Why you should ease back into your exercise routine
After over 100 days, Sydney is no longer in lockdown and Lane Cove Physio is operating at full steam ahead. Lots of Sydneysiders are also getting back into their exercise routines just as the weather is heating up and unfortunately that is a recipe for injuries if we go too hard too soon.
If you’ve taken a break from your regular workout routine during lockdown, you’re not alone.
Prevention is better than a cure
Talking to your Lane Cove Physio about how to exercise safely or rehabilitate from an injury is a great place to start. Even if you aren’t feeling pain or a previous injury is no longer sore, you may have lost strength or mobility due to the period of inactivity without realising.
If you are getting back after a break, there is no harm in consulting with a sports specialist physio to protect yourself from injuries. Spending time with a physio will also help you achieve your targets faster by preventing injury or soreness that can happen due to poor form, muscle imbalance or high physical strain.
If you don’t know where to start, start with something easy
It is important to acknowledge that there may have been some physical changes since you last worked out and picking up right where you left off isn’t always the best idea. Exercise does not need to be continuous to produce health benefits either; it can be broken up into three or four 10-minute sessions per day. Exercising only one or two days per week is better than not exercising at all and any physical activity is better than no physical activity.
If you overdo it, use the R.I.C.E method to treat soreness
If you’re suffering from Delayed Onset Muscle Soreness (DOMS) or you’ve just pushed yourself a little too hard:
Rest properly and resist the temptation to go too hard too soon. Let your body recover.
Ice – this will help constrict the blood flow to sore areas and help to reduce inflammation and soreness.
Compression of the legs and arms will help flush out any lactic acid that has accumulated and pairing compression and icing will ensure they work symbiotically and will shorten your recovery period.
Elevate the area that is the most sore.
Stretching is NOT meant to be painful
Don’t let anyone tell you that to get the most from your stretching you need to be in constant pain. This is one of the biggest mistakes you can make when stretching. Stretching is actually meant to be pleasurable and relaxing. By working the muscles and tendons, stretching helps to prevent tight muscles and delayed muscle soreness that usually accompanies strenuous exercise.
When your muscles are stretching to the point of pain, your body uses a defence mechanism called the stretch reflex. This is your body’s way of trying to prevent serious damage occurring to your muscles, tendons and joints by contracting them.
Still recovering from an injury? A Lane Cove Physio exercise program is personalised for your needs
With a personalised approach to exercise, you will enjoy a quicker recovery time and reduce your chances of injury recurrence.
As you gradually recover, your Lane Cove physio will assess your progress and increase or change your program with your tolerance, so that your pain does not increase.
If you have any questions on how to ease back into exercise and prevent injury speak to one of our Lane Cove physiotherapists today.
