Arthroscopic surgeon Dr Krunal Shah not too long ago stated that “we have now most knee ligament harm sufferers” throughout the garba season. Talking to Dr Aanchal Panth, dermatologist and hair transplant surgeon, on a podcast, he added: “You will need to heat up and stretch earlier than enjoying garba.”
In accordance with Dr Shah, it’s pertinent to deal with garba like a sport and prepare for it months upfront. “Hold your hydration up. Keep your glucose ranges. Take protein bars. Sleep for 7-8 hours an evening earlier than. Begin practising three months earlier than. Do flexibility practices like yoga, Pilates. Deal with garba like a sport and prepare for it, specializing in stretching, flexibility, strengthening, and correct vitamin. Take relaxation instantly after harm. Quiet down proper after garba. By no means take painkillers after performing garba,” he shared.
Taking a cue, let’s discover the hyperlink between garba and the chance of ligament accidents.
Story continues beneath this advert
Dr Mohit M Kukreja, marketing consultant orthopaedic surgeon at Wockhardt Hospitals, Mumbai Central, concurred and famous that Navratri sees an “apparent rise in knee ligament harm sufferers” yearly. “The reason being that garba and dandiya incorporate fast foot motion, sharp turns, leaping, and twisting on laborious flooring. All these put gigantic strain on the knee, particularly if one isn’t accustomed to common bodily train or is stiff. Probably the most steadily affected is the anterior cruciate ligament (ACL),” stated Dr Kukreja.
Why are the knees so prone to harm in garba?
The knee is a hinge joint that helps the physique’s weight. As people twist, bend, or land awkwardly, the ligaments, that are much like powerful ropes holding the knee collectively, can overstretch or rupture. “Couple this with festive zeal, incessant dancing for hours and not using a break, and in some situations, inappropriate footwear, and the hazard will increase,” remarked Dr Kukreja.
What can dancers do to stay injury-free?
A couple of good habits can help:
-Begin with a warm-up: Mild stretching and mobility workouts situation the muscle tissues and ligaments.Story continues beneath this advert
-Supportive footwear: Keep away from excessive heels or greasy footwear.
-Respect limits: Take breaks relatively than dancing nonstop for hours.
-Leg strengthening: Easy squats, lunges, and steadiness workouts, exercised recurrently, can minimise danger.
-Drink loads of water: Fatigue raises the possibilities of getting injured.Story continues beneath this advert
Right here’s why it’s best to care about your knees (Photograph: Freepik)
If one experiences ache or an abrupt “pop” within the knee whereas dancing garba, what ought to they do?
Cease dancing without delay, Dr Kukreja careworn. “Use ice to lower swelling, elevate the leg, and don’t stroll on it. If the ache persists, seek the advice of a physician as quickly as potential. Early analysis and remedy avert long-term penalties equivalent to continual knee instability or untimely arthritis,” stated Dr Kukreja.
Have a good time, however handle your physique. “Contemplate garba a sport; it requires preparation, endurance, and safety. A bit warning ensures the spirit of festivities carries on unhurt,” stated Dr Kukreja.
DISCLAIMER: This text is predicated on data from the general public area and/or the consultants we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
