Paridhi Ojha- Sports Physiotherapist

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Paridhi Ojha- Sports Physiotherapist

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Sports Injury Management | (P)Rehab
Former tennis player🎾
Active recovery💪🏻
Let’s eliminate the fear around movement

30/09/2026

Shaun Tait broke the mythical 160 km/h barrier, but the biomechanical cost on his lower spine was devastating. 🏏⚡

When a fast bowler hits the crease at full sprint, a kinetic shockwave equal to nearly 10 times their body weight shoots up their lead leg straight into the pelvis.

Tait generated maximum velocity using a sling-like, round-arm action paired with aggressive side-on hyper-extension.

Here is the structural reality of what happened to his lower back:

Rotational Shear Load: His upper back violently arched and twisted at the exact millisecond his front foot slammed down, dumping massive rotational torque directly into his lumbar spine.

Lumbar Stress Fractures: Your lower back is built for stability, not extreme high-speed twisting under high load. This force caused micro-cracks in the posterior elements of his vertebrae.

Structural Limits: No matter how elite your cardiovascular fitness is, bone and cartilage have absolute tolerance limits under high-velocity shear stress.

⚠️ The Biomechanical Lesson:

Generating rotational power from your lower back instead of your hips and thoracic spine is a guaranteed recipe for spinal breakdown.

3 Steps to Build Safe Rotational Power:

1️⃣ Unlock Thoracic Mobility: Ensure your middle back—not your lower spine—handles upper-body rotation.

2️⃣ Drive Power from the Hips: Train heavy hip extension and rotation to act as your primary power generator.

3️⃣ Build Core Anti-Rotation: Use exercises like Pallof presses to teach your lumbar spine to resist unwanted twisting under heavy loads.

👉 Save this post to protect your lower back during high-velocity sports!

22/09/2026

Just ran the Ladakh Marathon? Don't rush into the Vedanta Delhi Half Marathon without giving your body the reset it needs. 🏔️➡️🏙️

Racing at 11,500 ft puts your body through significant physiological stress — lower oxygen availability, dehydration, increased muscle breakdown, and slower tissue repair. Even after you're back at sea level, your cardiovascular system, muscles, and immune function are still recovering behind the scenes.

Incomplete Recovery from Altitude Stress — Your body is still repairing muscle micro-damage, replenishing glycogen stores, and normalizing oxygen-carrying capacity (red blood cell/hemoglobin adaptations) days after descending. Racing again too soon means competing on a body that hasn't fully recovered.

Suppressed Immune Function — High-altitude endurance efforts temporarily lower immune resilience, making you more susceptible to infections and illness — especially when combined with travel fatigue and Delhi's air quality and pollution levels.

Elevated Injury Risk from Residual Fatigue — Tired muscles and connective tissue lose their normal shock-absorption and stabilization capacity, significantly raising the risk of strains, stress fractures, and joint injuries when you throw them into another high-intensity race.

{Paridhi Ojha, Enkinetik, Physio, Sports Physio, VDHM, Ladakh Marathon, Marathon}

19/09/2026

Adulting is basically taking multivitamins and hoping for the best 😅✨

Work from home, Sports Physiotherapist, Ladakh , Fun memories, Multivitamins, Running physio

17/09/2026

Grateful to The Economic Times for featuring this important conversation on padel and pickleball injuries! 🙏

As these sports surge in popularity, so does the risk of injury from inadequate warmups and improper footwear.

Always remember, at least 15 minutes of warming up and stretching before stepping onto the court can make all the difference.

14/09/2026

Chasing miles, mountains & moments that make you jump for joy! 🏃‍♀️⛰️💙
High altitude, higher spirit 💪🏻

Ladakh Marathon

SportsPhysio, Running, Ladakh memories, Fun times , Running physio

08/09/2026

Happy World Physiotherapy Day! 🏃🏻‍♀️💪🏻

Physiotherapy is more than treating an injury—it’s about restoring confidence, rebuilding strength, and helping people return to the activities and sports they love.

As a sports physiotherapist, I’m grateful to be part of every athlete’s journey—from injury and rehabilitation to recovery, performance, and prevention.

Here’s to the profession that keeps people moving, performing, and believing in what their bodies can achieve. 💙

Move better. Recover stronger. Perform at your best.

03/09/2026

A child’s school bag should never exceed 10% of their body weight. In India, most kids carry 15% to 25% daily. 📚🛑

That isn't just "heavy." It’s forcing a developing skeleton to absorb constant, dangerous compression.

Here is what's happening to their spine:

Growth Plate Strain: Before adulthood, spinal discs and bones aren't fully fused. Carrying 2x the safe limit crushes disc space early.

Severe Hunching: To balance a heavy bag, kids lean their neck forward—adding up to 40 lbs of extra pressure on their cervical spine.

Permanent Compensation: Daily overloading locks the upper back into a protective spasm, laying the groundwork for chronic adult back pain.

3 Rules to Save Your Child's Spine Today:

Weigh the Bag: If your kid weighs 30 kg, their bag MUST stay under 3 kg.

Both Straps Always: Carrying a bag on one shoulder twists the ribcage and forces asymmetric spinal shear.

Keep It High: The bottom of the bag should sit above the waistline, never resting on the lower back or hips.

👉 Save this post and weigh your child's bag tonight!

{Spine, Enkinetik, Paridhi Ojha, Physiotherapy, Sports Injury}

29/08/2026

Waking up and taking that excruciating, limping first step out of bed is a classic sign of plantar fasciopathy (commonly called plantar fasciitis). 🦶🛑

Your first instinct is probably to pull your toes back and aggressively stretch your calf or arches. Do not do this.

Here is why stretching a stiff morning heel actually worsens the micro-damage:

The Overnight Repair: While you sleep, your foot sits in a slightly pointed position (plantarflexion). Your body tries to heal the micro-tears in the plantar fascia by laying down temporary collagen tissue.

The Sudden Snap: When you jump out of bed and immediately yank on the arch with a static stretch, you rip apart that fresh overnight repair tissue before it has any warm blood flow.

The Inflammation Cycle: This aggressive pulling triggers a protective defense reflex in the nervous system, causing the tissues to grip even tighter and prolonging your healing time by months.

Do This Before Your Feet Touch the Floor:

Foot Ankle Circles & Pumps: Before swinging your legs out of bed, do 20 ankle circles and 20 point-and-flex movements to pump warm blood into the tissue gently.

Isometrics Over Static Stretching: Sitting on the edge of the bed, press your big toe firmly into the floor for 10 seconds. Isometrics build load tolerance without tearing tissue.

Roll, Don't Stretch: Roll the arch of your foot over a room-temperature water bottle or massage ball for 60 seconds to release tension mechanically.

👉 Save this post to save your heels tomorrow morning!

{Enkinetik, Paridhi Ojha, Heel Injury, Physiotherapist, Sports Physio}

Address

80, Hemkunt Colony GK/1
Delhi
110048

Telephone

+919013574599

Website

http://www.enkinetik.com/

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