Dr. Surbhi S Choudhary
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Sports Medicine Doctor | Content Creator
Helping people recover from injuries and improve performance through the right medical guidance and sports rehabilitation.
Creatine for all…
12/09/2026
🚴 Cycling is good for your knees… but cycling alone may NOT be enough.
If you cycle regularly but still develop outer-knee pain, IT Band symptoms, or knee discomfort, don’t immediately blame your knee.
Your hip strength and mobility may be part of the problem.
Cycling is repetitive. It can strengthen your quads and improve endurance, but if your glutes, hip abductors and adductors aren’t strong enough—or your hip mobility is limited—your lower-limb mechanics can be affected.
And simply stretching your IT band may not fix the underlying issue.
👉 Think beyond the knee:
• Hip + glute strengthening
• Adductor strengthening
• Hip mobility
• Lower-limb control
• Progressive cycling load
• Bike fit when appropriate
Strong knees need a strong system—not just strong quads.
📌 Save this if you’re a cyclist.
💬 Comment “KNEE” if you want a guide on what to strengthen for cycling-related knee pain.
Follow for more evidence-based knee, sports injury & performance tips.
Zone 2 training can help improve your VO₂ max—but are you actually training in Zone 2? 🫀🏃♀️
Here’s the easy way to understand it:
🔹 Step 1: Calculate your estimated max heart rate
A simple formula: 220 − your age = estimated HRmax
🔹 Step 2: Find your Zone 2
Approximately 60–70% of your HRmax is a commonly used estimate for Zone 2.
But remember—these formulas are only estimates. Your actual training zones can vary based on your fitness level and physiology.
🔹 Step 3: Track your VO₂ max
VO₂ max tells you how efficiently your body can use oxygen during exercise and is an important marker of cardiorespiratory fitness and longevity.
The easiest and most accurate way to know your VO₂ max and training zones is through a proper VO₂ max assessment, rather than relying only on smartwatch estimates.
Want to know your actual VO₂ max? 👇
💬 Comment “VO2 MAX” and we’ll send the booking link directly to your DM.
You can then use your results to build a more personalised strategy to improve your cardiovascular fitness. 🚀
09/09/2026
I’m not working out just to look fit.
I’m working out because I want strong, healthy knees for the long run. 🦵🏻
Knee arthritis prevention shouldn’t start when the pain becomes unbearable.
Strength training, regular movement, maintaining a healthy body weight and improving overall fitness can all be part of taking care of your knees before problems begin.
As a Sports Medicine doctor, I see too many people start thinking about their knees only after pain starts affecting their daily life.
So I’m curious… 👀
Would you be interested in a Preventive Knee Arthritis Program?
A structured program focused on stronger muscles, healthier movement and long-term knee health.
👇🏻 Comment “KNEE” if you think I should launch it.
SportsMedicine HealthyAging KneeStrength JointHealth PreventiveHealth
Agar aap knee supplements le rahe hain, but ye ek cheez nahi kar rahe… toh aapka supplement paisa waste ho sakta hai!
Let me clarify — strength training ke bina ye supplements koi magic nahi kar sakte.
Aur strength training ka matlab bilkul ye nahi hai ki aapko gym jaakar heavy weights hi lift karne hain.
Kuch basic exercises hain jo aapko apne knees ke liye regularly karni chahiye, taaki knee-supporting muscles strong rahein.
Tab jaakar in supplements ka maximum benefit aapko dekhne ko milega.
Toh agar aap jaana chahte hain ki knee joint health ke liye main kaunse 3 supplements recommend karti hoon,
comment karein “LINK” aur main aapko details bhej dungi.
08/09/2026
Happy physiotherapy day🫶🏻
Comment ‘ACL’ for free recovery guide.
🦵 FREE ACL Recovery Guide — Everything you need to know about recovering from ACL surgery in one place.
✅ 5 phases of rehab with clear goals
✅ Progression criteria for every phase
✅ When to start plyometrics & balance training
✅ Return to sport assessment tests
✅ Interactive tick-box format
Whether you’re Day 1 post-op or preparing to return to the field — this guide gives you a clear, clinical roadmap. SportRehab ReturnToSport ACLWarrior
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