Kill actor Tanya Maniktala recently revealed that she frequently sustained injuries during filming. To work on that, she started working out regularly. “Fitness is now a part of life, but it has to do with stamina. I initially overestimated how much my body could handle when I was filming for such long hours. , it’s physically taxing. There were so many injuries. I was getting hurt every single set,” said Maniktala, 27.
She also recalled that due to ligament damage, she had to shoot most of the scenes in A Supreme Boy while sitting.
“I damaged my ligaments so badly that I can’t walk anymore. A lot of the scenes are choreographed where I’m sitting and everyone around me is walking. Every time I take another shot… I ended up getting injured. I realized that my body couldn’t handle this long-term strain. So it’s not just a weight loss goal, it’s also about staying healthy. It also helps my mental health. I prioritize training now. It makes me happy. It’s not about physical goals, it’s about whether my body can endure and keep going.” He spoke in ‘Khaane Mein Kya Hai’.
Let’s take this opportunity to understand the relationship between training and injury prevention.
Dr Udit Kapur, consultant orthopedic surgeon at Metro Hospital, Faridabad, said weightlifting provides resistance, which is essential for muscle hypertrophy (growth) and increased strength. “The principle of progressive overload, where you gradually increase weight or resistance, allows your muscles to adapt and grow stronger, and when performed with proper form, reduces injury,” says Dr. Kapur.
Exercise improves neuromuscular coordination, increases the efficiency and speed of muscle contraction, and contributes to increased power and resistance.
According to Dr. Kapur, bodyweight exercises that mimic natural, functional movements improve everyday physical performance and reduce the risk of injury. “Weight-bearing exercise, such as lifting and jumping, increases bone density and contributes to overall musculoskeletal health,” Dr. Kapur said.
According to Dr. Kapur, high-intensity activities such as sprinting increase metabolic rate, aid in fat loss, improve body composition, and indirectly support muscle function and endurance.
Incorporating a variety of exercises and fitness routines into your training plan ensures a balanced development of strength, power, and endurance, leading to improved athletic performance and overall fitness, and reducing the chance of injury .
Working out helps you stay healthy (Representative) (Source: Freepik)
What should I keep in mind when returning to fitness after a long break due to injury?
Dr Haricharan G, Senior Consultant Physician, Department of Internal Medicine, Gleneagles Hospital, Lakdi Ka Pur, Hyderabad, says getting back to the gym or mat after a long break will help you avoid injury recurrence and ensure sustainable progress. He said that a step-by-step approach is needed.
*Start with a warm-up to increase blood flow to your muscles and prepare your body for exercise. Start with low-impact activities, focusing on lighter weights and lower intensities. “This allows your muscles and joints to readjust to physical activity, reducing the risk of strains and injuries,” Dr. Haricharan says.
*Includes dynamic stretching to improve flexibility and range of motion.
*Pay attention to your body’s signals and try not to press too hard at first. “Focus on compound exercises that target multiple muscle groups to rebuild overall strength and endurance,” says Dr. Haricharan.
* Hydration and nutrition are also important. Fuel your body with a balanced diet of protein, carbohydrates, and healthy fats to support muscle recovery and energy levels.
*Rest is equally important. Make sure you get enough sleep and recovery days so your body can heal and adapt.
*Gradually increasing intensity and time will help you regain strength and fitness while minimizing the risk of injury.
Disclaimer: This article is based on information from the public domain and/or from experts we spoke to. Be sure to consult your doctor before starting your daily life.
