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House of Movement & Excellence

@homephysiocentre

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Second H.O.M.E for ATHLETES:
Sports Injuries|Orthopaedic & Musculoskeletal Disorders|Customised Rehab Plan
www.homephysiocentre.com

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What a session at IIT Delhi today!

With Inter-IIT around the corner, we spoke to IIT Delhi’s athletes about staying injury-free all the way through December, across football, hockey, athletics, badminton, basketball, volleyball, cricket, tennis, squash, table tennis, water polo and weightlifting.

We covered:
• Why injuries spike after exam season
• A warm-up that actually works
• Myth or fact: “no pain, no gain”
• When to see a physio, and when it’s an emergency

The energy at the session was unreal. Thank you to the IIT Delhi sports committee and coaches for having us.

Go well in Kharagpur, IIT Delhi. Play all of December.

@iitdelhi

#iitdelhi #interiit #sportsphysio #athleterecovery #injuryprevention by @homephysiocentre

Strong legs, Explosive performance 🔥
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#plyometricstraining
#fitnessmotivation
#acl
#sports
#running by @homephysiocentre

Stronger than the setback! 💥

Every rep, every sweat drop, and every grueling session brings a champion back to their peak. Consistency beats injury every single time. 💪🔥

Sports Injury Rehabilitation
Leg Biomechanics
Athlete Recovery Workout
Physiotherapy for Athletes
Functional Training

#SportsRehab
#Physiotherapy
#InjuryRecovery
#RevivingChampions
#athletetraining by @homephysiocentre

🫁 Your lungs deserve better than just fresh-looking air! 🌬️

Delhi’s pollution season is back, and choosing the right air purifier matters.

As a Cardiopulmonary Physiotherapist, here’s my take on 5 popular air purifiers, keeping lung health and indoor air quality in mind.

Your lungs don't need luxury labels. They need cleaner air! 🫁🌬️”

✨ Cleaner air starts with smarter choices!

Best Air Purifiers 2026, Delhi AQI, Lung Health, HEPA Filter, Indoor Air Pollution

#AirPurifiers #LungHealth #DelhiPollution #CleanAir #CardiopulmonaryPhysiotherapy by @homephysiocentre

A rotator cuff tear does not automatically means surgery.

This is one of the most misunderstood injuries in sport and one of the most over operated ones.

The rotator cuff is a group of four muscles that stabilise and control the shoulder joint. When one or more of these tear, the immediate assumption is surgical repair. But research consistently shows that for partial tears and even some full thickness tears, structured conservative rehabilitation produces outcomes comparable to the surgery; without the recovery time, the risks or the cost.

What rehabilitation does is rebuild the strength of the surrounding muscles to compensate for and support the danged tissue. The shoulder finds a new way to function; one that is stable, strong, and pain-free.

The prerequisite is proper assessment. Not every tear is the same. Not every shoulder responds the same way. The programme has to match the injury, the athlete, and the demand of their sport.

This wrestler is back on the mat.

#shoulderinjury #rotatorcuff #rotatorcuffinjury #sportsphysio #athleterecovery by @homephysiocentre

DOST ❌️BHAI✅️
नाम नहीं, अपना दम दिखाना है! 🦁🔥
Built by discipline. Driven by passion. Born to wrestle. 🏆🔥
#wrestling #sport #song #viralreeĺs #viralreel by @homephysiocentre

Stop chasing quick fixes! 🛑

Physiotherapy modalities might give you short-term relief, but they won't fix weak muscles. If you want a real, long-term solution for back, knee, or shoulder pain, the secret isn't a machine—it’s movement. Lift, squat, and build your strength back up!

#Physiotherapy #PainRelief #StrengthTraining #MovementIsMedicine #rehab by @homephysiocentre

ACL Surgery is not the finish line. It’s the starting point.

And every starting point looks different.

Same diagnosis. Same procedure. But different strength levels, different muscle response, different movement patterns , different compensations that developed before and after surgery.

This is why we assess before we resume.

Before a single rehab exercise is prescribed, we need to understand where this body is right now. What it can do. What it can’t. What it’s protecting. What’s been switched off since the surgery.

That assessment becomes the foundation of a programme built for one person not a standard ACL protocol., not a discharge sheet, not a generic rehab plan.

One body. One baseline. One plan.

#acl #aclrehab #aclrecovery #aclreconstruction #sportsphysio by @homephysiocentre

Breathing in Delhi is practically like smoking multiple packs of cigarettes a day..but what does it actually do to the lungs of those on the front lines? 🫁💨
We tested an auto driver’s lung capacity using a spirometry test to see how heavy urban pollution impacts daily respiratory function. The results are an eye-opener for anyone navigating high-pollution metro cities every single day.

Delhi air pollution health impacts
Spirometry test demonstration
Cardiopulmonary health check
Auto driver lung capacity test
Respiratory physiotherapy awareness
Lung function test

#DelhiPollution #LungHealth #Spirometry #Physiotherapy #airquality by @homephysiocentre

Level up your training by moving beyond just basic strength! True athletic performance requires a mix of strength, plyometrics, power, rotation, and isometric holds to bulletproof your body and prevent injuries.
Save this routine for your next gym session and tag a training partner who needs to see this!

Strength and Conditioning
Plyometric Exercises
Isometric Hold
Rotational Power
Physiotherapy Rehab

#PhysicalTherapy
#RehabTraining
#AthleticPerformance
#FunctionalTraining
#injuryprevention by @homephysiocentre

7 Weeks post ACL Reconstruction. Session 3

@nihaao13_ is a professional bike racer. An accident took her off track. Surgery put her back to starting from zero. This is how she is getting back to the starting line.

At 7 weeks, the graft is still healing. It hasn’t fully bonded to the bone yet. This is the stage most people want to rush; the swelling is down, the pain is manageable and it feels like things are fine.

It’s not fine yet, it’s still fragile.

The work at this stage is precise. Restore movement. Protect the graft. Begin rebuilding the muscle that switched off after surgery. Nothing more, nothing less.

The athletes who recover well are not the ones who pushed hardest at 7 weeks. They are the ones who are patient.

#acl #aclrehab #aclreconstruction #aclsurgery #sportsphysio by @homephysiocentre

Thank you everyone for making @adccindia such a massive success.

Thanks @jaypeeatlantic @jaypeehotels @homephysiocentre @191nutrition @unitedjiujitsuindia @drmanvidhyani for making this event possible by @homephysiocentre