During the COVID-19 pandemic, activity levels dropped for a lot of people. Between stay-at-home orders, gym closures and working from home, people became more sedentary. On top of that, there were shortages of equipment like dumbbells and bicycles, making staying active at home difficult even if you wanted to.
But right now, things look different; vaccines are widely available, restrictions are loosening and people are looking to get active and enjoy the activities they love again. That’s all good news, but if you had a long break from activity, your body might not be ready to jump right back in.
Here are a few tips to help you get more active without getting hurt.
Start Slow
- If you’re a runner, think about a walk-to-run program
- If you’re a weight lifter, start with lighter weights and fewer reps.
- Whatever your activity of choice is, start with short periods of activity and gradually work your way back up.
- Consider working with a Physical Therapist to evaluate your current status, or your Movement Baseline, and develop a return-to-activity plan specific to your body and your goals. All of this can be provided through a Functional Movement Screen.
Warm-up and Cool Down
Warming up gets your heart and lungs ramped up and prepares your muscles and tendons for the increase in activity about to come. Include some light cardio like jogging, calisthenics, or cycling, followed by active stretching like butt kicks, high knees, or yoga.
Cooling down transitions your body back to a lower state of stress – it brings your heart rate and breathing down, decreases blood flow to your muscles and back to places like your digestive system, and helps you relax. It’s also a great place for static stretches if you need some work on your flexibility.
Take a Day Off!
Rest days let your body recover and keep you from getting burned out. Not enough exercise isn’t good for you, but too much of a good thing can cause problems too. Be sure to get an adequate number of hours of good quality sleep, not only on rest days but on work-out days as well.
Watch for Early Signs of Injury
Some soreness for a few days after the activity is normal, especially if you’ve had a long break. But there are a few common issues to watch out for as you return to activity:
- Swelling or bruising
- Joint pain, especially in the knees or shoulders
- Foot pain, which could be a sign of plantar fasciitis
- Muscle strains – particularly common in the hamstrings
- Sprains – most common in the ankle
Any of these issues justifies a call to your physical therapist. Getting checked out early can prevent an injury that derails your attempt to return to activity. PTs see all of the issues just mentioned on a regular basis and can help safely guide you back into a more active lifestyle.
Thank you to the APTA Private Practice Section for providing the content for this blog.
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Knee injuries are very common among active individuals and best treated as soon as the pain starts – waiting typically lengthens the rehab time.
- Causes: Poor stability above or below the knee, poor or old footwear, sedentary lifestyle, poor mechanics, too much training of the “same muscles” without cross-training
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Prevelance:
It is estimated that approximately 50% of pregnant women will experience some kind of low back pain during their pregnancy, or during the postpartum period. Of those that experience low back pain, only about 50% of them will seek advice from a healthcare professional; with only 70% of those women actually receiving treatment.
Causes:
- Mechanical: Weight gain during pregnancy, increased abdominal size, shifting of the center of mass forward; all can increase the stress on the low back. When the abdominal muscles stretch to accommodate the growing uterus, muscle fatigue typically occurs which results in an increased load on the spine. Another common finding is weakness of their gluteus medius, or the outer glute/hip muscle.
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Symptoms:
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