic-physiotherapy-pain-management) · ₹800-2,000 per session (estimate)
- [Neurological Rehabilitation](https://mytribe.in/ace_of_spine/neurological-rehabilitation) · ₹800-2,500 per session (estimate)

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## Book

To book Shruti Raj, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Sports%20Injury%20%26%20Post-Surgical%20Rehabilitation%20by%20Shruti%20Raj.)