Resuming Exercise after Pandemic Lock down

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It’s great to see many individuals back to their respective health clubs after a devastating time for gyms and fitness enthusiasts. Drinking and smoking numbers went of the roof during pandemic times. According to the UCLA HEALTH JOURNAL a lot of people drink alcohol on a regular basis to relax or socialize, the covid lockdown forced many people to delay participation, in sports and other physical activities. The shutdown of schools, gyms, laundromats, and other recreational programs. couple with the restrictions of public spaces kept people from being active in ways that offer physical and mental wellbeing. Thankfully it’s over now and we have an array of opportunities to get back into good health, so let’s explore!

Return To Public Spaces Safely

As you return to public spaces keep in mind infection prevention guidelines to protect yourself, these guidelines include; practicing physical distancing washing your hands, avoiding touching your face, and wearing a mask. John Hopkins board certified sports physical therapy specialists, say that the safest thing you can do after a long break of working out or playing sports, is to start slowly and gradually build your body’s tolerance for exercise back slowly. The more you compete or perform and activity the more your body becomes accustomed to it.

What are some ways to ramp up activity safely?

1-Runners can start with a walk to run program. As you fell more comfortable walking for a long time or distance, take minutes away from the run and added to the run

2-Weight lifters should start with lighter weights. As you increase the weight you can decrease the number of repetitions, your progress can be marked by how comfortably you are able to increase the weight or number of repetitions.

3- To avoid overuse and stress, alternate activities during your workout, that engage different parts of the body.

Watch out for potential injuries after your comeback!

Typically, people who don’t easy back into their activity regime will deal with aches and pains instead of structural damage (injuries) to their body.

1- Generally muscle soreness

2- Shoulder pain

3- Knee pain

4- Back to the ankle; (Achilles tendon) pain

5-Bottom of the foot plantar fasciitis pain

When these instances of pain happen is vital to give yourself time to recover before resuming your activity. ” Muscle fatigue and soreness after a period of inactivity might last longer than typical 24 to 48 hour recovery time after your work out. If other symptoms appear in the area you are experiencing pain, such as swelling or bruising, you should follow up with your doctor.

Conclusion

Ramp up activities safely, return to public spaces carefully, and watch out for potential injuries, are vital to a safe return after the covid lockdown!

Ps-Read our latest article on stretching for pain!