YOS Sports Health Specialists

14/10/2025

🧠 Sprain vs Strain: Know the Difference. Move Smarter.
Ligament injury? That’s a sprain.
Muscle injury? That’s a strain.
💡 Sprain rehab = balance & proprioception
💪 Strain rehab = strength & control
Understanding the difference helps you recover right.
Tag your weekend warrior friends—they need this one.
📩 Got a query or need help with your recovery?
Link in bio to connect with Ashish and the YOS Sports Clinic team.

09/10/2025

🦵 Knee Pain That Just Won’t Quit? It Could Be Your Meniscus.
If squatting hurts, or your knee clicks, locks, or swells—don’t ignore it. You might be dealing with a meniscal injury.
🧠 The meniscus is your knee’s shock absorber.
🔁 Twists, wear and tear, or poor movement patterns can damage it.
⚠️ Symptoms: stiffness, swelling, limited range, locking.
💪 Rehab works. Surgery may be needed if it locks.
🎯 Movement should be smooth—not stuck.
Tag someone whose knee locks when they stand up. YOS can help.

07/10/2025

👣 Flat Feet? Don’t Panic. Understand. Act.
Flat feet aren’t always a clinical concern. Some are genetic, others shaped by posture, footwear, and movement habits.
✅ Encourage children to walk barefoot—this supports natural arch development
✅ Focus on alignment and biomechanics, not just foot shape
⚠️ Experiencing pain in your ankles, knees, hips, or lower back? It may be time for a clinical assessment
🎯 Movement should feel good. If it doesn’t, YOS can help.
📩 Need guidance? Reach out to YOS Sports Clinic today.
Drop a 🧠 emoji if you’ve ever been told your flat feet are causing your pain.

04/10/2025

😴 Wake up worse than you slept? There’s a fix.
Sleep should heal—not hurt. Try these positioning hacks:
🔹 Back pain: Place a pillow under your knees
🔹 Sciatica: Sleep on the opposite side with a pillow between your legs
🔹 Shoulder injury: Hug a pillow to support your shoulder
🛌 Recovery doesn’t pause at night.
Better sleep starts with better habits.
🎯 Treat it early.
📩 Need help? Contact YOS Sports Clinic for personalized guidance.

01/10/2025

Taping or no taping—what actually helps?
Many athletes and non-athletes use taping to reduce pain or make movement easier. There’s no harm in it, and if it makes you more comfortable, go ahead and use it.

But let’s be clear: taping won’t heal the injury.
It’s a comfort tool, not a cure.

Use it for relief, not recovery.
Make an informed decision based on your needs and goals.

📩 Need help deciding what’s right for your body?
Contact YOS for personalized guidance.

27/09/2025

Sharp heel pain with your first step out of bed?
It could be plantar fasciitis—a condition where the band under your foot tightens overnight and screams when stretched in the morning.
⚠️ Heel or arch pain is a major sign.
Whether you’re a runner or a desk warrior, this can hit hard.
✅ Rest, stretching, supportive footwear, physiotherapy, and sometimes injections can help reduce inflammation and prevent it from becoming chronic.
🎯 Treat it early. Walk pain-free.
Tag that one friend who limps to the bathroom every morning.
📩 Need help? Contact YOS Sports Clinic for personalized guidance.

24/09/2025

🏋️‍♂️ “Will lifting weights stunt my child’s growth?”
It’s a common concern—but the science says otherwise.
✅ Supervised strength training can:
• Build muscle safely
• Strengthen growing bones
• Improve posture and coordination
It’s not about heavy weights.
It’s about proper form, control, and expert guidance.
Stunted growth is more often linked to poor sleep and unhealthy nutrition—not squats in the gym.
🎯 Let’s shift the narrative and support young athletes with facts, not fear.
📌 Tag a parent who needs to hear this.
📩 Need help? Contact YOS Sports Clinic for personalized guidance.

24/09/2025

Does ultrasound therapy or IFT actually fix your injury?
Not quite. These are passive treatments meant for short-term relief—not long-term recovery.
✅ True healing comes from:
• Movement
• Progressive loading
• Smart recovery strategies
While modalities like ultrasound and IFT can ease discomfort, lasting results require strength, stability, and mobility. It’s not about machines—it’s about method.
📌 Want to know which techniques truly make a difference?
Drop a ❓ in the comments or reach out directly.
📩 Need expert guidance for your recovery? Contact YOS Sports Clinic for a personalized plan that works.

22/09/2025

20/09/2025

Effective Recovery Methods You Should Know
Recovery isn’t one-size-fits-all. Here’s a quick breakdown of what works:
• Foam rollers: Ideal for general muscle soreness
• Massage guns: Great for trigger points—use in moderation
• Icing: Best for swelling and acute injuries (first 3–4 days)
• Massages: Helpful after intense physical activity or sports events
Save this toolkit and explore what suits your routine best.
If you’re experiencing discomfort or need personalized guidance, feel free to reach out —we’re here to help.

15/09/2025

🧊 Is Your Shoulder Turning Into a Rock?
It could be a frozen shoulder—and it won’t thaw on its own.
Freezing. Frozen. Thawing. The three stages can stretch over 1–2 years without treatment.
But with early rehab, recovery is much faster.
Don’t wait it out. Mobilize it early.
Save this and send it to someone who says, “It’ll get better on its own.”
For a deeper understanding and personalized guidance, feel free to reach out.

14/09/2025

Posture matters—but movement matters more.
In this quick explainer, we break down a common misconception: good posture alone won’t fix back pain if you’re sitting for hours on end.
✅ Support your spine
✅ Shift positions regularly
✅ Take posture breaks—not just posture pics
Static sitting for 10+ hours? No posture can undo that.
Good posture is dynamic, not rigid. Rethink your setup, rethink your habits.
💬 Comment “chair” if your workstation needs a rethink.