Getting back to exercise post-lockdown
Gyms are open, group activity classes are going back, and sports are returning. Since we have all had some time off from our usual activities, it is more important than ever to take care when going back.
Here are some important things to remember when starting back with your activities!
Don’t neglect warming up - Taking just 10 minutes at the start of the session to stretch, foam roll, or do a brisk walk can make a huge difference in preventing chances of injury.
Start slow! Whether you're lifting heavy weights in the gym, or joining back with your walking group, always remember that it will take a while to get back to your previous activity level. Make sure to start slowly and build back up gradually, the last thing you need after lockdown is an injury.
A good way to do this is to start doing 50% of what you were doing pre-lockdown. This might be using half your original weight at the gym, or halving the distance you are walking/running. It may be worthwhile to reduce your frequency of activity. Since your body is not used to this level of activity, jumping into working out 5 days a week will likely be too much. Just take it one at a time, and see how you feel.
Most importantly, don’t compare yourself to others! This one is especially if you're going back to a group class, or walking group. Some people will bounce back quicker than others, so make sure you take your activity levels at your own pace and modify where needed.
Here at Foot Right Podiatry, we have found that many of our recent biomechanical cases are from those who have done too much too soon. While pushing yourself is great, if you feel pain or the movement doesn't feel right, go slow and steady and listen to your body.