Preparing your knees and ankles for Navratri garba

In Ahmedabad, Navratri means nine nights of garba, often from 9 pm until well after midnight, on hard ground, in new mojdis. Every October our clinic sees a rush of sore knees, ankle sprains and calf strains, mostly in people who went from desk to dance floor with no preparation. Three weeks of simple exercise beforehand can make the nights more comfortable.

Start three weeks before. Three times a week, do 15 sit-to-stands from a chair, slowly, then 15 calf raises on both feet, progressing to one foot. Add step-ups on a stair, ten each side, and side steps with a resistance band around the knees. These build the thigh, hip and calf strength that garba spins and steps ask for.

Work on balance too. Stand on one leg while brushing your teeth, 30 seconds a side, then try it with eyes closed. Garba has many quick turns, and better balance means fewer twisted ankles.

On the nights themselves, wear footwear with a little cushioning for the first rounds, and change to mojdis later if you must. Warm up with five minutes of walking and gentle squats before you join the circle. Drink water between rounds, and rest for a few songs every half hour. If your knee swells, or an ankle sprain makes you limp the next morning, rest it and come in for an assessment rather than dancing through it. We keep extra evening slots during Navratri week.