--- title: "Sports Injury Rehabilitation for a Faster Return to Sport - mytribe" description: "Struggling with a sports injury? Our expert sports physiotherapist offers data-driven sports injury rehabilitation to heal the root cause, not just symptoms. Get a personalized plan for a safe and strong return to sport. Book your assessment today." canonical: https://mytribe.in/paridhiojhamspt/sports-injury-rehabilitation last_updated: 2025-12-29 --- # Sports Injury Rehabilitation in New Delhi By [Paridhi Ojha](https://mytribe.in/paridhiojhamspt) · I find the real reason behind your sports injury using movement tests and 3D analysis, then give you a step-by-step, active rehab plan to get you back in your game and help you avoid getting hurt again. ## Locations In-person at clinic in Greater Kailash-1, New Delhi ### Visit at - At Enkinetik Performance Clinic, Greater Kailash-1, New Delhi (accessible from Nehru Place Metro Station, Lajpat Nagar, Kalkaji, South Extension, East of Kailash) - Available for clients across Delhi NCR (Delhi NCR, Delhi, India) ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Online Injury Assessment & Tele-Rehab Remote video consultation to diagnose pain triggers via guided functional movement patterns with a digital corrective exercise prescription. Typically ₹1,000-1,200 per consultation (estimate) #### Virtual Diagnostics * **Video Analysis:** A dedicated video call where the physio guides self-assessment movements to spot mobility restrictions. * **History & Lifestyle:** Comprehensive review of injury history, current training load, and lifestyle factors contributing to pain. #### Recovery Planning * **Digital Plan:** A customized rehabilitation plan sent digitally, targeting specific weak links like glute activation or wrist extension. * **Root Cause Education:** Detailed explanation of the underlying biomechanical issues rather than just treating symptoms. * **Training Guidance:** Advice on load management, including when to rest versus when to apply the 10% rule for activity progression. ### In-Clinic Sports Rehab & Manual Therapy A 45-60 minute 1-on-1 session in GK-1 combining MAT movement screening, hands-on dry needling or mobilization, and gym-based active recovery. Typically ₹2,200-2,500 per session (estimate) #### Session Structure * **Expert Consultation:** Direct 1-on-1 time with a Senior Sports Physiotherapist dedicated entirely to the patient without multi-bed rotation. * **Duration:** Approximately 45 to 60 minutes per session. * **Data-Driven Screening:** Continuous assessment using MAT (Movement Assessment Tool) to objectively track range of motion. #### Hands-On Treatment * **Pain Intervention:** Utilization of clinical Dry Needling or Instrument Assisted Soft Tissue Mobilization (IASTM) for trigger point release. * **Joint Mechanics:** Skilled manual mobilization techniques to address frozen shoulders, stiff ankles, or restricted joints. * **Soft Tissue Work:** Myofascial release and assisted stretching to improve tissue elasticity. #### Active Rehabilitation * **Corrective Strength:** Supervised exercises on the gym floor using plyo boxes, kettlebells, and resistance bands. * **Form Correction:** Real-time feedback on movement patterns like squat depth and landing mechanics. * **Home Protocol:** Assignment of digital or printed homework exercises to maintain treatment gains. ### 3-Month Running Injury & Performance Program A specialized 12-week hybrid package featuring Runeasi 3D gait analysis, 6 in-clinic manual therapy sessions, and a customized running schedule. Typically ₹20-22K per program (estimate) #### Advanced Tech Assessment * **Runeasi Analysis:** Use of wearable sensors to measure impact loading, symmetry, and dynamic stability, generating a detailed Running Report Card. * **Functional Screening:** Full body MAT assessment to identify asymmetries in hips, ankles, and core. #### Hybrid Therapy Sessions * **Manual Therapy:** 3 hands-on sessions focusing on release work, dry needling, and tissue recovery. * **Progress Reviews:** 3 in-clinic follow-up sessions to track biomechanical improvements and adjust form. * **Program Length:** 12 weeks total, structured as 10 weeks of training plus 2 weeks of taper/recovery. #### Coaching & Programming * **Custom Schedule:** A tailored running and strength plan designed around specific race goals or rehab targets. * **Pre-hab Conditioning:** Specific exercises like plyometrics and single-leg stability work to build tissue tolerance. * **Shoe Audit:** Evaluation of current footwear for midsole breakdown and professional recommendations for replacements. ## About Sports Injury Rehabilitation ### My Philosophy I look at sports injuries as more than just a sore spot. Sometimes, your shin pain is actually coming from your hip, or your tennis elbow is linked to your neck. I dig deep to find the real reason behind your pain, so you can get back to your game and stay there. ### How I Work - Movement is medicine. I don’t believe in just lying around and waiting for things to heal. Controlled movement helps you recover faster. - I use data, not guesswork. Tools like movement assessment for sports injuries and 3D gait analysis help me figure out what’s really going on. - Longevity matters. My aim isn’t just to get you through the next match, but to help you play for years without nagging injuries. ### The Process - First, I listen to your story and do a full check-up. If needed, I use scans like X-Ray or MRI, but only when it’s actually useful. - Rehab is hands-on and active. I use manual therapy, dry needling for athletes, and targeted exercises like plyometrics or eccentric strengthening. I’ll also tell you what not to do, like never stretching a fresh hamstring pull. - The last step is getting you back to your sport, stronger and less likely to get hurt again. I give you a clear plan, not just a vague “ease back in”. ### What I Treat I help with running injury recovery, ACL injury prevention, tennis/golfer’s elbow, frozen shoulder, lower back pain, court-sport injuries, and more. ### Good Pain vs. Bad Pain - Good pain: Muscle soreness that fades in a day or two. - Bad pain: Sharp, stabbing pain or anything that sticks around more than 48 hours. That’s when you need to get checked. ## Highlights Browse through Paridhi Ojha's best work. ### [Featured](https://mytribe.in/paridhiojhamspt/sports-injury-rehabilitation/featured) - [Video: My process begins with data, not guesswork. Here you can see the 3D gait analysis in action, where I use advanced sensors to measure your running mechanics. This technology helps me pinpoint the exact source of inefficiency or imbalance, forming the foundation of a truly personalized rehabilitation plan.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bcbee8b8-56ab-4ae7-a5fc-4542dad27ea0) - [Video: An ACL injury can be devastating for an athlete, but recovery is a structured, four-phase process. In this video, I break down each stage, from initial protection and muscle activation to building functional power and finally, a safe return to sport. Understanding this journey is the first step to a successful comeback.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e157ca26-6e8a-4c8b-8cb7-798e4686e590) - [Video: It is incredibly rewarding to see my clients return to their lives pain-free. Here, stand-up comedian Rahul Dua shares his experience of overcoming a debilitating lower back issue. His story highlights my philosophy: we treat the root cause, not just the symptom, by understanding the entire kinetic chain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fe940bfa-40d2-49d7-8178-9fe25d1c82a8) - [Video: "No pain, no gain" is a dangerous myth. It is crucial to understand the difference between good pain, like muscle soreness that fades, and bad pain, which signals potential damage. I explain how to listen to your body, so you know when to push and when to seek professional help.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97620ee8-8bc6-416f-b2c8-1737bfc74fb9) - [Video: Shin splints, or medial tibial stress syndrome, are one of the most common complaints I see in runners. This is often an overuse injury linked to training errors or biomechanics. I explain what causes that nagging pain along your shin bone and the smart, progressive steps we take to fix it for good.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4b87fbcc-d548-419c-a83e-409b44d1756a) - [Video: To run faster and prevent injury, you need more than just cardio; you need strength. Strength training builds the muscular support system that protects your joints from the high-impact forces of running. I explain why a strong core, glutes, and upper body are non-negotiable for any serious runner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f29975d-d6f9-4f37-bda5-26dcbe9b8c66) - ![It was a pleasure leading an injury prevention workshop for the Adidas Runners Delhi community. Sharing knowledge on how to match rehab with running goals is key. My approach ensures runners have a clear, confident path back to the sport without guesswork.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/94e77858-71d5-4aab-9f27-e764a75379b7) ### [For Runners: Injury-Free Performance](https://mytribe.in/paridhiojhamspt/sports-injury-rehabilitation/for-runners-injury-free-performance) - ![It all starts with a simple principle: stop guessing and start measuring. This introduces my approach to using 3D Gait Analysis to decode your unique running mechanics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf0b0895-a933-4f83-8e3a-0fb4b00607ab) - ![What is Runeasi? It's an advanced 3D gait analysis system that goes beyond a GPS watch. I use this technology to track *how* you move, providing real-time biofeedback and personalized insights to improve your form and prevent injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71c53514-9091-4878-bf29-dc74eed373ca) - ![The secret to understanding your running mechanics is in the hips. I measure movement at your center of mass, not your shoes or shins, because this gives a more accurate assessment of how your entire body absorbs and handles load.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59cf439c-8dc9-435e-862d-cf46936108fd) - ![The first metric I analyze is Impact Loading. This isn't just about how hard you hit the ground, but also how effectively your muscles absorb that force. A longer impact duration means your body is managing the load correctly, reducing stress on your joints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5653657-0f19-4578-961f-7a8b7b786efb) - ![The second key metric is Dynamic Stability. Any energy spent on side-to-side movement is wasted energy that could be used for forward propulsion. Poor stability is a primary risk factor for overuse injuries because it leads to increased fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f254f01-b3fe-4ec7-827f-0648c60de4e7) - ![The third metric, Symmetry, helps me find your "weakest link." By comparing the impact and stability of your right and left legs, I can identify hidden compensations that are often the number one cause of new or chronic injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6703064f-983f-42d3-b03d-b03a186466f7) - [Video: If you want to run faster, you can't just run fast all the time. Speed is built strategically. Here are my six non-negotiable essentials, including mastering tempo runs, respecting the 80/20 rule, and building power with hill sprints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/895c72fe-c936-4656-913e-a4a26e8b72bd) - ![Essential number one for improving your pace is the Cadence Check. A slow cadence, typically below 165 steps per minute, often means you're overstriding, which acts as a brake and increases impact forces. Aiming for 170-180 SPM is an easy fix for better efficiency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19ad267a-056c-4435-a2bd-872aa7cbd609) - ![Essential number four is Targeted Strength. Speed comes from your posterior chain: the glutes, hamstrings, and calves. I recommend integrating unilateral exercises like single-leg deadlifts and weighted calf raises twice a week to build a powerful foundation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54f2f4fc-c2d4-4c40-80c5-6f2378197dc4) - ![Essential number five is the 10% Rule. To avoid overuse injuries, never increase your weekly running volume by more than 10% over the previous week. Consistency over time is what builds speed safely, not sudden spikes in mileage.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3034efb4-162b-40c7-8069-7a6d0e60e27d) - [Video: A proper warm-up is your first line of defense against injury. This video demonstrates my five best exercises to activate your calf muscles before a run, including foam rolling, pogo hops, and slow tempo calf raises to prepare your lower legs for impact.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc26be76-6eb5-466f-8ae6-acc6c9eea201) - ![Are your running shoes protecting your joints or causing your pain? This is a critical question every runner should ask. The right time to retire them is before they start causing problems.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c30c303-cef8-44df-9eae-09b49933a73d) - ![The Mileage Rule for shoes is simple: the midsole cushioning, which you can't see, typically fails after 400-500 miles (about 700-800 km). Running on dead shoes transfers shock directly to your joints, leading to overuse injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbe0f40c-7b6b-40c0-b358-e0ebdaf2f7df) - ![A visual check of the sole can tell you a lot. Visible compression wrinkles in the foam confirm the shock-absorbing midsole has collapsed. This means more force is transferred to your joints with every step.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f1a56e7-9450-40d4-8264-9a58fa8f9da3) - ![Don't forget to check the tread. Worn-out treads not only reduce traction, increasing your risk of slips, but also confirm that the essential cushioning underneath has failed. Uneven wear can also create foot instability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8c2eaff4-239a-4d42-80cf-79dcea867a6c) - ![Pain is the final signal. If you start feeling new, specific aches in your shins or knees, it's your body's way of saying the shoe's support has failed. This is your last warning to replace them before a more serious injury occurs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f09fc5b6-e4b4-43d2-91df-8a10668250ea) - [Video: Finding the right running shoe can feel overwhelming. I break down the process into three simple steps: prioritize comfort and fit, consider your running terrain, and understand your running style, such as whether you overpronate. A shoe is a tool to support you, not fix an injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3dd9f493-a8f3-4e79-be6b-34b5f04a3cec) - ![Carbon-plated shoes are a special tool, not an everyday trainer. This guide explains what they are for, like long-distance races, and what they are not for, such as slow-paced runs, daily training, or if you are currently injured.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36f7174a-c2e1-4aa7-b4e4-a0115f6846f7) - ![Understanding the characteristics of a carbon plate is key. These shoes are lightweight and responsive but also have low flexibility and can be unstable. They are a highly engineered piece of equipment designed for specific performance goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/164ce923-9d9b-4f82-9398-7b485b69c45e) - [Video: Running is a unilateral sport, meaning your entire body weight is supported by one leg at a time. This is why I emphasize single-leg strength training. It prepares your body to handle the load of each stride, preventing imbalances and improving performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/759f65e4-b5a0-46a6-bef9-c845b55953ca) - ![My own journey from hating running during my tennis days to it becoming a core part of my routine. Being a runner isn't about speed or distance; it's about showing up for yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e10a6134-eeec-4fa3-be0c-0dd549c562b1) ### [Diagnosing Your Pain: When to Get Scans & Assessments](https://mytribe.in/paridhiojhamspt/sports-injury-rehabilitation/diagnosing-your-pain-when-to-get-scans-assessments) - [Video: "Do I need a scan for my ankle injury?" This is a question I hear often. In this video, I simplify the three main types of scans. An X-ray is for bones, an ultrasound is for real-time soft tissue imaging, and an MRI is the gold standard for a detailed look at ligaments, cartilage, and bone stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0fd1dfc1-dad5-45a2-ab94-2d8ecfbb32ce) - ![I call this the MRI Trap. An MRI is a powerful tool, but it is not the first step. I only order a scan if the results will fundamentally change the treatment plan. My primary approach is to assess, treat, and progress based on your function, not just pictures.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52a3f055-8659-490f-b724-00dde007ffd8) - ![An X-ray showing joint space narrowing doesn't define your capabilities. What truly matters is how you feel and function. Cracking sounds don't mean your cartilage is rubbing away; it's often just a sign of inflammation, which we can manage with the right plan.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e4a75a0-1049-48e1-a323-2ff6b2a5bcc7) - [Video: Is it a stress fracture or shin splints? Knowing the difference is crucial for proper treatment. A stress fracture typically presents as localized pain in a small area, while shin splint pain is more diffuse along the bone. This video helps you tell them apart.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c8aeced-69d4-4fd6-9683-229565c1442e) - ![That sharp pain in your side during a workout is called a side stitch, or Exercise-Related Transient Abdominal Pain (ETAP). It's a common issue that can be frustrating for many athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d233ab7b-3e49-4bd5-8e51-fb2b11b254a9) - ![Several factors can increase your risk of getting a side stitch. These include your age, eating or drinking too close to exercise, high-intensity workouts without a proper warm-up, and a poor overall fitness level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f2903c4-259e-4e10-ba13-f3438160d664) - ![There are several ways to treat a side stitch when it happens. I recommend stopping the activity briefly, focusing on deep breathing, gently pulsating the affected area with your hand, and stretching the affected side by reaching your arm overhead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/681140e3-2be4-448c-b23e-39a8c7498a2c) ### [Common Injury Deep Dive: Lower Body](https://mytribe.in/paridhiojhamspt/sports-injury-rehabilitation/common-injury-deep-dive-lower-body) - ![ACL injuries are one of the most feared issues in sports, but they are often preventable. This infographic breaks down what the ACL is, how injuries happen (both contact and non-contact), the key symptoms to watch for, and how strength training and body awareness can protect your knees.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5babe85-1cb3-4190-9623-d743cbb048c8) - [Video: A hamstring pull can be a sharp, debilitating injury for runners. I explain the common causes, like muscle weakness or compensation, and the symptoms of hamstring tendinopathy. Most importantly, I tell you what not to do: never stretch a freshly pulled hamstring.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b7c8501-4023-4dca-abdf-f70f91413bac) - [Video: Achilles tendinopathy is an overload injury of the strongest tendon in your body. It's common in runners and court-sport athletes due to repetitive loading. I discuss why calf mobility and managing load are critical for both treatment and prevention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ff89a59a-7dd0-4760-bb4e-42b1e61f5062) - [Video: That sharp, stabbing pain in your heel, especially with the first steps in the morning, is the classic sign of Plantar Fasciitis. I explain that the root cause can often be traced back to your hips or calves, and treatment requires looking at the entire kinetic chain, not just the foot.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aefb9525-1cce-409a-9efa-4700d1c188a9) - [Video: Did you just pull your calf during a run? The first 48 hours are critical. I explain what to do immediately after a calf strain, including the importance of gentle movement, icing, compression, and elevation to manage swelling and kickstart the healing process.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7014c1ee-f7f9-45d8-8c66-8d6746012fd5) - [Video: What should you do in the first 48 hours after twisting your ankle? I provide a clear guide: test if you can bear weight, elevate the ankle, and avoid anti-inflammatories right away. A crepe bandage can hamper circulation, so I recommend wearing a double sock for gentle compression instead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b8981b5-bee9-41e6-a8b2-89afcbaa6b22) - ![Ankle strength equals full-body stability. It's the joint most people ignore, but it's the foundation for all your movement. Let's fix it before it becomes a problem.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a53ae9cc-1045-4470-8781-abe22382663a) - ![Why does ankle stability matter so much? Weak ankles lead to poor balance, a higher risk of injury, and instability that travels up to your knees and hips. This isn't just a problem for elite athletes; it affects everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a2273c6-0beb-4545-9099-81f346718a91) - ![Do you experience repeated ankle sprains or wobble during single-leg exercises like lunges? These are common signs of ankle instability. All of these issues start at the ankle and can be corrected with targeted exercises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6caf2a1a-7098-4a29-94aa-fd52f3ef9fbc) - ![An unstable ankle sets off a chain reaction. It can lead to a misaligned knee, an overloaded hip, and eventually, low back strain. Building strong, stable ankles is essential for keeping your entire movement chain safe and efficient.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3d132d7b-b2a8-4b9c-9e9d-96a31e7cff5a) - ![You can start improving your ankle stability today with a few easy fixes. I recommend simple drills like single-leg balancing, banded ankle eversion to strengthen the outer muscles, and slow, controlled heel raises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b48bd88-b4a4-447b-948b-582e6967709d) - ![If you've been told "don't bend your knees" or "no more squats" because of knee pain, you may have received outdated advice. Research shows that controlled strength training is beneficial for conditions like osteoarthritis. Avoiding movement often makes stiffness and weakness worse.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74b1c7e4-3375-45a0-81c2-9cff71db22a1) - ![Living with osteoarthritis does not mean your active life is over. Preventing pain is always easier than treating it, and the right kind of movement is a key part of that prevention strategy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39df974e-7d4e-4dd3-8f1c-36bb65a2502f) - ![Activities like running, weight training, and hiking will not necessarily worsen arthritis. In fact, the loss of muscle and strength is associated with a decreased lifespan. The key is to remain active and modify the load of your work with professional guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eba305f0-7362-4043-be2e-b264c8042199) ### [Common Injury Deep Dive: Upper Body & Spine](https://mytribe.in/paridhiojhamspt/sports-injury-rehabilitation/common-injury-deep-dive-upper-body-spine) - [Video: Tennis elbow, or lateral epicondylitis, doesn't just affect tennis players. The pain on the outside of your elbow can often originate from your shoulder or neck. I explain how overuse of your wrist extensors contributes to this and why treatment involves looking at the entire upper body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/448ee21e-a007-436f-b297-e6198ba74110) - [Video: Lower back pain is often caused by overuse of the paraspinal muscles and weakness in the glutes. I explain the mechanics of conditions like sacroiliitis and why the solution involves strengthening your core and glutes, not being scared to move.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a391134e-db70-410e-ba10-388916ac4a01) - [Video: Do you have cervical pain, spondylitis, or sciatica? These are often signs of poor mobility and weak stabilizer muscles. I explain the four stages of pain and why surgery should be a last resort after identifying and treating the root cause with physiotherapy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fdf02d93-2107-48db-8591-8539809530c8) - [Video: Are you struggling to lift your arm or wincing in pain when you wear a t-shirt? You might have a frozen shoulder, also known as adhesive capsulitis. I explain what causes the joint capsule to become inflamed and stiff, and why early, smart movement is the key to recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8da4e0b7-78ca-4e57-9cc4-b8a2c2c30eb7) - ![What exactly is Frozen Shoulder? It's a condition where the shoulder joint capsule tightens and thickens, severely restricting movement. It is painful, stiff, and gets progressively worse if left untreated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63176ab5-ed93-44e5-823b-aa141d10694b) - ![The common signs of a frozen shoulder include gradual stiffness, pain when reaching overhead or behind your back, and a limited range of motion even with assistance. Many people also experience sleep disturbances due to night pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/35a505ff-cbdd-4464-93de-9ea5ade91cf7) - ![Who is at risk for frozen shoulder? You are more at risk if you are between 40-60 years old, have conditions like diabetes or thyroid issues, or have had a period of prolonged shoulder inactivity after an injury or surgery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0e74f86-a6ee-45da-9918-00d298a54a79) - ![What should you NOT do for a frozen shoulder? Don't just ignore it and wait for it to go away. Don't force through the pain with random exercises, and don't rely only on rest, as it can worsen stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c8a2af1-9212-4670-a835-d9bc7f68f05f) - ![What actually helps a frozen shoulder? A structured physiotherapy plan is essential. This includes joint mobilizations, manual therapy, progressive stretching, and strengthening when the joint is ready. Patience is key; it takes time, but it works.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/171ff0db-64c7-4a23-9aeb-1efa846575ee) ### [My Treatment Toolkit: Manual Therapy, Dry Needling & Taping](https://mytribe.in/paridhiojhamspt/sports-injury-rehabilitation/my-treatment-toolkit-manual-therapy-dry-needling-taping) - ![What is Dry Needling? It is a modern treatment technique that uses thin, sterile needles to release muscle tension, trigger points, and stiffness. There is no medication injected; it is a science-backed method for targeted muscle release.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ee72217e-90e5-4be7-96d4-1e8527826ffc) - ![Is dry needling the same as acupuncture? No. While both use needles, dry needling is based on Western musculoskeletal science and targets myofascial trigger points for pain relief. Acupuncture is rooted in Traditional Chinese Medicine and focuses on energy flow.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18d83af6-b5a3-4635-8b02-1f7427f09ebf) - ![When do I use dry needling? I use it for persistent muscle knots, limited range of motion, and pain that isn't improving with other therapies. It is particularly effective for sports-related tightness and overuse injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1016b8cd-06f1-4fcf-8eb6-76202fe2388e) - ![Does dry needling hurt? Not really. You might feel a brief muscle twitch or slight discomfort as the trigger point releases. Some soreness afterward is normal, but it is usually followed by improved movement and significant pain reduction.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cf28685-b5a4-4d20-8dc6-527950fc4269) - ![While dry needling is highly effective, it's not for everyone. I avoid it for people with needle phobia, certain skin or liver conditions, and uncontrolled bleeding disorders. Every patient is assessed on a case-by-case basis.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b84f361f-3a4a-40fe-9bb7-3c63745a3555) - [Video: Kinesiology tape is a popular tool, but does it work? In this video, I explain the difference between rigid tape for stability and dynamic tape for sensory feedback. Tape can support an injury, but it cannot fix it. It should never be a substitute for strengthening.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/312b46fb-dba6-44a0-9392-07f7e63ae313) - [Video: Is foam rolling a myth or magic? It's a useful tool, but not a miracle cure. I explain how to use a foam roller effectively to temporarily loosen muscles and improve circulation, and I demonstrate the one area you should never foam roll: your lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc050170-c2b1-4385-ab6d-a975f79e6dab) - [Video: When should you use an ice pack versus a hot pack? This is a fundamental question in injury management. I explain that ice is for acute injuries to reduce swelling, while heat is for chronic stiffness to increase blood flow. I also cover contrast baths for specific cases.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50fc497a-7e3c-47a8-ad24-a93b5c27cb81) - ![Movement is your body's natural medicine. This doesn't mean you need extreme workouts. It means consistent, intentional motion every day. Walk, stretch, mobilize, and train.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b3701b3a-23f9-4f16-ac72-df3d70a5a1dd) - ![Your joints feed on movement. Unlike muscles, joints don't have a direct blood supply. They get nutrition through a process like squeezing a sponge, which happens when you move. No movement equals poor joint health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c31d5625-22c0-43ec-a6ea-52d3a32258e1) - ![If you are in pain, the answer is often to move smarter, not less. While initial rest is important, resting for too long leads to more stiffness, weakness, and pain. Most injuries benefit from controlled, guided movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/497e4f29-2e17-4d10-83f2-62d7a18004f9) - ![The benefits of movement go far beyond your muscles. It improves circulation, digestion, sleep, and mental health. Think of it not just as exercise, but as a complete biological reboot for your entire system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1fb63da-046b-462c-9f90-a5b6ce95b622) ### [The Athlete's Lifestyle: Training, Nutrition & Recovery](https://mytribe.in/paridhiojhamspt/sports-injury-rehabilitation/the-athlete-s-lifestyle-training-nutrition-recovery) - ![Why do runners need to lift weights? Strength training improves muscle activation and coordination. It also increases your maximal strength, which makes running more efficient by allowing your body to recruit only the force it needs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ddf4eea-b740-4f86-837a-36eac2b40d05) - ![Lifting weights also improves trunk stability for better running economy and increases Achilles tendon stiffness, which is crucial for an efficient stretch-shortening cycle. A stiff tendon allows for a more powerful push-off with less muscular effort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8deac596-8fdf-456a-ba14-f170c5bea0f5) - ![Plyometrics, or jump training, builds tendon stiffness and trains your landing mechanics. This helps prevent common issues like shin splints and knee niggles that arise from sloppy form, making you a more resilient and powerful athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5aa1620a-ed9a-4de8-b220-4da0af8cb62e) - ![Why does fueling after your run matter so much? It's simple: it allows you to recover faster, feel stronger for your next session, and significantly reduces your long-term injury risk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77f51251-358b-4115-a3e0-054cdd496927) - ![After a run, your body is in a state of depletion. Your glycogen (energy) stores are low, and your muscles have micro-damage that needs repair. Fueling correctly supports this repair process and your immune system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c483d1a-baa8-4152-a045-d2264b0de097) - ![How much should you eat? It depends on your run length. For an easy run under 45 minutes, a small snack is fine. For longer or harder runs over 90 minutes, you'll need to replenish with 60-90g of carbs and 20-30g of protein.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2f76f81-0221-447c-921d-87db73df34c3) - ![The formula for post-run recovery is simple: carbs plus protein. Aim for a ratio of roughly 3:1. Easy options include chocolate milk with a banana, yogurt with granola, or a small rice bowl with lean protein.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63f6cddd-ade2-479e-919b-c2056a2a8e6b) - ![Timing is everything. The "refuel window" is most effective within 30 minutes of finishing your run, but it's still beneficial for up to two hours. Grab a quick snack right away, and then have a normal meal later.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/defe01d6-35e7-4259-acfc-4b8cb29873e2) - ![Don't forget hydration. Aim to drink 500-750 ml of fluid in the first hour post-run. If your workout was long or in the heat, include electrolytes to help your body absorb the fluid more effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f366466-a81b-4c0a-86bc-2317f1a56c03) - [Video: Underfueling, or Relative Energy Deficiency in Sports (RED-S), can sabotage your performance and health. I explain how to properly carb-load before a race and fuel during an event to avoid hitting the wall and ensure your hard work pays off.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c3e4f67-2d56-4621-b1b1-f6e17312cdaa) - [Video: Are you training hard but your progress has stalled? The culprit might be your recovery. I explain the difference between passive recovery (rest) and active recovery (gentle movement), and why a combination of both is key to adapting and getting stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5629e5cf-eaea-4abf-82be-d5dda78df8af) - ![Here is your rest day in a nutshell. This infographic breaks down the difference between active and passive recovery, how often you should rest, and the physical and mental benefits you'll feel.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/258862e8-7581-40aa-8ccb-ae094cb28381) - ![On a rest day, you can engage in mindful recovery. This includes low-impact activities like walking, stretching, or self-massage. These activities promote blood flow and help manage delayed onset muscle soreness (DOMS).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19a901f1-cd0b-46d1-b1cc-2677a7a25681) - ![Rest days are also a powerful tool for your mental health and wellness. They help reset your mind, prevent training obsession, and allow you to engage in a balanced lifestyle. Your mind needs to recover just as much as your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc594851-43b3-4c02-a56a-d73978b0df90) - ![Here are a few practical tips for your rest days. For strength training, you can alternate push, pull, and leg days. It's also completely okay to take an extra rest day if you feel sluggish. A gentle massage can also help reduce soreness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7b72ef8-6467-4d73-b610-4c3873502d5d) - ![An important note to remember: rest days are a part of your training, not a break from it. This carousel explains how to approach them and the benefits they provide.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4588bb16-6288-448d-ae45-25b198bd53fd) - ![The critical principle of rest is that it's a day to let your body recover. The harder you train, the more you need rest. But a rest day doesn't mean doing nothing at all.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f7769ec-ed07-475c-99ac-1ba07c3a4850) - ![Active rest is often better than a total shutdown. Recovery doesn't mean "do nothing." Gentle walks, mobility work, stretching, and proper hydration all count as intentional, productive recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/704f4ee7-630f-41fa-82e9-cb9560454af2) - ![No rest equals a higher injury risk. Overtraining leads to poor form, muscle fatigue, and an increased chance of sprains, strains, and burnout. Smart athletes take their rest days seriously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f05805d2-82e3-4c37-b125-bd179535600a) - [Video: Consistency does not mean giving 100% effort every single day. It means showing up and respecting your body's signals. Some days you push hard, and other days you recover. Both are productive.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1bd2a45f-784c-43eb-8f6d-353426a99d09) - [Video: Are you always feeling sore and tired but not seeing results? You might be overtraining. I explain the signs to look for, such as constant fatigue and an elevated resting heart rate, and why smarter programming is more important than more repetitions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbb3e6fa-df8e-47fd-8152-ef982b338716) - ![These are the red flags of overtraining to watch for. Constant fatigue, trouble sleeping, an elevated resting heart rate, mood swings, a drop in performance, and frequent injuries are all signs your body is asking for a break.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/866d10f5-315c-42bf-a5f3-f2af667bbc91) - ![Pushing through overtraining can cause real damage. This includes muscle breakdown, chronic inflammation, hormonal imbalances, and mental burnout. Recovery isn't optional, it's essential for progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d0d88f4-be92-41b5-952a-4f58a452b320) - ![My final thought on this topic: Training hard is good. Training smart is better. Your goal should be longevity in your sport, not a breakdown.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1565fb5c-d14d-4af5-9487-58cbd2409f4d) - ![As a sports physio, I see common mistakes that delay recovery. This carousel covers my top five pet peeves and how to fix them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0790ee87-0b58-4f5f-b256-7eabd0395799) - ![Your self-diagnosis accuracy is likely 0%. Dr. Google might say it's a stress fracture when it's just calf tightness. A hands-on clinical exam can rule out 90% of serious issues before any imaging is needed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79669df8-3cf4-4a7a-ad02-fad4ad04f098) - ![Your shins are fine, but your 10k tempo wasn't. When your shins hurt, it's usually because of a sudden jump in training load. Proper load management, like following the 10% rule, is the single greatest tool for injury prevention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03bbcc74-6ae1-4ec5-9b41-f1752d292ab4) - ![Your physio gave you five exercises, and you only did two. Consistency is the active ingredient in rehab. Low-grade exercises done daily will always beat high-intensity exercises done randomly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14df6047-15ca-4663-84b9-173661532eec) - ![Research says to trust your physio. I combine objective data, like the Limb Symmetry Index from strength testing, with expert clinical guidance to get you back to your sport faster, stronger, and with a lower risk of re-injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af7f3881-1253-46c0-86ee-79b927110b35) - ![Sleep is a natural superpower for athletes. This carousel introduces the science of sleep and its importance for recovery and performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/37aedfc6-3a25-4cde-88e4-e5ab85655e33) - ![Why is slow-wave sleep so important? It's not just about getting 8 hours. During deep sleep, your body releases growth hormones and works to repair muscles, bones, and tissue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48274ad4-7b6a-42db-9920-25dadbe1493b) - ![How much slow-wave sleep are you getting? Healthy adults spend about 20% of their time, or just over 90 minutes, in this phase. Endurance athletes may need more.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bbf8a061-dda1-448b-8731-a2121dd948a2) - ![Do you know how much the world's greatest marathoner, Eliud Kipchoge, sleeps? Ten hours every day. This includes eight hours at night and a two-hour nap during the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb04a86d-96ff-4eaf-a253-c242c3506bce) - ![Here are some practical tips for getting more deep sleep. This includes taking a warm bath, reading, avoiding stressful topics before bed, and keeping your bedroom dark, quiet, and cool.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f68454bf-3c8d-49b4-8a3a-386b72608e01) - ![The Sleep Rule: 10-3-2-1-0. This is a simple formula to remember: 10 hours before bed, no caffeine. 3 hours before, no food. 2 hours before, no work. 1 hour before, no screens. And 0 times hitting the snooze button.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27f54f6a-3c23-49f3-bc6b-876ab4bc4478) - ![This infographic outlines the primary risk factors for sports injuries. They include inadequate conditioning, muscle imbalances, lack of recovery, poor posture, reduced flexibility, and psychological stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfcfb71f-4635-41b1-b7d4-838821e686e7) ### [Fix Your Posture: A Guide for Desk Workers](https://mytribe.in/paridhiojhamspt/sports-injury-rehabilitation/fix-your-posture-a-guide-for-desk-workers) - [Video: "What chair should I buy?" is the most common question I get from people with desk jobs. The truth is, it's not about the fancy chair; it's about how you use it. I also explain why posture correctors are a temporary crutch, not a long-term solution.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ddc8b59e-6a8a-4798-8174-9069fb05e170) - [Video: Long hours of sitting can cause extremely tight hip flexors, which often leads to back pain. In this video, I demonstrate how to use a simple half-lunge position at your desk to open up your hips while you work, improving mobility and reducing stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c6f30e6-20e3-497c-9073-0285c3af13cb) - [Video: One hour of workout cannot undo ten hours of sitting. Your body is a machine that needs to move throughout the day. I explain why setting reminders to stand up and stretch every hour is crucial for preventing stiffness and pain from a sedentary job.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c6a87fa-4abb-4fbd-9fdc-3007cfdc4eba) - ![Your posture is your body's language to itself. When your posture slips due to long hours of sitting or scrolling, your body starts talking to you through pain, stiffness, and fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0008206-d433-4330-b76c-c6786479f66f) - ![Forward Head Posture is a common issue from phone and screen use. It leads to neck pain, headaches, and even breathing dysfunction. The fix involves simple exercises like chin tucks and ensuring your screen is at eye level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00828f1a-568b-4183-be83-999978a51d9b) - ![Rounded shoulders are typically caused by prolonged sitting and slouching. This posture leads to upper back tension and can cause shoulder impingement. The solution is to improve your thoracic (mid-back) mobility and strengthen your upper back muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91ad7cb2-a3fc-4301-b1db-a9558cf5f9f0) - ![An excessive lower back arch, or lordosis, is often caused by a combination of tight hip flexors and weak glutes and core muscles. This puts a constant strain on your lower back. The fix involves glute bridges, dead bugs, and hip flexor stretches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ebe8e0d-0712-4dbd-9e75-96acf278aefa) - ![Posture problems are movement problems. The good news is that they are fixable, but only if you stop ignoring them. The solution is a combination of awareness and action.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fdb23fcb-320a-4f41-a455-e8cc223c1b11) ### [My Work in the Community: Workshops & Events](https://mytribe.in/paridhiojhamspt/sports-injury-rehabilitation/my-work-in-the-community-workshops-events) - ![It was an honor to be invited by Sunil Shetty to lead an informational session for the Apollo Tyres New Delhi Marathon. Sharing knowledge with the running community before a big race is always a rewarding experience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df8dbaee-9f0d-40c1-ac69-154c0707b739) - [Video: A wonderful morning at the PUMA Go Wild Nitro Meet Up for the Vedanta Delhi Half Marathon. I was thrilled to be part of the panel, discussing training strategies and injury prevention with fellow experts and an enthusiastic crowd of runners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b170b048-642d-446a-9c15-8a89ddfd6ded) - ![Presenting to the Nike Ekin community on the science of foot anatomy and stability shoes. It's a privilege to help athletes and industry professionals understand the gear that supports their bodies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7abae5bc-3d62-49fb-aad3-b565fa743ef3) - ![Explaining the design and function of stability shoes to the Nike Ekin team. My passion is helping athletes find the right tools to prevent injury and enhance performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/959c106a-8fd3-4e32-8c34-fa7c11406e15) - [Video: A clip from my presentation to the Nike Ekin community, where I discussed the biomechanics of overpronation and how stability shoes like the Nike Structure 26 can help guide the foot into a safer alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c04abd89-b092-41da-8342-dc1d4eac19b1) - ![Standing with my presentation on stability shoes for the Nike Ekin community. The right shoe can make all the difference in a runner's performance and longevity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d694031-ea43-4143-abbf-67114b7b7612) - [Video: Another look at my presentation on foot anatomy for the Nike Ekin team. Understanding the 'why' behind footwear technology is crucial for making informed recommendations to athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46e29bbc-2094-4539-89a8-bfaad5d0aa8f) - ![Speaking to a group of aspiring tennis coaches at a certification program for the GPTCA and ATP Tour. My goal was to emphasize the importance of injury prevention and strength training from an early stage in an athlete's career.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/310d8022-4220-4677-871c-31d69369158a) - ![A close-up from my presentation on Injury Prevention in Tennis. Having been a tennis player myself, I understand the physical demands of the sport and the common injuries that can arise from a lack of awareness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bbd4ae2-9c48-459d-ab76-2f2cd8154be3) - ![Addressing the attendees of the tennis coaching certification program. It's vital for coaches to understand the principles of biomechanics and conditioning to help their players stay healthy and perform at their best.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d96f4a9a-2b4e-4afb-bb0f-2c370c0dd79a) - ![Attending the 3rd BRICS Conference on Exercise & Sports Science. Engaging with the global sports science community is essential for staying at the forefront of my field.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b48ed0e-aa2e-443f-9718-e45020091beb) - ![Proud to have participated in the BRICS Conference 2024. Lifelong learning and collaboration are key to advancing our understanding of holistic health and sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4d57ef7-13a4-40ae-863a-2a8c57aa2260) - [Video: A great moment at the Delhi Half Marathon expo, discussing the importance of proper gear with the team from Sorgen. It's fantastic to see brands dedicated to the wellness of runners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b90ed11-4b45-47d7-88ec-4e4948a39d40) - [Video: It was an inspiring experience to be on the ground at the World Para Athletics Championship, providing physio support to incredible athletes. Witnessing their power and resilience firsthand was truly motivating.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a6580741-5a5e-40a6-ac43-d19f429f71d9) - ![It was a pleasure meeting "The Wall," Rahul Dravid. His humility and dedication are an inspiration to athletes and professionals everywhere.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1dba1d6a-5c4c-4d70-99db-e2848acb1547) - ![Behind every powerful punch is a world of discipline and a dedicated support team. It was an honor to work with and support champion boxer Lovlina Borgohain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/978783f2-3d62-4d28-9b30-76a1e90aab0f) - ![The sun is out and so are the smiles at Jawaharlal Nehru Stadium. I believe in educating every person I see about their body, so they can be a more capable and confident version of themselves.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba9569cc-d7bb-4368-8a50-d1093dd8a436) - ![Out for a run, preparing for the Apollo Tyres New Delhi Marathon. It's important to be mindful of recovery, which includes sleep, nutrition, and active rest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b96e2940-5bd8-4213-9d40-6ddf5ef043e7) - ![A smile and a medal after completing the Delhi Half Marathon. This is the reward for months of consistent training and smart recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/66faf8b1-a02d-4234-9994-ab9ec974ae85) - ![Back on the race course after recovering from an ankle fracture. The journey wasn't easy, but with a structured plan and patience, getting back to what you love is always possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9412c7cc-a853-4b73-acdf-b4effd06dddb) - ![Grateful for the simple joys, like a good run. Staying active is a cornerstone of my philosophy, both personally and professionally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9b46bef-4abc-4d60-8098-fa44146b8399) - ![Sometimes you just need to get out on the road. A quick pause during a winter run.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ee9b47b-4199-4fae-90cc-d29490b8a2d1) ### [Client Stories & Testimonials](https://mytribe.in/paridhiojhamspt/sports-injury-rehabilitation/client-stories-testimonials) - ![A client's journey to the Ladakh Marathon is a testament to her resilience. After struggling with a persistent injury, we worked together to find the mysterious solve, getting her back on her feet and confidently on track to achieve her goals. I'm a fan for life!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72e34bb6-1ca0-4750-b235-c4ac379f3fd3) - ![Athlete Update: Alok Saxena. A business leader with over two decades of corporate experience, Alok began his fitness journey in 2018 and has since completed multiple Ironman 70.3 races and a full Ironman. It's a privilege to support his journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cdfb8d82-6cc2-4155-b8eb-7ae463a92adf) - ![A collage celebrating Alok's incredible endurance journey, from his full Ironman in Kazakhstan to his personal best at the Ironman 70.3 in Bahrain. His story proves that with dedication, anything is possible.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9fe175d-5511-4bdb-b9bf-4476a6cddd48) - ![Alok proudly displaying his Ironman 70.3 Bahrain finisher medal. The journey is long and demanding, but the rewards are worth every single mile.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd2ee595-12c3-4f16-b26b-95b4af1c6eff) ### [Additional Certifications & Media](https://mytribe.in/paridhiojhamspt/sports-injury-rehabilitation/additional-certifications-media) - ![I am proud to have successfully completed the Movement Assessment Tool (MAT) Level 1 and 2 certification. This tool is a cornerstone of my practice, allowing me to gather objective data on movement capacity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19d29505-981e-4c5a-801e-d5f40644430b) - ![Receiving my MAT certification and equipment. This system allows me to move beyond guesswork and use precise measurements to guide my assessment and treatment plans.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9e0dd97-7740-4f24-84fd-0f7ad3d70ee3) - ![Posing with my MAT instructor. Continuous learning and adopting new, evidence-based tools are essential for providing the best possible care to my clients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d73e690-de9a-431d-9a23-13d0b2127d90) - [Video: A moment of focus and fun during the MAT certification course. The training involved hands-on practice of various assessment techniques, including spinal mobility and core endurance tests.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4be7672c-7556-4d22-aee0-d81ddd5bd1e5) - ![A participant being assessed using The MAT. This tool provides a standardized way to measure movement in multiple planes, identifying asymmetries and limitations that could lead to injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adcad729-f41a-461c-874c-f31e1cefae49) - ![Day 1 of exploring the Movement Assessment Tool. This system is designed to quantify movement, helping me to create more effective and targeted rehab programs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8d7fd8a-2492-4cb2-bc5b-9c3fb120716b) - [Video: Day 2 of the MAT course was full of new tests and more data. Here you can see assessments for spine range of motion and core endurance, all designed to build a complete picture of an athlete's functional capacity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a4eb124-bad8-4158-affe-63d1d1d43345) - [Video: Day 3 of the MAT course focused on return-to-sport testing and peak performance analysis. This knowledge is crucial for helping athletes heal completely and return to their sport with confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10926808-b83b-4d23-8568-3b6c872342f1) - [Video: The philosophy is simple: let's assess, not guess. The MAT and Measurz systems provide the data needed to make informed decisions about an athlete's readiness and rehab progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b36d3d9-7ef5-426a-b868-8f47bd41599f) - [Video: A look at some of the performance-based tests I now use in my clinic, including foot strength testing with a dynamometer and analyzing jump mechanics. I'm excited to integrate these into my practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c619c134-b562-4bfd-82fd-2e6309979ea3) - [Video: I had the opportunity to visit the xLongevity Center and test their innovative equipment. Their system integrates warm-up, assessment, and recovery tools to provide real-time feedback, which is incredibly valuable for injured athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf2877b3-5095-48b0-8f15-42ee7bd38590) - [Video: In this podcast clip, I discuss a simple but powerful breathing exercise called box breathing. Inhaling for four seconds, holding for four, exhaling for four, and holding for four can help regulate your nervous system and improve lung capacity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/894b119a-d2c8-4692-aa47-c955bd782d21) - ![Here is a sample final week countdown plan for a HYROX race. This demonstrates how I structure a taper week, balancing station touch-ups, a pace run, and active recovery to ensure an athlete arrives at the start line sharp and ready.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26e456a6-23dd-4f3d-929e-4c6cad7411f6) - [Video: The pickleball trend has also brought a wave of injuries. I call it the "pickleball pandemic." In this video, I explain why this seemingly low-impact sport has high physical demands and why a proper warm-up is essential to play safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2b69371-1c45-4429-8b4b-da7d4d985737) - ![An overview of my 10+2 week running program structure. It is a comprehensive plan that moves from assessment and base-building to rehab, strength, and finally, agility and plyometrics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48f085c0-1fa2-48b8-8584-d393c9b17122) - ![Is my running program for you? Yes, if you are a beginner, intermediate, or advanced runner who is frequently getting injured, not progressing as expected, or has hit a performance plateau.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69bc0539-8706-4c85-822f-13cf5dcd6ec2) - ![How is my program different from a standard run training plan? I don't just tell you how far to run. I work on improving your underlying strength and muscle kinetic chain to enhance performance and keep you injury-free.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40842a3d-c66a-486a-bc8b-c92a2e4c0a0a) - ![The benefits of my program for runners are clear. I provide a detailed assessment to identify imbalances, use rehab exercises to get you out of pain, and build a strong body ready to run with targeted strengthening and plyometrics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4265ebe1-1bb0-4c84-9e95-0aac8795c029) - ![My amazing team at Enkinetik Performance Clinic. We work together to create magic for our clients. I am blessed to have them by my side.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d38c36e4-c4d9-49d9-b703-9c9a634c0aff) ## Meet your expert [Paridhi Ojha](https://mytribe.in/paridhiojhamspt) ### My story We are Enkinetik Performance Clinic, started by a tennis player turned sports physio. Our team lives and breathes running - you’ll spot us at marathons, local runs, even working with world para athletes. We love sharing what we learn, whether it’s with Nike trainers or folks just starting out. For us, it’s about more than fixing injuries - we believe in balance, enjoying life, and celebrating every step, both on and off the track. ### My work - **What We Do**: Sports injury management, running injury assessment, (p)rehab, ACL rehab, post-menopause strength training, and 3D gait analysis for runners. - **Root Cause, Not Just Symptoms**: We look at the whole body, not just where it hurts. A stiff hip or weak core? We’ll find what’s really going on. - **Smart Running, Not Just Hard**: We use structured training like the 10% rule and 80/20 rule to help you avoid overuse injuries and run stronger. - **Safe Return to Sport**: ACL rehabilitation program is step-by-step, never rushed. We focus on strength, movement, and long-term recovery. - **Tech Tools for Better Running**: Our 3D gait analysis for runners uses real data to build plans that make you faster and keep you pain-free. ## More services from Paridhi Ojha - [Specialized Strength & Conditioning](https://mytribe.in/paridhiojhamspt/specialized-strength-conditioning) · ₹1,500-4,000 per session (estimate) - [Running Gait Analysis & Performance Coaching](https://mytribe.in/paridhiojhamspt/running-gait-analysis-performance-coaching) · ₹2,000-6,000 per session (estimate) ## Experts similar to Paridhi Ojha on mytribe - [Sports Injury Rehabilitation by Vimal's Physiotherapy & Sports Injury Clinic](https://mytribe.in/drvimalsphysiotherapy/sports-injury-rehabilitation) · ₹800-2,000 per session (estimate) · Dr. Vimal's clinic - [Sports Injury & Post-Surgical Rehabilitation by Shruti Raj](https://mytribe.in/ace_of_spine/sports-injury-post-surgical-rehabilitation) · ₹1,000-2,500 per session (estimate) · ACE OF SPINE - [Injury Prevention & Rehabilitation by Athletes Lab](https://mytribe.in/athleteslab44/injury-prevention-and-rehabilitation) · ₹1,800-3,500 per session (estimate) · Club viva Gym And Gaming zone - [Sports Injury Rehabilitation by OsteoGood](https://mytribe.in/osteogood/sports-injury-rehabilitation) · ₹800-1,800 per session (estimate) · National Capital Region - [Sports Physiotherapy & Performance Enhancement by Nasir Mughees](https://mytribe.in/dnpr_myphysiotherapist/sports-physiotherapy-performance-enhancement) · ₹900-2,500 per session (estimate) · National Capital Region - [Physiotherapy & Rehabilitation by Rajiv Mehta](https://mytribe.in/drrajivphysio/physiotherapy-rehabilitation) · ₹400-900 per session (estimate) · Velocity Physiotherapy - [Sports Physiotherapy & Performance by AB Physiotherapy Clinic](https://mytribe.in/ab_physiotherapyclinic/sports-physiotherapy-performance) · ₹1,000-2,000 per session (estimate) · AB PHYSIOTHERAPY CLINIC - [Orthopedic Physiotherapy by Rachita Luthra](https://mytribe.in/drrachitaphysiotherapycare/orthopedic-physiotherapy) · ₹800-2,000 per session (estimate) · Rachita's physiotherapy care - [Sports Physiotherapy & Rehabilitation by Peak Performance](https://mytribe.in/physiofit.india/sports-physiotherapy-rehabilitation) · ₹1,200-2,500 per session (estimate) · Peak Performance - Physiotherapy & Sports Rehab - Whitefield - [At-Home Physiotherapy & Rehabilitation by Singh Physiocare](https://mytribe.in/drsinghphysiocare/at-home-physiotherapy-rehabilitation) · ₹600-1,800 per session (estimate) · DR SINGH PHYSIOCARE - [Sports Injury Rehabilitation & Physiotherapy by Mohit Narwal Kabaddi Academy](https://mytribe.in/mohitnarwalkabaddiacademy_/sports-injury-rehabilitation-physiotherapy) · ₹700-2,000 per session (estimate) · Active Recovery Clinic ## Book To book Paridhi Ojha, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Sports%20Injury%20Rehabilitation%20by%20Paridhi%20Ojha.)