Dr.Pulak's StepUp Joints

Dr.Pulak's StepUp Joints "Dr.Pulak Vatsya has been treating bone and joint-related ailments for the past 7 years.

His plethora of experience from institutes like PGIMER, Chandigarh, and AIIMS, New Delhi, allows him to diagnose, manage and provide a better quality of life.

10/09/2025

Pain on the outside of your elbow could be more than just strain — it might be Tennis Elbow. Don’t ignore the signs, get it checked early for the right care.

Pain on the Outer Side of Your Elbow?It might be Tennis Elbow — not just for athletes! Get expert care from sports injur...
09/09/2025

Pain on the Outer Side of Your Elbow?
It might be Tennis Elbow — not just for athletes! Get expert care from sports injury specialist Dr. Pulak Vatsya.
📞 9711288726


⸻

Overuse Injuries in Young Athletes: When Training Becomes Too MuchAs youth sports become more competitive, overuse injur...
09/09/2025

Overuse Injuries in Young Athletes: When Training Becomes Too Much

As youth sports become more competitive, overuse injuries are on the rise — especially among gymnasts, runners, swimmers, and football players. Unlike acute injuries caused by falls or collisions, overuse injuries result from repetitive strain without adequate rest. Common issues include stress fractures, tendinitis, shin splints, and joint inflammation.

Early symptoms may include mild pain during activity, stiffness, or swelling — often ignored until performance suffers or pain becomes chronic. Risk factors include improper technique, lack of cross-training, and insufficient rest periods.

Prevention involves balanced training schedules, appropriate footwear, muscle strengthening, and monitoring for signs of fatigue. Parents and coaches must prioritize recovery and avoid pushing young athletes beyond their physical limits.

Dr. Pulak Vatsya, an orthopedic surgeon and sports injury specialist, emphasizes early diagnosis and rehab-focused recovery. At StepUp Joints, he provides tailored treatment for overuse injuries with a focus on long-term joint health and performance preservation.

Young bodies need care, not just competition. Recognizing the signs of overuse early can prevent long-term damage and ensure a healthy athletic journey.

28/08/2025

🏃‍♂️ Heard a pop during sports followed by knee swelling? It could signal an ACL tear — don’t ignore it, get checked early!

May Bappa always bless you with peace of mind. 🌼
27/08/2025

May Bappa always bless you with peace of mind. 🌼

Best Warm-Up & Cool-Down Routines for Injury PreventionInjury prevention begins with preparing your body before exercise...
25/08/2025

Best Warm-Up & Cool-Down Routines for Injury Prevention

Injury prevention begins with preparing your body before exercise and allowing it to recover afterward. Warm-up routines help increase blood flow, loosen muscles, and prime joints for movement, while cool-down routines reduce stiffness and aid recovery.

A good warm-up should last 5–10 minutes. Start with light cardio like brisk walking, cycling, or jogging to elevate your heart rate. Follow this with dynamic stretches such as arm circles, hip rotations, and leg swings. These movements mimic workout actions, improving flexibility and reducing muscle strain risk. For strength training, include bodyweight exercises like squats, lunges, or push-ups to activate specific muscle groups.

Cooling down is just as important. After exercise, gradually lower your heart rate with 3–5 minutes of slow walking or light jogging. Then focus on static stretches, holding each stretch for 20–30 seconds. Target key areas like hamstrings, quads, shoulders, and calves to release tension and improve flexibility. Adding deep breathing helps relax the nervous system and promotes faster recovery.

By consistently including warm-up and cool-down routines, you enhance performance, reduce soreness, and lower the risk of injuries—keeping your fitness journey safe and sustainable.

Sports injuries are common, but ignoring them can end more than just the game – it can end careers. Listen to your body,...
22/08/2025

Sports injuries are common, but ignoring them can end more than just the game – it can end careers. Listen to your body, act early, and play safe.

19/08/2025

No injury, yet your knee aches? It’s your body’s way of signaling something deeper. Don’t ignore persistent pain – early check-ups prevent bigger problems!

Let’s rejoice in the divine birth of Lord Krishna. 🌸
16/08/2025

Let’s rejoice in the divine birth of Lord Krishna. 🌸

A free nation, a united people, a glorious future. Happy Independence Day!
15/08/2025

A free nation, a united people, a glorious future. Happy Independence Day!

Celebrating the endless love and protection on this special day. 💫
08/08/2025

Celebrating the endless love and protection on this special day. 💫

Overtraining Syndrome: When Exercise Starts to Hurt Your JointsDr. Pulak Vatsya – Orthopedic Surgeon, Ex-Sr. AIIMS New D...
07/08/2025

Overtraining Syndrome: When Exercise Starts to Hurt Your Joints
Dr. Pulak Vatsya – Orthopedic Surgeon, Ex-Sr. AIIMS New Delhi

Exercise is essential for a healthy body, but overtraining can do more harm than good — especially to your joints. Overtraining Syndrome (OTS) occurs when your body doesn’t get adequate time to recover between intense workouts. This constant strain on muscles and joints can lead to inflammation, chronic pain, and long-term joint damage.

Early signs of OTS include persistent fatigue, joint stiffness, unexplained aches, mood changes, and performance decline despite consistent training. For those lifting heavy weights or engaging in high-impact sports, the risk is even higher. Ignoring these signs can result in ligament stress, cartilage wear, or even joint degeneration over time.

Rest and recovery are just as important as the workout itself. Alternating high-impact exercises with low-impact activities like swimming or yoga, and allowing proper rest days, can help protect your joints. Proper hydration, stretching, and a nutrient-rich diet also play a vital role in joint health.

If joint pain persists even after rest, it’s time to consult an orthopedic specialist. Dr. Pulak Vatsya emphasizes that identifying early signs of overtraining can prevent serious complications. Remember, training smart is better than training hard when it comes to long-term fitness and joint care.

Address

Delhi
110017

Opening Hours

Monday 6:30pm - 8:15pm
Tuesday 6:30pm - 8:15pm
Wednesday 6:30pm - 8:15pm
Thursday 6:30pm - 8:15pm
Friday 6:30pm - 8:15pm
Saturday 6:30pm - 8:15pm
Sunday 6:30pm - 8:15pm

Telephone

+919711288726

Website

Alerts

Be the first to know and let us send you an email when Dr.Pulak's StepUp Joints posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Dr.Pulak's StepUp Joints:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram

Category