Every sports enthusiast knows that the chances of getting injured increase when
you’re returning to training after a break. There are a number of reasons for this. Your muscles will have
lost condition and you might not be as strong or as flexible as you were before. You’re also likely to be
keen to regain your former fitness and so may push yourself further and faster than your body is able to
cope with, resulting in sprains, strains and tears.

The extraordinary circumstances surrounding Covid19 mean that many sportsmen and
women have had an enforced break from training and most are itching to get back to their previous form. But,
as physiotherapists, the team here at Ravenscroft would
like to sound a word of warning to people to take things slowly to avoid injury.

Like everyone else, we welcome the reopening of gyms, swimming pools and fitness
centres. Exercise is good for people’s mental and physical health and is a key part of Government plans to
tackle obesity.

However, we are already starting to see an increase in people coming to the clinic
with pulled muscles, sprains and strains, shoulder and knee injuries.

5 top tips

Here is some easy-to-follow advice to help with injury prevention as you get back into training:

1. Get prepared

   It’s a good idea to check your sports clothing, footwear and equipment
   before you start back at the gym to ensure that it’s in good condition and providing adequate
   support and protection. When you’re running, for example, your body weight increases by three so
   it’s essential to wear the right footwear to absorb some of the force you’re generating.

2. Build up slowly

   Even though you might want to build up as fast as you can to regain your
   former fitness, this is when most injuries can occur. We recommend setting realistic goals – maybe
   around half of your previous level to begin with – and building up gradually (around 15% each week).
   You may want to supplement your normal exercise regime with some low intensity activities such as
   walking or swimming to give your muscles a workout without subjecting them to strain.

3. Don’t skimp on your warm-up

   This is another area where being too impatient to get going can lead to
   injuries. All sports people know the importance of warming up and cooling down at the end of a
   training session to prevent strains and sprains but it’s easy to forget this. Take at least five
   minutes either side of your workout to warm up and cool down properly.

4. Pay attention to what your body is saying

   Another common cause of injuries is pushing on when your body needs to
   rest. If you are experiencing pain beyond the normal discomfort of exercising, you are doing too
   much. Stop or take things down a notch until you can exercise comfortably again.

5. Talk to a physiotherapist

   If you injure yourself, a physiotherapist
   can help you to rehabilitate properly by showing you how to exercise to rebuild your strength and
   flexibility. If you have a shoulder injury, for example, and have to have surgery you may not make a
   full recovery if you don’t see a physiotherapist and run the risk of getting injured again. However,
   physiotherapy doesn’t just help people who are injured. It is a holistic approach to health and can
   help people to feel fitter and healthier and enjoy a better quality of life by using their body
   correctly. A physiotherapist can help you to train more effectively and support your body to perform
   better.