‘Even with a broken foot, I was…’: How Chhavi Mittal prioritised health and conquered challenges post-cancer | Health News

Despite enduring multiple fractures, Mittal demonstrated remarkable perseverance, continuing to push herself physically while focusing on regaining strength and achieving new milestones. “Even with a broken foot, I was trying something when I had a nasty fall, which I think worsened my fracture,” she revealed.

Throughout it all, the actor remained steadfast in her advocacy for cancer awareness and her commitment to fitness. She kept up with weight training and even managed to perfect a handstand, exemplifying extraordinary resilience and determination. But, is it safe to exert oneself physically after recovering from cancer and what are some precautionary measures one must take?

Benefits of engaging in weight training and other intense physical activities 

Dr Srinath, Senior OrthoOncologist and Founder at Asha Hospitals and Research Centre, tells indianexpress.com, “Weight training plays a crucial role in promoting bone health by stimulating osteoblast activity, which facilitates bone remodelling and helps restore bone density after fractures. Research published in Osteoporosis International highlights that resistance exercises significantly reduce the risk of future fractures. Additionally, strength training rebuilds muscle strength around the injured area, offering better joint support and minimising the risk of reinjury.”

Controlled weight training exercises enhance proprioception, or the body’s sense of movement and position, which is vital for maintaining balance and preventing future falls. This aspect is particularly beneficial for individuals recovering from fractures, as it aids in regaining stability and mobility during the recovery process.

Risks and precautionary measures

While weight training offers substantial benefits, Dr Srinath says, it carries certain risks if not approached cautiously. Intense activities can stress healing bones and tissues, potentially delaying recovery. “Overuse injuries, resulting from excessive weight or improper form, can strain weakened areas and lead to secondary injuries. Prematurely engaging in high-intensity exercises may also aggravate residual pain or inflammation. To mitigate these risks, it’s essential to start with low-impact exercises under the guidance of a physiotherapist and gradually increase intensity to avoid overloading healing tissues.”

Prioritising recovery through yoga or stretching improves flexibility, while incorporating at least one full rest day weekly prevents overtraining, especially after conditions like cancer. (Source: Freepik)

Importance of progressing slowly when attempting complex exercises post-injury

Gradual progression, Dr Srinath asserts, is essential for safe recovery and improved performance, particularly when attempting complex exercises like handstands, which demand significant core stability and joint strength. Rushing into advanced moves can stress underprepared muscles and joints, increasing the risk of reinjury. 

By gradually incorporating exercises, individuals rebuild neuromuscular coordination, enhancing balance and stability while enjoying the psychological boost of achieving incremental milestones. To progress safely, start with modifications like wall-assisted handstands, monitor for pain or fatigue, and prioritise recovery days to allow tissue repair.”

After cancer and physical setbacks, how should someone approach setting and achieving new physical goals without risking further injury or burnout?

Safe goal setting involves adopting a structured and holistic approach to recovery and performance. Dr Srinath highlights, “Setting SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals ensures realistic progress, such as increasing squat strength by 10% in eight weeks. Prioritising recovery through yoga or stretching improves flexibility, while incorporating at least one full rest day weekly prevents overtraining, especially after conditions like cancer.” 

Mind-body practices like meditation help balance physical and mental demands, and tracking biometrics such as heart rate variability (HRV) aids in assessing recovery. Dr Srinath mentions, “Research in Cancer Survivorship underscores that combining strength training with adequate recovery enhances outcomes without increasing fatigue. Additionally, hydration, 7–8 hours of sleep, and an anti-inflammatory diet rich in omega-3s and antioxidants support cellular repair and reduce fatigue.”

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.