Delhi Orthopaedic Surgery & Trauma

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Delhi Orthopaedic Surgery & Trauma Team of Orthopaedic Surgeons catering to all problems of Bone & Joints

14/08/2026

Your shoulder doesn't care about your ego. 😭🏋️

Going heavier isn't always going harder, it can mean going straight towards an injury.

Warm up. Fix your technique. Choose a weight you can actually control.

Build the muscle. Don’t break the shoulder. 💪

For expert orthopedic care, visit:
👉 Aakash Hospital, Dwarka
👉 Paschimi Hospital, Rohtak Road, Near Multan Nagar

Dr. Gaurav Rastogi – Orthopedic Surgeon & Bone Health Specialist

📞 Book your appointment now: 9868330655
(shoulder injury, gym mistakes, weight training, workout technique, warm up, strength training, gym safety, shoulder health, muscle building, fitness tips)

That next-day muscle soreness after a workout? 💪 It’s not always a bad sign.It could be DOMS (Delayed Onset Muscle Soren...
08/08/2026

That next-day muscle soreness after a workout? 💪 It’s not always a bad sign.

It could be DOMS (Delayed Onset Muscle Soreness)—a common and temporary response when your muscles adapt to exercise. Knowing the difference between normal soreness and an actual injury can help you recover smarter and train better.

👉 Swipe through to understand why it happens and what it means for your fitness journey.

For expert orthopedic care, visit:
👉 Aakash Hospital, Dwarka
👉 Paschimi Hospital, Rohtak Road, Near Multan Nagar

Dr. Gaurav Rastogi – Orthopedic Surgeon & Bone Health Specialist

📞 Book your appointment now: 9868330655
(Post gym pain, DOMS, Delayed Onset Muscle Soreness, Muscle soreness, Gym recovery, Workout recovery, Orthopaedic Surgeon, Sports Injury Specialist, Exercise recovery, Fitness health, Muscle pain treatment, Delhi Bone and Joints, Dr Gaurav Rastogi)

06/08/2026

Your staircase could be making your knee pain worse. 🦵

If climbing stairs hurts your knees, it may not be just your knees, the stair design could also be adding extra stress.

A knee-friendly staircase should have:
✔️ Lower step height (≤170 mm)
✔️ Wider steps (≥300 mm tread)
✔️ Adequate width (≥1000 mm)
✔️ Anti-slip surface, proper lighting & handrails
✔️ Avoid spiral staircases whenever possible

Sometimes, better design means healthier joints. Share this with someone planning a new home or renovation.

For expert orthopedic care, visit:
👉 Aakash Hospital, Dwarka
👉 Paschimi Hospital, Rohtak Road, Near Multan Nagar

Dr. Gaurav Rastogi – Orthopedic Surgeon & Bone Health Specialist

📞 Book your appointment now: 9868330655
(knee pain, staircase design, knee friendly stairs, orthopedic tips, knee arthritis, joint health, home design, stair dimensions, knee care, ergonomics)

03/08/2026

Love running, but your knees don't? 🏃‍♂️🦵

Pain at the front of your knee while running could be Runner's Knee (Patellofemoral Pain Syndrome)—one of the most common overuse injuries in runners.

Weak glute muscles, tight calf muscles, and poor knee tracking are often the real culprits—not running itself.

Here's what helps:
✔️ Strengthen your glute and hip muscles
✔️ Stretch tight calf muscles regularly
✔️ Increase your running distance gradually
✔️ Wear proper running shoes
✔️ If the pain persists, get evaluated by an orthopedic specialist

The right rehab can help you return to running stronger and pain-free.

For expert orthopedic care, visit:
👉 Aakash Hospital, Dwarka
👉 Paschimi Hospital, Rohtak Road, Near Multan Nagar

Dr. Gaurav Rastogi – Orthopedic Surgeon & Bone Health Specialist

📞 Book your appointment now: 9868330655
(runner's knee, patellofemoral pain syndrome, knee pain while running, running injury, glute strengthening, calf stretching, knee rehabilitation, sports injury, orthopedic surgeon, running recovery)

💉 Weight loss injections can help reduce weight but are you losing muscle too?Losing muscle means less support for your ...
01/08/2026

💉 Weight loss injections can help reduce weight but are you losing muscle too?

Losing muscle means less support for your joints, which may increase the risk of pain and weakness. Healthy weight loss isn't just about seeing a lower number on the scale—it's about preserving muscle while reducing fat.

✔️ Strength train regularly
✔️ Eat enough protein
✔️ Track body composition, not just body weight

Thinking about weight loss injections? Make sure your journey protects your joints too.

For expert orthopedic care, visit:
👉 Aakash Hospital, Dwarka
👉 Paschimi Hospital, Rohtak Road, Near Multan Nagar

Dr. Gaurav Rastogi – Orthopedic Surgeon & Bone Health Specialist

📞 Book your appointment now: 9868330655
(Weight Loss Injections, Fat Loss, Muscle Loss, Joint Pain, Healthy Weight Loss, Lean Muscle, Strength Training, Protein Intake, Body Composition, Orthopaedic Surgeon)

30/07/2026

Knee pain after sitting through a movie? 🎬🦵

If your knees hurt only when you stand up after sitting for a long time, but feel normal after a few steps—it could be the Theatre Sign, an early warning from your knee joint.

The good news? It can often be managed by strengthening your thigh muscles and avoiding positions that put excessive stress on your knees, like deep squats or prolonged floor sitting.

Don't ignore the warning signs. Stronger muscles mean happier knees. 💪

For expert orthopedic care, visit:
👉 Aakash Hospital, Dwarka
👉 Paschimi Hospital, Rohtak Road, Near Multan Nagar

Dr. Gaurav Rastogi – Orthopedic Surgeon & Bone Health Specialist

📞 Book your appointment now: 9868330655
(theatre sign, movie knee pain, knee pain after sitting, knee stiffness, anterior knee pain, thigh strengthening, quadriceps exercises, knee health, orthopedic surgeon, knee pain treatment)

28/07/2026

DOMS is temporary. Quitting your fitness journey doesn't have to be. 💪

If post-workout muscle soreness has hit you, here's how to recover smarter:
✔️ Keep moving with light activities like walking or cycling
✔️ Try hot & cold therapy
✔️ Use compression for sore muscles
✔️ Increase your protein intake
✔️ If needed, take a painkiller after consulting your doctor

Recover well, stay consistent, and keep showing up. Your muscles will thank you.

For expert orthopedic care, visit:
👉 Aakash Hospital, Dwarka
👉 Paschimi Hospital, Rohtak Road, Near Multan Nagar

Dr. Gaurav Rastogi – Orthopedic Surgeon & Bone Health Specialist

📞 Book your appointment now: 9868330655
(DOMS treatment, delayed onset muscle soreness, muscle recovery, post workout soreness, protein intake, contrast therapy, compression therapy, gym recovery, workout recovery, fitness tips)

25/07/2026

DOMS doesn't have to derail your fitness journey. 💪

A few simple habits can help reduce post-workout muscle soreness:
✔️ Progress gradually
✔️ Start with familiar exercises
✔️ Stay hydrated with electrolytes
✔️ Never skip your warm-up
✔️ Use evidence-based pre-workout supplements when appropriate

And if soreness still happens, don't worry, it's manageable.

🎥 Stay tuned for Part 3, where we'll cover the best ways to treat DOMS and recover faster.

For expert orthopedic care, visit:
👉 Aakash Hospital, Dwarka
👉 Paschimi Hospital, Rohtak Road, Near Multan Nagar

Dr. Gaurav Rastogi – Orthopedic Surgeon & Bone Health Specialist

📞 Book your appointment now: 9868330655
(DOMS prevention, delayed onset muscle soreness, muscle recovery, workout recovery, warm up, hydration, electrolytes, gym beginners, fitness tips, strength training)

22/07/2026

Joined the gym… but stopped going after a few days? 👀

You're not lazy—and you're definitely not alone.

One of the biggest reasons people quit is DOMS (Delayed Onset Muscle Soreness), the muscle pain that usually kicks in 24–48 hours after a workout and can make even simple movements feel difficult.

The good news? It's temporary, manageable, and doesn't have to end your fitness journey.

🎥 In the next reel, we'll share how to prevent and treat DOMS so you can stay consistent.

For expert orthopedic care, visit:
👉 Aakash Hospital, Dwarka
👉 Paschimi Hospital, Rohtak Road, Near Multan Nagar

Dr. Gaurav Rastogi – Orthopedic Surgeon & Bone Health Specialist

📞 Book your appointment now: 9868330655
(DOMS, delayed onset muscle soreness, gym motivation, muscle recovery, post workout soreness, fitness tips, strength training, beginner gym, exercise recovery, workout consistency)

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Aakash Hospitals
Delhi

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+919868330655

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