Do you travel on the metro every day? And you are tired of asking for a seat in a crowded metro during the long rides? Well, we all have gone through the same plight, as no one wants to reach their office or home with aching shoulders or legs.?
The Delhi metro is a daily commute option for about 3 million people regularly. However, spending most of your time commuting can feel like a discomforting experience. For some, it may feel like a marathon where people are busy travelling from one place to another through the metro, especially when it comes to sitting or standing in one place for a longer duration.?
Many people tend to face various issues, such as leg cramps from standing and stiffness, by the time they reach their workplace. ¡°This can be prevented by taking proactive steps and continuous efforts. Staying physically active throughout the day can help prevent extreme stiffness and also reduce the intensity of the leg cramp,¡± says Dr. Imraan Khan (PT), Consultant Head Physiotherapist, Wockhardt Hospitals, Mira Road.?
Incorporating stretching into your daily routine while focusing on your legs can be helpful. According to Dr. Khan, ¡°If the pain is extreme, then consulting a physiotherapist can be a smart choice. Your physiotherapist may recommend stretching your calves, hamstrings, and quadriceps before getting on the metro or after your journey ends, if possible.¡±
These stretches are extremely beneficial and provide various benefits, such as improving blood circulation, reducing muscle tightness, and also increasing your flexibility. ¡°Not only while commuting but also during work hours, ensure that you take a break or shift your position frequently to avoid stiffness,¡± suggests Dr. Khan.
Not only long hours standing but also prolonged sitting in one place, especially in cramped spaces such as metro rides, can give rise to musculoskeletal issues, warns Dr. Anup Khatri, senior consultant-orthopaedics, Gleneagles Hospital, Parel, Mumbai.?
These issues can severely affect your legs while causing pain. According to Dr. Khatri, ¡°The lack of movement during commuting can contribute to various issues such as poor blood flow throughout the body, muscle tightness, and also stiffness in the joints. When your muscles remain in one stable position for a longer duration, it can increase the risk of experiencing strain and cramps.¡±
Do stretching every day: Incorporating small habits into your daily routine can help prevent orthopaedic issues caused by prolonged commuting. You add stretching to your daily routine.
Focus on knee stretches: Focus on stretches that significantly target your knees, hips, and lower back. This can help reduce pain and also provide much-needed relief.?
Avoid sitting in a cross-legged position: Avoid crossing your legs to prevent pressure on nerves and blood vessels. Stay hydrated by drinking enough water.
Stay hydrated: Hydration can help prevent muscle cramps and also reduce stiffness while you commute.
Change your posture: Adjust your chair seat accordingly to maintain proper posture to support your lower back. If you feel like your chair isn't providing much support to your back, then using a small lumbar cushion can be beneficial.?
Wear proper shoes: The type of shoes you wear also makes a difference. Wear appropriate and supportive shoes to minimize strain on your feet and knees.
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