Push Up from Lock Down…! How to safely return to sports and exercise
Grace Gilmore Chartered Physiotherapist
Now that we are nearing the end of the covid-19 pandemic (fingers crossed, don’t even try me Deltacron). the world has started to reopen, and with that comes a range of new opportunities to exercise and return to sport. During lockdown, schools/gyms/swimming pools/sports clubs were forced to shut, leaving us without the motivation and facilities to get our bodies moving. We were left to our own devices, and I know some of us started running 5ks and transforming the living room into a miniature yoga studio, but some of us (and I speak for myself here) were not so lucky to have been blessed with endless motivation
DECONDITIONING
For those of us who fell out of our usual routine it’s amazing how quickly we can get deconditioned and lose fitness and muscle strength. A survey of more than 2,000 members of the Chartered Society of Physiotherapy (CSP, csp.org.uk) found an average of six in ten patients were experiencing muscle loss due to the pandemic. The trouble with losing strength is that we rush back into an activity, thinking we had the same strength as we had before and then the injuries start. And it affects all ages – kids, teens, young and older adults. We’ve experienced this in the clinic – We have never seen as many teens with fractured ankles or adults with hip and knee pain. When we ask, “So how did the symptoms start..” the common thread is “well I started training for a half marathon again and my hip/knee started getting really sore”
WARNING: DON’T JUMP STRAIGHT BACK INTO YOUR PRE-LOCKDOWN EXERCISE ROUTINE
When it comes to getting back into your old exercise routine, or to start something new, it’s very important not to go back too suddenly. Periods of inactivity lead to deconditioning – if you don’t use it you lose it! Unless you’ve been hitting the roads and the weights while lockdown was upon us, jumping straight back into your old exercise routine or a brand new on, will only increase your risk of injury.
GRADUAL INCREASE IN TRAINING
The most optimal approach is a gradual increase in training. If you’re a gym bunny, start with bodyweight/light weight exercises and concentrate on your form and how your body is feeling. Remember quality over quantity is important. You’re better off doing high reps with a lower weight and get the technique spot on and get those brain/muscle connections right than going for a heavy load too quickly and doing damage. If you’re an avid runner, start with shorter distances and build up the mileage week by week. If you’re planning to go back to your favourite sport, this is a wonderful opportunity to do your own pre-season work to help your game, improve your conditioning, and reduce your chance of being stuck on the bench within 2 months with a hamstring injury.
SO WHY SHOULD WE BE EXERCISING ANYWAY?
Exercise is so important for all of us, - it improves our mental health by boosting our mood and releasing endorphins, it makes us stronger, more mobile, and it increases confidence. Now that we are not confined to our houses and have access to all sorts of gyms and recreational facilities, this is the perfect time to begin a new exercise regime and become happier and healthier versions of ourselves. There is good evidence that moderate exercise even performed for 30 min 5 times a week along with strength training improves your heart and lung function and reduces the risk of illness such as certain cancers, type II diabetes, cardiovascular disease. That’s five 30-minute walks and a couple of sessions with the weights, not that much to carve out of your week.
(Ref American College of Sports Medicine and Centre for Disease Control – recommendations for healthy adults aged 18-65)
SOME TIPS TO RETURN TO SPORT/TRAINING OR TAKING UP A NEW ACTIVITY
START SLOWLY
Begin with a gradual increase in exercise/training. Don’t suddenly go from sitting on the couch every evening to exercising 5 times a week. Start slow and build it up. Begin with 1-2 trainings a week and aim to add to that over the next few weeks.
ADD SOME WEIGHT AND CARDIO
Complete strength training to get your muscles stronger. Aim for 2 sessions a week focused on getting yourself stronger. If you’ve never set foot in a gym before, don’t panic! You can complete basic bodyweight movements at home such as push ups, squats, lunges, planks. There’s an endless number of tutorials on YouTube showing how to complete exercises with correct form. If you are a complete beginner on strength training you can follow this advice from the Chartered Society of Physiotherapy from their new campaign – Stronger My Way.
If you have started back training for a particular sport, do some of your own aerobic/cardio work in your free time before starting back training – swimming/cycling/gentle jogging/brisk walking. Help your body to slowly get reacquainted with moving and sweating. Again, don’t try to run a marathon day 1, listen to your body and get your heart rate up without exhausting yourself.
DON’T FORGET TO WARM UP AND STRETCH
Complete a dynamic warm up before each exercise session. Dynamic stretches are functional movements that aim to get your body prepared for exercise – they can mimic the exercise you are about to perform. They are stretches that are not held for a length of time, instead they involve movement. Examples can include jumping jacks, hip circles, gentle jogging while lifting the knees or kicking the feet backwards. .
Static stretching after exercise is good as it enhances mobility, flexibility, and reduces muscle tension to reduce injury risk. To get the most benefit out of your stretches, aim to stretch each muscle group in the body for a 20-30 second hold.
PRACTICE YOUR SKILLS IN YOUR FREE TIME
Try some sports specific drills on your own or with your friends! Grab some of the boys or girls and kick a ball in the local park, complete some 1 to 1 basketball drills, grab your hurl and sliotar and start firing it against the wall at home (with the permission of the other household members of course).
GET THOSE NIGGLES CHECKED
If you have a niggly ache or pain that won’t go after away a week or two get it checked. It’s much quicker and easier to get an injury sorted when you get it early. Don’t run through it, don’t keeping lifting a weight on a sore joint. Get it checked by a professional who will tell you why it’s there and what to do about it to get you back to your desired goal or activity.
BUT MOST IMPORTANTLY: DON’T FORGET TO LOOK AFTER YOURSELF
The entire pandemic has been hard for all of us. We are leaving the last 2 years mentally drained, exhausted, tired of hearing about new variants and new restrictions and increasing covid case numbers. I think we’re all in desperate need of a 3-week all-inclusive holiday to the Bahamas! My point is, don’t beat yourself up for not keeping in tip top shape over the last few months/years, or for currently not being motivated to exercise every day. Each day is a perfect opportunity to make some positive changes! Go for short walk with your colleagues at lunch time. Take up a new yoga class in the local gym. Try a new sport! Exercise is meant to make us feel good, not to be a dreaded chore. Find a way to make your body move that makes you feel good!
WHAT TO DO NEXT
At Rehab Rooms we believe that a successful outcome from injury is down to accurate diagnosis and assessment. This is our forte and our expertise. With this in mind…
If you are in anyway concerned about your impending return to sport or exercise and would like to get an assessment or advice simply send us an email at info@rehabrooms.ie or give us a call on 01 430 56 34. We’d love to hear from you.
