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Journalism of Courage
Kill actor Tanya Maniktala recently opened up about frequently suffering injuries during shoots. To tackle it, she began working out regularly. “Now fitness has become a part of life. But it’s more to do with stamina. When you are shooting for such long hours, initially, I overestimated how much my body can endure. But it does put a physical strain on you. There were so many injuries happening; I was getting injured on every set,” Maniktala, 27, said.
She also recollected how, owing to a ligament injury, she had to shoot most of her scenes while sitting during A Suitable Boy.
“I had a bad ligament tear because of which I couldn’t walk. Many scenes have been choreographed in a way where I am sitting, and everybody around me is walking. Every other shoot, I would have some injury. I realised that my body could not take the strain of these long hours. So not just as a weight loss goal, but to keep fit. It (exercising) also helps you with your mental health. Now, I do prioritise working out. It makes me happy. It is not about a body goal but if my body can endure and keep going,” the actor said on the YouTube show Khaane Mein Kya Hai.
Taking a cue, let’s understand the relationship between workouts and injury prevention.
Dr Udit Kapoor, consultant orthopaedic, Metro Hospital, Faridabad said lifting weights provides resistance, which is essential for muscle hypertrophy (growth) and increasing muscle strength. “The progressive overload principle, which involves gradually increasing the weight or resistance, forces muscles to adapt and grow stronger, which reduces injuries when done with correct form,” said Dr Kapoor.
Exercise improves neuromuscular coordination, which increases the efficiency and speed of muscle contractions, contributing to greater power and resistance.
According to Dr Kapoor, bodyweight exercises that mimic natural, functional movements, enhance everyday physical capabilities and reduce the risk of injury. “Weight-bearing exercises such as lifting and jumping increase bone density, contributing to overall musculoskeletal health,” said Dr Kapoor.
According to Dr Kapoor, high-intensity activities like sprinting elevate the metabolic rate, aiding fat loss and improving body composition, which indirectly supports muscle function and endurance.
Incorporating a variety of exercises and fitness routines in a training regimen ensures a balanced development of muscle strength, power, and endurance, leading to improved athletic performance and overall fitness that reduces the chances of injuries.
What to note when you return to fitness after a prolonged gap owing to injury?
Dr Haricharan G, senior consultant physician, HoD, internal medicine, Gleneagles Hospitals, Lakdi Ka Pul, Hyderabad said returning to the gym or the mat after a long break requires a gradual approach to avoid injury relapse and ensure sustainable progress.
*Start with a warm-up to increase blood flow to muscles and prepare your body for exercise. Begin with low-impact activities, focusing on lighter weights and lower intensity. “This helps your muscles and joints reacclimate to physical activity and reduces the risk of strains or injuries,” said Dr Haricharan.
*Incorporate dynamic stretching to improve flexibility and range of motion.
*Pay attention your body’s signals, and avoid pushing too hard initially. “Focus on compound exercises that target multiple muscle groups to rebuild overall strength and endurance,” said Dr Haricharan.
*Hydration and proper nutrition are also crucial. Fuel your body with a balanced diet of proteins, carbohydrates, and healthy fats to support muscle recovery and energy levels.
*Rest is equally important; ensure adequate sleep and recovery days for your body to heal and adapt.
*Gradually increasing intensity and duration will help you regain strength and fitness while minimising the risk of injury.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
