Life is slowly beginning to return to a new type of normal post COVID-19 lock down, gyms are opening and sports are beginning again. Whether you have kept up some training, had to modify your training or did not do as much training as you had hoped; there are some things to consider as you return to training.
In your excitement to get back into training, take a moment to think about where your current fitness level is now compared to pre COVID-19 Lockdown. Be honest with yourself. If you did a little more binge TV watching than training, that’s fine, but it means you have lost a little fitness. You need to ease back into your routine to prevent injury, but what does that really mean?
- Ensure you do a proper warm up and cool down for each session. Use stretches, rollers and ice as needed to aid your recovery.
- Drop your pre iso weight by 20-30%. Work on gradually increasing the weight over 4-8 weeks depending on your fitness levels.
- If in doubt get your form checked by a professional to ensure you are in control.
- If you have not been training then your muscles and tendons will have likely shrunk during iso and need time to adapt to the load.
- Consult a physiotherapist on injury prevention; by helping with a graded return to sport training plan.
If you plan your return to sport or training correctly you can avoid injury and have a good season. However if you were already harboring a niggly injury then now is the time to seek help to ensure your return to training goes smoothly. Majority of musculoskeletal injuries will resolve themselves within 2 weeks. If your pain maintains longer than that or starts to get worse then it is time to seek some help to recover. Check out our expert team to see who can help you return to your best.
You must also be aware of the COVID-19 risk mitigation strategies:
- If your sick, don’t attend
- Ensure Good hand hygiene
- No sharing of drink bottles or towels, etc
- Cleaning of shared equipment
- Each sport will have rules and regulation specific to their code.
Click here for further guidance on COVID -19 considerations for safety.
Now is the time to get an assessment and a tailored strength and return to sport training program to get you in top gear for next season. You need 6-8 weeks of a program to see improvements in your chosen sport.
Book an appointment:
Let us help you gear up for next season. Book in for your assessment and return to training program now with one of our team by calling (07) 3398 9556.