Since things are slowly returning back to normal, more and more people are getting back to the gym and to playing sports. As a result we have seen a big increase in people coming through our doors with injuries from doing too much too soon.
Here are some tips on how to return to exercise and sport safely.
Ease back in
- After as little as 48 hours of inactivity our muscles start getting weaker. This means that even after a short period of inactivity we need to build our strength back up slowly. This means that when starting exercise or a sport again you can’t start where you were pre-lockdown.
- Decrease the intensity by at least 50% and slowly increase the intensity each week. Following this process means that your body can build up its strength again, therefore decreasing risk of injury
Don’t push yourself
- Your body is very good at compensating when doing difficult things. That often makes us think that we can do more than is safe for our bodies.
- So don’t be fooled – you might feel good during your first session, but you are definitely putting yourself at risk of injury if starting up too hard and fast again.
Nutrition
- It is no secret that most of us let our hydration and nutrition slip during lockdown. A poorly nourished and hydrated body is more at risk of injury.
- Make sure to get in enough vitamins, minerals and water when starting up your sport or exercise again.
Stretching
- The strange reality of lockdown has meant that most of us have stopped moving as much and have spent most of our time sitting. As a result, our muscles have become shorter and tighter.
- This means that we need to pay special attention to stretching our muscles pre-exercise or sport to make sure we are as mobile as we were pre-lockdown
- Pay special attention to your hamstrings, hip flexors, middle and upper back and shoulder muscles.
Don’t be too hard on yourself
- When you haven’t done something for a while it’s easy to get frustrated if you’re not where you used to be. This can ruin the enjoyment of the activity and cause you to push too hard.
- Be kind to yourself. Acknowledge that you haven’t done that activity for a while and your body is going to take some time to adapt.
Remember, if you are struggling to get back to exercise or find that you keep getting injured – we are here to help. Contact your physiotherapist or biokineticist to help you get back to your sport or exercise safely.
