Now slowly and step by step lockdown is getting over to rejuvenate the economic system however that doesn’t compensate for us to be lenient as COVID cases are increasing day by day. Being a Sports Physiotherapist some blunt recommendation for those of us aiming to return to regular exercise now, after months spent sheltering at domestic in the course of the coronavirus pandemic. Start slowly, and regularly develop your jogging regime.

Many of us, admittedly, have been sedentary in the course of the pandemic. This inaction leaves most of us much less healthy than before the lockdown. I am already seeing new sufferers with pain complaints, soreness, instability, etc. hobbled by means of overly enthusiastic recent workouts, in particular for the newbie runners.

As per epidemiological studies of sports-related injuries, the dangers of accidents surge when human beings make bigger the amount or intensity of their workout routines prior to giving ample time for their healing in between their running workouts.

But there are steps we can take to ease our way lower back into an everyday workout and strolling safely and injury-free. The motto to preserve is to be gradual and being patient enough prior to resuming exercise. You can’t go from zero to 60 as soon as things open up.

  1. Start Slow and Steady
  2. Proper Warm-up before a run
  3. Expect some pain and discomfort
  4. Progress Gradually
  • Start Slow and Steady

Start at no more than 50 percent of the going for walks schedule you have been doing before COVID. If you until now ran 5 miles, graph on overlaying two or two and a half miles, at a slower pace than you as soon as maintained. When you haven’t been exercising, you lose muscle mass, Speed its regain and protect leg and back injuries with basic bodyweight exercises, such as squats, lunges, planks, and hip raises, with confined and managed repetitions and units respectively which can be carried out in small areas and require solely a few minutes.

  • Proper Warm-up before a run

Runners additionally should do proper dynamic stretches prior to walking and ending with static stretches overlaying foremost muscular tissues Gluteus, Quadriceps, hamstrings, gastrocnemius, etc. Most of us have been sitting an awful lot greater at some stage in the pandemic, contributing to back tightness, which is amplified with the aid of the bent-over posture whilst prolong sitting.

  • Expect some pain and discomfort

Expect some muscle twinges after these preliminary, post-lockdown sessions, particularly a day or two later. But sudden or increasing ache during a workout is a clarion name to give up and return home.

  • Progress Gradually

After the first week, gradually lengthen or intensify your training based totally on how your body feels at some point of the first week, therefore, it will advocate returning to about say +15 percentage of your former running education through the 2nd week of the renewed going for walks format alongside with the self-resistance education and steadily a hundred percent via week four. Amateur runners fluctuate from Endurance athletes may require a month or longer to safely attain prior training levels. 

Aditya Shanker Nigam

Sports Physiotherapist


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