Dr Abhishek Vaish Orthopedic Surgeon

23/01/2026

🪑 Long sitting isn’t harmless!
Doctors say getting up from your chair frequently is more important than you might think. Prolonged sitting affects your joints, circulation, posture and long-term health — even if you exercise later! 

🔄 How often should you move?
✔️ Stand, walk or stretch every ~30 minutes
✔️ That’s about 8–10 movement breaks in a typical workday ✔️ 
Even short walks or simple stretches count! 

💡 Why it helps
✨ Boosts blood flow & circulation
✨ Reduces stiffness & back/knee discomfort
✨ Helps keep blood sugar in check
✨ Improves posture & joint health
✨ Keeps muscles strong, especially as we age! 

🔔 Pro tip:
Set a timer or app reminder to stand every 30 mins — little habits = big benefits! 🙌

Long hours of sitting may be silently affecting your health more than you realise, but small daily habits could make a big difference.

21/01/2026

📰✨ Featured in The Daily Guardian ✨📰

🦴 Joint Replacement: What really happens AFTER surgery?
Spoiler alert 🚨 — it’s not about bed rest, it’s about a planned comeback! 💪

In this article, I’ve broken down a week-by-week recovery guide 📆 so patients know exactly what to expect —
👉 standing & walking early 🚶‍♂️
👉 gaining strength & confidence 💥
👉 returning to daily life, hobbies & fitness 🏃‍♀️🌿

💡 Key message: Joint replacement is not the end of pain…
It’s the start of a more active, independent life ✨

👀 Have questions about recovery?
💬 Drop them in the comments
❤️ Save this post for later
🔁 Share with someone planning joint surgery

🦵✨

20/01/2026

Shoulder pain!! Get a sneak peak inside

This video demonstrates AC joint arthritis, Subacromial impingement, SLAP tear all addressed by arthroscopic surgery

20/01/2026

13/01/2026

🧗‍♀️ Who needs the gym when you can climb walls? 💥😏

Rock climbing isn’t just a sport — it’s a full-body flex 💪🔥
Arms burning? Core shaking? Legs screaming? GOOD. That’s strength, balance & endurance all working overtime 😮‍💨💯

Bonus? Your brain gets a workout too 🧠✨
Think smart. Move sharp. Climb higher 🚀

Sweat smart. Climb sassier 😎🧗‍♂️
💥

Rock climbing is the perfect full-body workout routine to enhance endurance, bone strength and muscle engagement. Here's all you should know

09/01/2026

Eat this for healthy bones

Here’s a guide to the best Indian diet for strong bones, based on expert recommendations.

02/01/2026

1 kg tumor removed

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01/01/2026

❄️ सर्दियों में हर समय थकान?
👉 यह आलस नहीं, Winter Fatigue हो सकता है! 😴⚠️

🔹 ☀️ Vitamin D की कमी – धूप कम, एनर्जी लो
🔹 🌙 दिन छोटे, रात लंबी – नींद ज्यादा, सुस्ती भी ज्यादा
🔹 🛋️ कम एक्टिविटी – ठंड में मूवमेंट कम
🔹 💤 नींद का बिगड़ा रूटीन
🔹 🤒 पहले से मौजूद बीमारियाँ

✨ क्या करें?
✅ रोज़ 15–20 मिनट धूप लें ☀️
✅ हल्की एक्सरसाइज / वॉक 🚶‍♂️
✅ संतुलित आहार 🥗
✅ अच्छी नींद 😌

💡 थकान को नज़रअंदाज़ न करें — सही आदतें अपनाएँ और सर्दियों में भी रहें एनर्जेटिक! 💪❄️

— Dr Abhishek Vaish 👨‍⚕️

Causes Of Winter Fatigue विंटर फटीग विटामिन डी की कमी और खराब डाइट की वजह से हो सकती है। इसके पीछे कई अन्य कारण भी हैं। जानने के लिए ....

29/12/2025

Bones don’t come with a spare part 🦴😉—so let’s take care of them!

Had an amazing session with the families of our brave Indian Air Force heroes 🇮🇳✈️ talking about:

🦴 Osteoporosis – weak bones, strong warning ⚠️
🦵 Osteoarthritis – joints need love too ❤️
🥗 Nutrition + lifestyle – because calcium isn’t optional
🛡️ Prevention – fix the cause before fixing the pain

Strong families make strong forces 💪
Grateful for the chance to spread bone-smart wisdom to those who keep our skies safe 🙏

🦴✨

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27/12/2025

☀️ Winter got you indoors? Don’t let your bones hibernate! 🦴❄️
As the sun hides away, so does your Vitamin D — and that means tired muscles, achy joints & low immunity! 😬 But fear not — here are 5 tasty ways to stay strong and sunny from the inside out! 🌞💪 

🥚 1. Egg Yolk Power!
Small but mighty — egg yolks are packed with Vitamin D without changing your diet too much! 🍳🧠 

🥛 2. Fortified Foods
Milk, yogurt, cereals & plant milks give your body that extra sunshine nutrient even when you’re inside! 🥣🥛 

🍄 3. UV-Exposed Mushrooms
Yes — mushrooms can soak up the sun too! Add them to soups and curries for a plant-based Vitamin D boost. 🌱🍲 

🐟 4. Fatty Fish & Cod Liver Oil
Salmon, mackerel and cod liver oil are winter MVPs for bone health 🐠💧 — just remember balance! 🧘‍♂️ 

🧀 5. Cheese & Butter
Not huge amounts — but every bit helps! Add a bit of dairy love for that extra nutrient kick. 🧈🧀 

💡 Pro Tip: If you’re feeling constant fatigue, muscle cramps or joint pain this winter, consider getting your Vitamin D levels checked — smart nutrition + timely screening = happy bones! ❤️🩺 

Sunlight exposure is often limited during winters, which makes it essential to include food sources in your diet to prevent deficiency. 

25/12/2025

🦴 Factors Affecting Fracture Healing | Know What Helps Your Bone Heal Better!

A broken bone doesn’t heal overnight ⏳. Many factors decide how fast and how well a fracture heals:

🔹 Age – Younger bones heal faster 👶➡️
🔹 Blood supply – Good circulation = better healing ❤️
🔹 Type & severity of fracture – Simple fractures heal quicker than complex ones ⚠️
🔹 Stability & fixation – Proper plaster/surgery supports healing 🦾
🔹 Nutrition – Protein, calcium & Vitamin D are essential 🥛🥗
🔹 Smoking & alcohol – Slow down bone healing 🚭🍺
🔹 Medical conditions – Diabetes, anemia & infections can delay healing 🩺
🔹 Early mobilization & physiotherapy – Helps regain strength and function 🤸‍♂️

👉 Follow medical advice, eat well, and stay active (as guided) for smooth recovery!

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18/12/2025

🦴 Bone or Joint Pain? Finding the Right Path Matters 🤔

When knee, back, or shoulder pain starts, people often begin their journey at different places—all with good intentions 👍

👉 Family physicians
👉 Physiotherapists
👉 Neurologists
👉 Rheumatologists
👉 Pain clinics
👉 Ayurveda / Homeopathy / alternative care
👉 Local healers
👉 Self-medication from the pharmacy

✨ Each has an important role—but for persistent bone, joint, or spine problems, an early orthopedic evaluation helps identify the root cause and plan the right treatment.

✅ Right diagnosis
✅ Timely care
✅ Better recovery

👨‍⚕️ When in doubt, let an orthopedic specialist guide the way.

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