Get safely back to the gym after lockdown

Hey there, time traveller!
This article was published 20/07/2020 (1917 days ago), so information in it may no longer be current.

With the easing of COVID-19 restrictions locally, we’re seeing people coming back to the gym in droves after months of working out at home.

It’s not unusual to see exercise-related injuries over the summer as seasonal sports pick up. Similarly, we expect to see an increased risk of injury as fitness enthusiasts scramble to get back into their gym routines after several months away.

Most injuries we see in the gym can be attributed to poor technique or an existing condition. However, I expect a number of unfortunate aches and pains this summer as a result of impatience on the part of former gym-goers who want to get back to their old routines without skipping a beat.

It’s important to gradually increase the volume and intensity of training in this situation. The good news is that there are some strategies you can use to reduce your chance of injury upon returning to the gym.

Whether you like to run, do calisthenics, or lift weights, it’s essential to get a technique refresher. Exercise shouldn’t hurt, and most people can move beautifully if they take the time to learn efficient technique. This will accelerate results and dramatically reduce the risk of injury.

Second, learn where your weak links are. A lack of flexibility in the ankles or lack of strength in the gluteal muscles or other hip stabilizers are common causes of injuries and pain in fitness enthusiasts. Including mobility and flexibility training as part of your program can go a long way toward preventing injuries. At the very least, knowing your body’s optimal range of motion can be a great pre-workout self-assessment tool.

One last strategy for preventing injuries during your gym comeback is to manage stress and inflammation. When it comes to the workout itself, this means allocating enough time for a proper warm-up and cool-down.

When planning your training, make sure to gradually increase the volume and intensity of your workouts. Don’t try to lift the weights you were lifting before the pandemic if you haven’t had access to those weights at home.

The golden rule is to increase the volume and intensity by no more than 10 per cent each week. This also means planning enough rest to fully recover before hitting the gym again after a tough workout.

Finally, consider that what you eat, how you sleep, and how you manage stress all have a significant impact on how your body performs and how your body recovers.

Tania Tétrault Vrga is owner and head trainer at North Star Fitness. Send questions to her at  tania@northstar.fit and visit the website at www.northstar.fit