Navratri is the season of dazzling lights, thumping dhol beats, and vibrant Garba nights that bring families and friends together. But while twirling in chaniya cholis or kediyus is exhilarating, your knees and ankles silently take a toll. Dr Krunal Shah, an orthopaedic and sports medicine surgeon from Surat, recently shared on his Instagram post dated September 18 that Garba nights see the highest number of ligament injuries each festive season.In his post, Dr Shah explains that dehydration, prolonged dancing, and overuse of painkillers can put severe stress on joints, especially during non-stop four to five-hour sessions. He emphasises preparation, proper nutrition, pacing, and footwear as essential measures to avoid injuries while enjoying the festival. Following his advice ensures you can dance all nine nights with energy, joy, and minimal risk to your knees and ankles. Here’s a detailed guide based on his expert tips to keep your Garba nights safe and fun.
Why Garba dancing can strain your joints
Garba involves continuous spins, squats, and sudden directional changes. These high-impact moves repeatedly stress your knees and ankles. Dancing for hours without proper preparation can lead to ligament strains, sore muscles, or joint stiffness. Understanding how these movements affect your body helps you take preventive measures.
6 Garba tips from an orthopaedic surgeon to protect knees and ankles
Before starting your Garba rounds, follow these six tips from the orthopaedic surgeon to ensure safe, energetic, and injury-free Navratri celebrations.
Maintain hydration and nutrition for Garba
Hydration is critical during long Garba nights. Carry water and protein bars, and keep your glucose levels stable. Getting 7–8 hours of sleep and following a proper diet keeps joints and muscles energised for high-impact activity.
Start preparing early
The orthopaedic surgeon recommends starting preparation from June or July. Incorporate stretching, flexibility exercises, yoga, and strength training to condition your body. Early preparation helps muscles and joints withstand prolonged dancing.
Strengthen your leg muscles for Garba
Leg strength is essential to support knees and ankles. Exercises like lunges, squats, calf raises, and core workouts strengthen the muscles around your joints, reducing the risk of ligament injuries.
Avoid painkillers during Garba
Never take painkillers to push through discomfort. The orthopaedic surgeon warns that painkillers can strain the kidneys, especially when dehydrated during long dancing sessions. Focus on preventive measures, stretching, and rest instead.
Listen to your body
If you feel pain or discomfort, pause immediately. Ignoring mild pain can escalate into serious injuries. Paying attention to your body ensures you can continue celebrating all nine nights safely.
Wear supportive footwear for Garba
Choose lightweight, cushioned shoes with good grip rather than traditional footwear that lacks support. Proper shoes reduce stress on knees and ankles and prevent slips or falls during high-energy moves.
Signs to watch for in the knees and ankles during Garba
Some mild soreness is normal after dancing. Persistent pain, swelling, or difficulty bending your knees or ankles indicates ligament stress. Rest immediately and consult a healthcare professional before continuing Garba. Early care prevents long-term discomfort.Navratri is about rhythm, joy, and togetherness. By following the orthopaedic surgeon’s tips, hydration, preparation, strength exercises, avoiding painkillers, listening to your body, and wearing proper footwear, you can dance through all nine nights safely. Keep your joints happy, your energy high, and make every Garba night memorable without injuries.Disclaimer: This article is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider regarding any medical condition or lifestyle change.Also read| These two irregular eating habits are raising heart attack risk in young Indians
