Z

DR. APURV MEHRA

General Information
Brochurel

Movement Diet

Propels ie... Precautions

0- Exercises
Dr. Apurv Mehraa
Aspiring to Serve Humanity
For Appointments
8800222008
VIDYA JEEVAN ORTHOPEDICS CENTRE O11 41512008 t
India's Most Trusted Centre For Ethical Practice As Per Clinicans www.drapurv.com
O Clinic: 28, Vigyan Vihar, Near Yamuna Sports Complex (Gate No. 2) Delhi - 110092
A Vidya Jeevan Orthopedics Super Speciality Centre

Every Kitogrem of weight reduced will decrease the pressure on your knee
So eat wisely.. by 4 fold,

My Plateof Food
Sabj Satisfies
your taste buds

Salad 25%
Flls your Curry
satiety

50%
Roti

25 %
Provides
Rice calories

50 percent of your plate should include cut

vegetables that give you
feeling of fullness. 25 percentage should have a tasty dish of your
choice and the
remaining 25 percent should have some form of
carbohydrate like 2 rotis or a bowl of rice. This will provide adequate
nutrition as well as satisfy your taste buds.
bite you have. Do not over eat or under
Always try to enjoy each
eat.

Eat More Eat Less

Green leafy vegetables 1.
2 Fruits
Sugar 6 Saturated fats
2. Salt 7. Red Meat
3 Antioxidant Rich Diet 3. Fried Foods 8 Egg Yolk
4. Fish 4 High, Fat Dairy 9 Alcohol
5 Vitamin Supplements (as advised by 5. Processed 10. White Flour
your doctor) Foods

"Everythng you can imagine can be made real" P. Picaso

 Vidya Jeevan Orthopedics Super Speciality Centre A
HEALTHY FOOD FOR STRONG BONE

Sun Exposure in
the Morning
MOST VALUABLE SOURCE IS FOR FREE for about
twenty minutes

SAFE
FOR CURD TOFU
MILK
DIABETICs

SPINACHH FOX NUT WALNUT

FRUITS CHEESE ALMONDS

SESAME SEEDS EGG SARDINE

Yesterday is history, tomorrow is u mistery today is a gift of god,

and thats why it is called "the present" Bill Keane

2
AVidya Jeevan Orthopedics Super Speciality Centre
Arthritis &

Inflammatory Painpain
F o o d sf o r A r t h r i

or

Ginger
Ginger contains gingerols
which are potent Cherries
anti-inflammatory Contain anthocyanocides
compounds. Eat more which help lower uric
fresh ginger or levels reducing pain acids
drink ginger root tea.

Turmeric
Contain cucumin which is Pineapple
an anti-oxidant & Contain bromelain
anti-inflammatory. which isan effective
anti-inflammatory
Raw apple cider vineger
Contains helpful
Omega 3's
anti-inflammatory
properties. 1 Tbsp in Contain anthocyanocides
6-8 ounces of water, or which help lower uric acids
use as part of a salad BRAGG
oRGANIC
levels reducing pain, Eat
dressing. APPLE CIDE more chia, fish, hemp,
YINEGAR and flax seeds

-AVOID-
Sugar foods
Leads to increase Omega 6 oils
Advanced Glycation
End Products (AGES) High intake of omega 6
increases inflammation in
(Toxins causing the body. Replace foods
inflammation),
which results in more Containing omega -6s
with healthier omega 3
aches and pains foods

Fried foods
Overcooked food or
foods cooked at Salt
high
temperatures incite the For some people excess
inflammatory response sodium consumption can
because they create inflame the joints.
AGES Less salt may help
arthritis symptoms.

It is never too late to be

what vau miaht hana ha
 Vidya Jeevan Orthopedics Super Speciality Centre
A
FOODS TO BE AVOIDED IN
HYPER-URICEMIA (URIC ACID)

ALCOHOL RED-MEAT SOFT DRINK

TOMATOES BRINJAL LADIES FINGER

BEANS BLACK PEAS

LOBHIYA

CABBAGE SPINACH PICKLE

WHITE GRAM
MUSHROOM
CHEESE
than krnowledge.
"Imagination is more important Einstein
the world. Albert
"

encircles
knowledge is limited but imagination
AVidya Jeevan Orthopedics Super Speciality Centre
Erereises not onty keeps your body ft and strong. but it helps you change your attitude towards life

Choose exercises as advised

by your doctor considering
your age and disorders.

Do's () Don't ()
1. Brisk Walking 1. Never over do
2. Walik only on flat 2. Do not strain your
surface knees
3. Choose a well
padded and well
supported foot wear

1. Keep all joints mobille

1. Avoid Prolonged
Sitting

2. Gentie Cycling

2. Avoid Prolonged
Use of
Mobile/Computer
3. Swimming

Chair height should be

18 inches

Avoid stair climbing

as an exercises Avoid Forward Bending

18 inchee

|Avoid squatting with Avoid cross legged sitting

beyond 90 degree knee
"Be the change you wish to see in the world" Mahatma Gandhi
 Vidya Jeevan Orthopedics Super Speciality Centre

Neck and Back Care

Do's () Don't (x)

1. Keep your back straight

while sitting on chair

2. Avoid slouching posture.

Correct
3. Maintain correct body
posture.
4. Use firm seat always.

5. Keep foot off the ground

on a support.

6. Top of the screen should

be at the level of the eye

7. Do not bend neck while

using mobile or any other
Incorrect|
gadgets. Keep it in front of
eyes& look straight.

8. Avoid prolonged sitting

while studying and
working on computers.

"Focus on a simple but clear message"

 Vidya Jeevan Orthopedics Super Speciality Centre

NECK CARE T TTuAu

t Do not use hard thick pillow. Nuemai icw Healy piltbw

Use any cioth roll or cervical
pilow under your neck ares.

2.Trytoavoid jerky movements of

neck

3. Do not look at one direction for

more than 10
minutes 3. fAT 10 A-E
Keep neckmobile

4. Do not carry heavy

weights on
your upper back.

"The error of one moment can become the sorrow of a life time"
 S Super Speciality Centre

BACK CARE

1. Don't bend your back

directly to pick something
from the floor.

Bend your knees first

(squat position) to pick
something or to do any
bending task.
HT

The wrong way The right

way

2.Avoid pushing and pulling

anything heavy. It may be
dangerous for your back.
2. fco 4R ak

3. Always get up from

side lying position to
avoid strain on the
back

4. Use pillow below knee

if you have
of sciatica
symptoms

"Cut your coat according to your cloth"

 Vidya Jeevan Orthopedics Super Speciality Centre A
CERVICAL EXERCISES

A. Turm neck right and left.

B.Bend neck to look down and up.
C.Bend neck right side and left side.
Do all movements to full ranges.
10 times, twice a day.
HTRT aTRT 10-10TR )
A

AS)

"The full se of today is the best preparation for tomorrow".

 Vidya Jeevan Orthopedics Super Speciality Centre
To strengthen neck muscles. Do
following exercises 1 by 1,10 times each for 10 seconds.

1. a. Tie hands behind head and

put pressure on head in
forward direction and bby
head in back ward
direction.
b. Pressure should be
oppositeto each other.
C. Keep neck straight and
stable.

2. a. Put tied hands on forehead

and exert pressure in
backward direction and by
head in forward direction. FTR R
b. Pressure should be in
opposite direction.
C. Keep neck straight and
stable.

3. a. Put right hand on

of head and exert
right side
pressure
towards left side by hand
and right side by head and
vice verssa.
b. Pressure should be in the
opposite direction.
C. Keep neck straight and
stable.
d. Relax at the end of 10
secondsS.

"The more words you the less

use people remember; So be short and precise.
 Vidya Jeevan Orthopedics Super Speciality Centre
SHOU LDER

1. a. Sitting or Standing position.

b. Shrug both shoulders and
hold the position for 5-10
secs.
C. After that relax the
body. (T 10 TR )
d. Do it 10 times without
tightening the body.
Note: Do not do if you have
pain in the shoulder.

2. a.
Standing or chair sitting
position.
b. Join hands without bending
elbows.
C. Take up both arms towards
ears and stretch towards aru deI et fRifA 5-10
ceiling.
d. Hold for 5-10 sec.
(10 TR b)
e. Do this 10
times.

3. a. Put tied hands behind head

and bring your elbows
backward and forward.
b. Hold the
position for 5-10 sec.
c. Do it 10 times.

5-10 Hbs zTsI ZM 10 aR I

4. a. Standing position, lift both
hands from both sides,
simultaneously.
b. Bring them to touch ears.
c. Hold for 5-10 secs 75I I H PA Fi 5-10
d. Do it 10 times. Hs T IQHT 10 R YI

5. a. Standing position. Move right

arm to make a big circle to the
side of body & vice versa.
b. Do not move too fast.
c. Do it 10 to 15 times. THT 10 T I

"When you think you have reached the end; That is the time to start again".
 Vidya Jeevan Orthopedics Super Speciality Centre
A
SPINAL AND ABDOMINAL

Start With Stretching

1 a. Take both knees or one by
one upto chest
b. Maintain the position for 5-10
secs
c. Breathing should be normal
d. Do it 10 times.

2. a. Lying position, bend both the

knees, & hand should be on
side resting over the bed.
b. Now lift buttocks off the bed
while tucking tummy inside.
c. Maintain position for 5-10
secs
d. Do it 10 times. HT 10 TR )
Continue With Stretching
3. a. Prone lying (face towards bed
or floor).
b. Lift left leg off the floor from
R R 3OT AR 5-10 H3
thigh& vice versa.
c. Hold for 10 sec.
d. Do it 10 times.

4. a. Lie on your tummy with support

of both elbows.
b. Lift head slowly from down to
look up at the ceiling (Try to lift
upto stomach area). biRTTRI (QET 10 R )
C. Maintain position for 5-10 secs.
d. Do t 10 tmes.
Note: Eyes should remain open
throughout exercise

5. a. Lie down on flat surface, bend

knees to 90 degree and hips
45 degree and place both
hands behind head.
b. Lift head & shoulder towards
knees by tucking stomach 3cR f I H RA 5-10
inside.
c. Hold for 5-10 secs.
d. Do it 10 times
from here" Oscar Wilde
of us look for the stars
"We are all in the qutter, bul some
 Vidya Jeevan Orthopedics Super Speciality Centre A
Knee Exercises

1. a. Sitting position with knees

straight, put towel roll under the
knees.
b.Holdfor 10 seconds by pushingit
downward.
c.Doit10 to15 times.
Note: Press/Push towel towards
ground.
gHT 10-15aTN

2. a. Sit with knees straight.

Put towel roll under ankles.
b. Now push towel downwards
by keeping knees straight.
c. Hold position for 5-10 seconds.
d.Doit10-15 times.
RE)

3. a. Sit with knees straight. Put cloth

roll under ankles and move
ankles forward and backward.
b. Doit30-40 times.
Note: Simultaneouslyor
alternatively by pressing it TECTI HDd EI) (NHT YE5 TTR H30-40

4.1. a. Chairsitting with erect posture.

b.Now bring your leg up (one ata
time) until it becomes straight.
.Hold for 5-10 seconds.
d.Do it 10-15 times. 5-10 HS T7 N6| (}HT 10-
4.2. a. In Chair sitting also place towel 15IR
roll between both knees and
make it straight by pressing the
towel roll.
b. Hold for 5-10 seconds. HTY HHeTI (RiA 5-10
c. Do it for
10-15times. HDT Io rT, 10-15 N 5I)
Note: Do same as above/when
knee get straight bring ankle
towards you.

"We can not direct the wind but we can adjust the sails"
 A Vidya Jeevan Orthopedics Super Speciality Centre
Knee Exercises

5. a. Lie down, face towards bed or

floor.
b. Bend your knee so that
ankle touches back.
C. Hold it for 5-10 seconds & get
back
to normal position.
d. Do it 10-15 times.

6. a. Stand against wall. Head,

shoulder should touch with wall.
Ankles should be apart from the
wall.
b. Slowly bend your knees and tryy
to make chair sitting posture.
c. Hold position for 10 seconds.
d. Do it 10-15 times. 5-10 Hs aTHRABTTÀTTI

7. a. While climbing up and down

from stairs take precaution to
do it sideways.
b. Do it 10-15 times.
Note: This technique will help in
avoiding sudden jerk and direct
force exerted on knees.

a. Lying with knees straight. Place

towel rol, under knee.
b. Now
straighten the knee
completely and hold for (5-10
seconds.
-. Do it 10-15 times
Note: Towel roll should be thick
somewhat with 3-4 rounds.

ndhi
Lve as if you were to die tomorrow. Learn as if you were to live forever." Mahatma ou
 Dr. Apurv Mehra
Dr. Apurv Mehra
strives hard to fulfill the dream imbibed
into his soul by his
Smt. Vidyavati Mehra & Shri Jeevan Ram Grandparents
To establish a system where he could Mehra
spread the torch of knowledge to all & provide
medicai care at the footsteps of all human high end ethical
beings across the divisions of the society.
Vidya Jeevan Orthopedic Centre,
Ortho Dhoom Dhadaka, Medmiracle
&Conceptual
initial steps towards realization of their Orthopedics
are the

t's working principle is on the dreams.

lines Dr. Apurv's Grandmother would
often read to him...

Dr. Apurv Mehra specialises into advanced

procedures with recent guidelines.

Joint replacement
Arthroscopy Trusted implants &
(Keyhole surgery) Latest technology Minimally
invasive surgeries
Dr. Apurv Mehra is founder
of startup -Conceptual Orthopedics
Appp.

C
Dr.
Conceptual
Orthopedics
The Learning Never Ends
GET TON

Google Play
Available on
Available cn the
App Store
Apurv Mehra has authored many
international best sellers, notable amongst them are.
Total KNEE
ARTHOPLASTY 2.0
Wha CAS can add to te
Surgy
ORTHOPEDICS
QUICK
Aper Ma

Total knee Arthroplasty 2.0

First Book on TKR by
Computer Navigation System Orthopedics Quick Review (OPQR)
Magic MCO Book of
Orthopedics
A Beginners Guide
The Differentiator For Last 10 years
An individual is known by what he visualizes
beyond his eyesight; this is called the vision.
Everything starts with a thought, but persists and develops with intention& passion.
TERI KISMAT DA LIKHA
TERE TOH KOI KHO NAHI SAKTA TU SHRAM (KARAM) KARA CHAL BANDE..
JE USDI MEHAR HOVE TA TENU OV MIL JAUGA JO TERA HO NAHIN SAKDA
 Vidya Jeevan Orthopedics Super Speciality Centre
Every Kitogram of weight reduced will decrease the
So eat wisely... pressure on your knee by 4 fold,

My Plate of Food

Sabji
Satisfies
your taste buds
Salad
Fills your
25%
satiety
Curry

50%
Roti

25%
Provides
Rice calories

50 percent of your plate should include cut vegetables that give you
feeling of fuliness. 25 percentage should have a tasty dish of
your
choice and the remaining 25 percent should have
some form of
carbohydrate like 2 rotis or a bowl of rice. This will provide adequate
nutrition as well as satisfy your taste buds.
Always try to enjoy each
bite you have. Do not over eat or under eat.

Eat More Eat Less

1. Green leafy vegetables Sugar 66 Saturated fats
2 Fruits 2 Salt 7. Red Meat
3 Antioxidant Rich Diet 3. Fried Foods 8 Egg Yolk
4. Fish 4. High, Fat Dairy 9 Alcohol
5. Vitamin Supplements (as advised by 5. Processed 10. White Flour
Foods
your doctor)

be made real" P. Picaso

"Everything you can imaqine can