Back on track?
Don’t get hurt!
With eased restrictions on exercise – but still no gyms and similar facilities – you might be trying out new forms of exercise.
Beware of injury, says your physiotherapist!
- Take it slow
Don’t try to go too fast. Want to run, for example? Start by walking for a week, then try a ten-minute run and build up.
- Don’t be intense
The quickest route to tendonitis or other injuries is to try too hard. Do it gently at first, and keep an eye on your body’s response – stop if you feel sudden or increasing pain.
- Ease into change
You may have been top spin cyclist at your gym; that doesn’t mean you can run a half-marathon immediately. Ease into new activities slowly; learn the new moves and watch for signs of strain in unaccustomed muscles.
- Back to your old exercise
If you haven’t been doing as much – or any – of the exercise you did before lockdown, be kind to muscles that will have lost condition and even possibly mass. Increase the rate at which you exercise by about 10% per week to avoid injury and strain.
- Be body-aware
Whatever you do, watch for signs of strain or pain. Sudden pain is always a warning sign. Pain that gets worse as you exercise is another.
Your physiotherapist can help you get going or change exercise modes, without injury.Back