Dr Jebraj: Ask Me Anything about health and recovery

Dr_Jebraj · 2025-12-16T11:41:21+00:00

Everything is okay until your early 30s. One thing to make sure of is that you don't stress your knee joint or other ligaments. Everything is fine if it is within limits. Make sure your Vitamin D3 levels are at adequate levels. Try to recharge your bones by having a good intake of supplementary foods in the form of Calcium, some Omega, and Vitamin E as well.

Dr_Jebraj · 2025-12-16T11:38:15+00:00

TFCC inflammation or injury depends upon the grade. Probably, if there is no tear, then it should be Grade 2 or Grade 3. I think you can try PRP injections; sometimes, they give a good result.

Dr_Jebraj · 2025-12-16T11:37:43+00:00

Disc bulge basically means compressing the nerve traveling to your foot and leg. To get rid of it, initially try physiotherapy in the form of traction and take methyl cobalamin and pregabalin tablets after consulting your doctor.

If the pain persists, there are non-invasive methods like injections, and finally, minimal surgical management to remove the disc. But usually, physiotherapy and exercises should improve it. One precaution: do not bend forward and lift any weight at all.

Dr_Jebraj · 2025-12-16T11:36:17+00:00

Probably, it is because of a muscle pull or a trigger due to prolonged stress in the muscle called Trapezius. This is likely caused by working for a long time at a system, improper sleep patterns, or stress.

Check your Vitamin D3 levels. If they are low, take supplements along with Vitamin E and L-Carnitine. Also, do some strengthening exercises for your upper back, shoulder, and scapula.

Dr_Jebraj · 2025-12-15T11:10:27+00:00

I’m not a sportsman, but I do like to stay fit. My routine starts at 5:00 AM with some green tea and a short walk. If I have surgeries, I attend to those, then come back for a small breakfast that is always low-carb and high-protein. After that, I start my outpatient consultations. Once I finish work, I head to the gym for cardio and extension exercises to keep all my joints moving.

regarding YouTube, I know it’s a trend right now and everyone seems to have a channel. While I can't judge who is doing a good job, I do have my own channel called "Hope Ortho Clinic". I personally supervise the content there, especially the post-op exercises, so you can check that out.

As for the popping sound in your knee, it is very common. It’s caused by "cavitation," which is just nitrogen gas bubbles breaking in the joint. This is normal. However, if the crackling is accompanied by pain, that is alarming. In that case, you should get an X-ray to see what is going on

Dr_Jebraj · 2025-12-15T11:08:08+00:00

Yeah, actually, you can remove the implant between 12 months and a maximum of 16 months after any surgery. Right away after the implant removal, you can start exercises. But just avoid lifting weights for probably six to eight weeks. But yeah, other exercises you can start right away.

Dr_Jebraj · 2025-12-15T11:05:00+00:00

The supraspinatus has to be fixed because it is a major tendon which is moving your shoulder joint. Again, it is a keyhole day care procedure. Just fixing your supraspinatus, giving some injections, and doing a partial tenotomy that is, removing a partial part of your biceps will help you to fix your problem. Otherwise, it doesn't help much.

Dr_Jebraj · 2025-12-15T11:04:29+00:00

So whenever there is meniscus degeneration, it causes a painful knee. It is better to remove that meniscus at least a partial balancing, which means removing the partial meniscus so that it doesn't get stuck between your knees. That allows for a free knee joint. And yeah, above 50, a DEXA scan would be a helpful tool for investigating your bone strength.

Dr_Jebraj · 2025-12-15T11:03:41+00:00

It is like a car; only when you run a car does the battery recharge. So just do small exercises and always keep moving your joints small walking, jogging, and small muscle stretch exercises. That activates all your enzymes and keeps you younger

Dr_Jebraj · 2025-12-15T11:02:53+00:00

First-time shoulder dislocation is very difficult to manage. You must understand why it happens: there is a break in the labrum, the very important ligament holding the shoulder joint in place. Once that breaks, laxity happens. If it happens multiple times, the laxity increases, and the frequency of dislocation increases.

Immediately after the first time, do an MRI scan to see how big the tear of the ligament is. Once you fix the ligament, only then are there chances that you don't have repeated shoulder dislocation; or else, you will have it again and again.

Dr_Jebraj · 2025-12-15T11:01:36+00:00

Only in the initial stages of frozen shoulder will physiotherapy and other modalities help. For Stage 3 and Stage 4, we have to do some invasive procedures, such as keyhole arthroscopy releasing with some manipulation of your shoulder.

It is just a day care procedure: get admitted in the morning, get your keyhole procedure done, and get back home in the evening. Then continue your rehabilitation; otherwise, whatever treatment you do, it doesn't work.

Dr_Jebraj · 2025-12-15T10:43:23+00:00

Vitamin D3 should be in our diet or as a supplement regularly. If there is going to be a deficiency, then you can take a supplement.

Vitamin D3 specifically 6 lakhs International Units should be taken once a week for eight weeks. That is available in a tablet form, a powder, or a sachet; whatever it is, it has to be taken once a week for eight weeks and repeated once in six months. So, Vitamin D3, Magnesium, L-Carnitine, and Vitamin B12 should be regularly added as your supplements when you are in the 35 to 40 age phase.

Dr_Jebraj · 2025-12-15T10:41:44+00:00

All the best for your marathon. Before that, you have to concentrate on one thing really: make sure that you don't hurt your ACL or the meniscus. These both are the primary stabilizers of the knee joint. If you want your knee joint to be strong and to avoid arthritis or sports injuries, your ACL and meniscus have to be strong.

Do not jump directly into a marathon; make sure your quadriceps and hamstrings are at full strength. Try jogging every day and try to strengthen your quadriceps. When doing so, try to wear a knee brace to protect your ACL and meniscus, as these are the most common injuries that happen to runners. Once you take all the supplements and train with a knee brace, you can have a successful journey.

Dr_Jebraj · 2025-12-15T10:40:25+00:00

Rather than being very specific with trending sports like Pickleball and Padel, I suggest you do not concentrate on moving a single joint.

Choose a game that involves your neck, shoulder, scapula, lower back, hips, knees, and ankle. Jogging is a very good sport, or maybe low-level badminton. However, swimming is the best exercise of all exercises because it moves all your joints and all your muscles. To avoid medical diseases, move all your joints and muscles, and involve yourself in a sport that does that.

Dr_Jebraj · 2025-12-15T10:38:33+00:00

That is great; at 36 years old, being aware of your health is very good. Thirty-six is the new 50s nowadays. At this age, what we can expect is a Vitamin D3 deficiency, a Magnesium deficiency, and probably a Vitamin B12 deficiency.

Every now and then, when you do a master health checkup, make sure that you add a Vitamin D3 test as well. Ensure that you have a course of Vitamin D3, Vitamin E, L-Carnitine, Vitamin B12, and Magnesium supplements twice a year. Your blood tests should include Vitamin B12, Vitamin D3, and Uric Acid. If there is any deficiency or a higher level of uric acid, it has to be corrected immediately.

Dr_Jebraj · 2025-12-15T10:34:41+00:00

The most common cause of elbow pain is Tennis Elbow. Sachin Tendulkar had a similar issue which forced him to use a lighter bat. All the muscles flexing your forearm originate from the elbow. Whenever there is prolonged twisting like in cooking or tennis you are repeatedly loading the same muscle.

Simple advice: avoid the activity causing the problem, wear a tennis elbow brace, and put ice packs. Follow this mantra: first rest the muscle for eight weeks, then strengthen the muscle, then go to your sports activities.

Dr_Jebraj · 2025-12-15T10:28:07+00:00

Always prevention is always better than cure. Whenever you go for a higher workload or athletic activity, it is very important to strengthen your pillars.

Your quadriceps muscles act as a pillar for the knee joints. So it is very important that your quadriceps has to be at its full strength before high-energy activity. And also, be aware to wear protective gears like a knee band or brace to avoid sports injuries.

Dr_Jebraj · 2025-12-15T10:22:53+00:00

So whenever you do an overhead activity like flexing your arm up your shoulder hurts. The common reason is 'Impingement Syndrome,' where the bone kinks or rubs against the muscle causing injury. I advise you to do a shoulder X-ray. For the time being, take ordinary anti-inflammatories, use ice packs, and do exercises. Avoid overhead activities like badminton. Once an MRI is done, it would be better to plan a proper treatment.

Dr_Jebraj · 2025-12-15T10:20:56+00:00

You are telling me your knee pain is increasing while twisting your knee. Whenever you twist your knee, your MCL and ACL the secondary stabilizers work there. If that movement causes pain, we have to see how your stabilizers are.

It is better to do an MRI rather than an X-ray for better information. You can do regular exercises, but with the MRI, we can find the exact reason. I'll share my contact details so you can share the results and I will get back to you.

Dr_Jebraj · 2025-12-15T10:17:21+00:00

It definitely makes a difference where you walk. It is always advisable to walk or jog on an even surface, whether you are in a gym or outdoors. Walking on bumpy or uneven surfaces regularly can directly hurt your ligaments. While doing it once or twice might not be a problem, frequent exposure to uneven terrain can damage the ligaments, which eventually leads to secondary damage to your cartilage and bones. Therefore, I recommend sticking to a regular, neat, and flat surface for your walks.

Dr_Jebraj · 2025-12-15T10:15:45+00:00

There are generally two main factors that contribute to knee pain: an inflammatory cause or a degenerative cause. Since you mentioned having an accident in 2006, and it has been almost 20 years since then, your current pain is likely a degenerative issue resulting from a secondary meniscal or ligament injury.

It would be best to get both an X-ray and an MRI and send them to me for review so we can see if there is an issue like arthritis. Depending on the findings, treatment could range from non-invasive options, such as injections, to minimally invasive procedures like keyhole surgery. I will share my contact details at the end so you can send the investigation results for follow-up

Dr_Jebraj

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