Feeling tired after Garba? Must-try fitness tips for recovery after dance (Image credit: iStock)
Garba is a highly energetic and physically demanding activity, often involving dancing non-stop for several hours. While this is a great way to stay active and have fun during Navratri, recovery is equally important to maintain fitness, prevent injuries and ensure that your body is ready for the next session. We contacted Spoorthi S, fitness expert at Cult, who explains that post-garba recovery is the key to keeping your body strong, preventing fatigue and avoiding injuries. she shares post garba recovery technique To keep yourself energetic.
rehydration is key
After hours of intense dancing, your body loses fluids and electrolytes through sweat, leading to dehydration and fatigue. Proper rehydration is essential to restore this balance. “Drink water immediately after garba, but if you’re sweating excessively, consider electrolyte-rich drinks to replenish lost minerals,” suggests Spoorti. Hydration helps reduce muscle cramps and fatigue and maintains your energy levels for future dance sessions.
Include strengthening exercises
To prevent muscle strains and other injuries during Garba, it is important to build flexibility through strengthening exercises. By improving muscular endurance and flexibility, you will reduce the stress on your body from repetitive movements.
Recovery Techniques After Garba
1. Walking fast
“Brisk walking after Garba promotes blood circulation, lowers heart rate and reduces muscle stiffness,” explains Spurthi. After an intense session, walking for 10-15 minutes will help reduce tension in your legs, hips and lower back, making it an ideal recovery technique. This ensures that your body is properly cooled, thereby preventing injury.
2. Ankle Mobility Exercises
“Ankle strength is often overlooked, but it is important for balance and stability during dance,” says Spoorthi. Ankle mobility exercises, such as ankle eversion/inversion and dorsiflexion/plantarflexion movements, improve flexibility and strengthen the muscles around the ankle, making your feet more resistant to strains and sprains.
3. Leg strengthening exercises
Strengthening the muscles in your legs is another essential aspect of recovery. Simple exercises like toe curls, where you lift objects with your toes, and rolling a tennis ball under your feet can help. These exercises increase foot flexibility and proprioception, which is important for better movement control.
4. Calf and calf stretch
“Stiffness in the calves and shins due to repetitive movements is common after Garba,” explains Spoorthi. Calf stretches, such as pressing your heels into the floor while leaning against a wall and stretching your calves, help reduce stress. These stretches are important in preventing conditions like shin splints, which can arise from overuse during high-impact activities like garba.
Additional recovery methods
The intensity of Garba can lead to conditions like muscle strain or even rhabdomyolysis, where muscle tissue breaks down and releases harmful proteins into the bloodstream. To avoid these complications, Spoorti recommends the following recovery practices:
– Stretching and foam rolling: Stretching relieves muscle tension, while foam rolling helps with deeper muscle recovery. Pay attention to areas like your legs, hips and back.
– Massage: Spurthi recommends using foot and calf massagers to relieve stress and promote relaxation in tired muscles.
– to fuel: After such intense physical activity your body needs proper nutrition. “Eat a mix of protein and carbohydrates to aid muscle repair,” says Spoorthi. A well-balanced meal after a workout helps reduce pain and promote recovery.
– Adequate sleep: “Aim for 7-8 hours of sleep,” emphasizes Spurthi. Quality sleep is one of the best ways to repair muscles and reduce pain.
movements of heat, ice and light
Spurti also suggests alternating between heat and ice treatments to relieve muscle pain and swelling. Additionally, taking a walk or engaging in light activities like yoga the next day will help in recovery without putting too much strain on your muscles.
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