{
  "id": 13616647,
  "title": "Don’t Let The Beat ‘Beat’ Your Body: The Garba Fitness Guide",
  "url": "https://urgent.news/2026/10/11/dont-let-the-beat-beat-your-body-the-garba-fitness-guide",
  "topic": "health",
  "section": "Health & Medicine",
  "published": "2026-10-11T02:10:00.000Z",
  "source": {
    "name": "Free Press Journal",
    "slug": "free-press-journal",
    "url": "https://www.freepressjournal.in/lifestyle/dont-let-the-beat-beat-your-body-the-garba-fitness-guide"
  },
  "original_language": "en",
  "account": "Every year, as Navratri arrives, Mumbai's physiotherapy clinics witness a surge in ankle twists, knee strains and lower back issues. The culprit? The transition from sedentary lifestyles to the high-intensity Garba and Dandiya dances. Dr Minakshi Fullara, a physiotherapist, explains that most injuries stem from sudden, awkward movements on uneven surfaces. Ankle sprains, knee pain and foot discomfort are the most common complaints. Dr Mustansir Abbasi, an orthopaedic surgeon, stresses the importance of proper footwear. Heavy chaniya-cholis and lehengas, while fashionable, hinder movement and put strain on the lower back and knees. He recommends lightweight, comfortable clothes and shoes with cushioning and flexible soles. A brief warm-up routine can also prevent injuries. This includes light exercises such as marching on the spot, ankle rotations, leg swings, squats and lunges. If a sharp, localized pain occurs, it's best to stop and seek medical attention. Those with recent injuries should avoid participating. Proper nutrition is also crucial. A pre-dance meal consisting of complex carbohydrates, potassium, magnesium and calcium can help prevent cramps and fainting. Staying hydrated throughout the event is essential. Post-dance, a light, warm meal and gentle stretching can aid recovery.",
  "summary": "For nine nights, the dhol is non-negotiable. But your body might have other plans. With Garba and Dandiya going from 30-minute community circles to 3-hour high-intensity workouts in sneakers and lehengas, physiotherapy clinics in Mumbai see a 30-40% spike in ankle twists, patellar tendinitis and lower back strains every October. The problem isn’t the dance. It’s the sudden jump from desk to…",
  "key_points": [
    "Mumbai clinics see rise in ankle, knee, and back injuries during Navratri.",
    "Ankle sprains, knee pain, and foot discomfort are most common complaints.",
    "Proper footwear, warm-up, and hydration prevent injuries."
  ],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}