Arthroscopic surgeon Dr Krunal Shah not too long ago stated that “we’ve got most knee ligament harm sufferers” through 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 taking part in garba.”
In line with Dr Shah, it’s pertinent to deal with garba like a sport and practice for it months prematurely. “Maintain your hydration up. Preserve 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 practice for it, specializing in stretching, flexibility, strengthening, and correct diet. Take relaxation instantly after harm. Settle 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 danger of ligament accidents.
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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 arduous flooring. All these put gigantic strain on the knee, particularly if one will not be accustomed to common bodily train or is stiff. Probably the most incessantly 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 just like powerful ropes holding the knee collectively, can overstretch or rupture. “Couple this with festive zeal, incessant dancing for hours with no break, and in some situations, inappropriate footwear, and the hazard will increase,” remarked Dr Kukreja.
What can dancers do to stay injury-free?
Just a few good habits can help:
-Begin with a warm-up: Gentle stretching and mobility workouts situation the muscle mass and ligaments.
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-Supportive footwear: Avoid excessive heels or greasy footwear.
-Respect limits: Take breaks somewhat than dancing nonstop for hours.
-Leg strengthening: Easy squats, lunges, and stability workouts, exercised repeatedly, can minimise danger.
-Drink loads of water: Fatigue raises the possibilities of getting injured.
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Right here’s why it’s best to care about your knees (Picture: 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 pressured. “Use ice to lower swelling, elevate the leg, and don’t stroll on it. If the ache persists, seek the advice of a health care provider as quickly as attainable. Early analysis and therapy avert long-term penalties akin to persistent knee instability or untimely arthritis,” stated Dr Kukreja.
Have a good time, however deal with your physique. “Think about garba a sport; it requires preparation, endurance, and safety. Somewhat 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 specialists we spoke to. At all times seek the advice of your well being practitioner earlier than beginning any routine.
