Orthopaedic surgeon warns against ligament injuries during Garba nights; how you can prevent them

Navratri is the time to step out of your homes and celebrate with your loved ones. While dolling up in festive finery and feasting are a given, many people enjoy playing Garba for long hours. It’s something they look forward to the whole year; however, sudden twists and turns during dancing may not be very kind to your body, especially your knees and ankles.

Dr Krunal Shah, an orthopaedic and sports medicine surgeon based in Surat, in his recent Instagram post shared simple and effective tips on how to avoid injuries this festive season.

Tips to avoid injuries during Garba nights:

• Stay hydrated: When you are tired, your chances of injury increase.


• Maintain glucose levels: He advised carrying protein bars, which help provide essential nutrients and boost energy levels.


• Sleep adequately: Ensuring quality sleep of 7–8 hours keeps you fresh and energised throughout the day.


• Prep early: It is best to start preparing for the season from June or July, whether it’s your diet, moves, or workout.


• Workout seriously: “Hit the gym, practice stretching, flexibility exercises, yoga, and strength training,” he advised.


• Mind your nutrition: He emphasised the importance of nutrition, which helps you stay healthy and fit to enjoy the festive season to the hilt.

In addition to these, experts also say that the right footwear matters. Avoid high heels or slippers with worn-out soles. It’s also best to rest rather than dance non-stop for long hours.

Dr Shah also shared that painkillers should be avoided, adding, “If you already have pain or any injury, it’s crucial that you do not take painkillers. All painkillers affect the kidneys — that’s common knowledge. When you’re dancing Garba for 4–5 hours, dehydration already compromises your kidneys. Taking painkillers on top of that can cause even more damage.”