Harbir Singh Osteopath

04/02/2026

The Kimura Submission: Understanding Shoulder Damage and Fracture Risks

04/02/2026

03/02/2026

Best of luck champ

02/02/2026

relief 😮‍💨

31/01/2026

🥉 3rd place in a 9-man division.
⬆️ Moved up a weight category to find the matchups. 1900 people competed 😮 =the environment was loud, 🥵 hot, intense 🔥 and your body’s fight or flight response has to be on for hours.

🙏 Respect to anyone who competes. It’s one of the most confronting experiences you can voluntarily choose. After the first match, my body was shaking from the adrenaline dump — a reminder of how powerful (and fragile) the nervous system really is 🧠⚡️.

The mind and body are extraordinary tools. 🛠️ When disciplined, they serve us. When neglected or unfocused, they can undo us. Competition exposes this truth instantly 🪞.

🥋 Competing gives life structure.
🎯 It gives you a target.
🔥 It demands focus.
🍽️ It forces you to clean up how you eat.
😴 It forces you to adopt better sleep habits.
🏋🏽‍♂️ It focuses how you train and recover.

Someone who has never competed will never fully understand what it takes to step onto the mat, into the ring, or onto the platform. That moment — heart racing, feeling wiped out before you even start, doubts racing — is a forced encounter with hardship.

Everyone should experience it at least once 🙏🏽



Thank you to all of the amazing people at

23/01/2026

23/01/2026

Do you always feel tight?? 😫
What fascia ACTUALLY responds to 👇👇👇

🏋🏽 LOAD
SLOW. Progress overload. Controlled. Perfect technique. Often enough

🌀 VARIETY
Rotate. Bend. Twist. Change angles. Learn novel movements

⏳ TIME
Weeks → months. Not one session.

💡 Foam rolling = short-term relief (still good)👍
📈 Varied Movement = long-term change (even better 🤩)

This is tissue biology.

📚 Evidence from Schleip • Stecco • Wilke on fascial adaptation & mechanotransduction.

🔥 If you’re always “tight” — you’re under-loaded, under-moved, or impatient.

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19/01/2026

First female Olympic marathon winner - “you know your body better than anyone else”

18/01/2026

NAGA champ decompression

17/01/2026

What actually happened ep.3
Ankle sprains 🦶💥🌀
One of the most common injuries in sport — and one of the most poorly rehabilitated, especially in wrestling, football, and Brazilian Jiu-Jitsu 🤼‍♂️⚽

Most athletes describe it as:
“Just rolled my ankle” 🤷‍♂️
“Swelled up a bit, but I can still walk” 🚶‍♂️
“I’ll tape it and crack on” 🩹❌

But an ankle sprain is not just a ligament stretch 👇

The typical inversion sprain places load through:
• ATFL (anterior talofibular ligament) ❌
• CFL (calcaneofibular ligament) ❌
• Joint capsule & mechanoreceptors 🧠
• Peroneal reaction timing ⚡

⚠️ Crucially, what gets damaged early is proprioception — your ankle’s ability to sense position and react under load 🎯

Yes — swelling and pain often settle in 1–2 weeks ❄️⏳
❌ But symptom resolution ≠ functional recovery

What’s commonly left behind:
• Delayed peroneal firing 🧠⏱️
• Poor single-leg balance 🦵
• Reduced confidence changing direction 😬
• “Giving way” episodes during scrambles or footwork 🌀

This is why ankle sprains have one of the highest recurrence rates in sport 🔁⚠️
Each “minor” sprain increases the risk of:
• Chronic ankle instability
• Repeated rolls
• Reduced push-off power 🚀
• Early degenerative change 🕰️🦴

Stretching and rest alone 🧘‍♂️❌ do NOT solve this problem.

The missing link in most rehab plans is progressive balance and perturbation training — teaching the ankle to react, not just move 🎯🟢
That’s where wobble board work becomes essential.

Effective rehab should include:
• Early range-controlled loading 🏋️‍♂️
• Single-leg balance progression 🦵
• Unpredictable ankle challenges
• Gradual return to cutting, scrambling, and pushing off 🤼‍♂️⚡

📚 Evidence note:
Balance-board–based proprioceptive training significantly reduces the risk of recurrent ankle sprains in athletes
(Hupperets et al., British Journal of Sports Medicine) 📖✅

If you’ve had repeated ankle sprains, lingering instability, or don’t fully trust your ankle under pressure ⚠️ — you’re not broken, you’re under-rehabbed.

📩 DM me and I’ll send you a link to a solid wobble board and explain how to use it properly as part of a structured return-to-training plan 🦾🧠

14/01/2026

Unlike chokes, heel hooks apply rotational torque through the foot and ankle that is transmitted directly to the knee joint 🦴⚠️ — often before pain is perceived.

Most athletes assume pain or pop= ligament strain 🤕
But the reality is far more complex 👇

The primary structures at risk include:
• ACL ❌
• LCL / MCL ❌
• Posterolateral corner (PLC) ❌
• Meniscus ❌
• Talus / ankle stabilisers ❌
—all of which can be injured without an audible pop or immediate swelling 🚫💥

In many cases, athletes continue training because:
✅ They can still walk
✅ Swelling is minimal
✅ Pain settles after a few days
⚠️ BUT this is where problems begin.

Rotational knee injuries can produce occult ligament or meniscal damage that does NOT show up on early X-ray 📸❌ and may only become evident weeks later on MRI 🧲🧠 — once instability, catching, or loss of trust in the knee develops.

Yes — resting, icing, and “letting it calm down” may reduce symptoms temporarily ❄️⏳
❌ But symptom reduction does NOT equal tissue healing.

Missed or under-rehabbed heel hook injuries can progress to:
• Chronic knee instability 🦵⚠️
• Recurrent swelling with training 💧
• Reduced confidence in leg entanglements 😬
• Early degenerative change 🕰️🦴
• Long-term time off the mats — often months, not weeks ⛔🤼‍♂️

This is why proper assessment, load management, and progressive rehab are essential after any heel hook injury — even if it “didn’t feel that bad at the time” 🚨

📚 Evidence note:
Rotational knee loading has been shown to place particularly high strain on the ACL and posterolateral structures, even in the absence of high compressive force
(LaPrade et al., American Journal of Sports Medicine) 📖✅

👉 If you’ve been caught in a heel hook and are dealing with:
• Ongoing knee pain
• Instability or hesitation when scrambling
• Clicking, catching, or swelling
• Loss of confidence in leg-lock exchanges

📩 DM me to book in for a proper diagnosis and a structured rehab plan — so you can train long-term, not just survive until the next grading 🧠🦾