Spring is here, the weather is warming up, and animals are coming out of hibernation, ready to be active once again. If you’ve been a bit of a grizzly bear during the winter and are looking to be more active this spring, we’re here to help. Every day we help clients become stronger and move more efficiently, but this process doesn’t happen overnight. Like any physical activity that you haven’t performed in a while, it can be helpful to ease back into it so that your body can get reacclimated to the stress it needs to handle. With that in mind, we want to use today’s blog to share some PT-approved tips for easing back into an exercise or athletics program after some time off.
Safely Getting Back Into A Workout Routine
One of the most common times to suffer an injury is during the early stages of a workout routine or sports season. Your body is not yet used to the rigors of the activities you are performing, and if you fail to prepare for this stress or you push your body too far, sprains, strains and fractures can develop. Here’s our advice on how to safely get back into an exercise routine after some time off.
- Start Slow– First and foremost, take things slow from the start. If you were running five miles in the fall, don’t expect that your first run will be the same distance or the same pace in the spring. Slowly build up your time or distance so that your body can ease back into activity. Know that it will take some time to get back to a certain level of fitness if you’ve taken some time off or been sidelined by an injury and unable to be as active as you would have liked to be.
- Stretch – Effective stretching is important before and after any workout, but it can be especially helpful for those who are jumping back into an exercise routine. Stretching helps muscles and other soft tissues transition from an inactive to an active state, ensuring they are better prepared for the stress they are about to handle. A simple five-minute stretching routine before your exercise program can greatly reduce your risk of injury, especially when you’re just getting back into an exercise program.
- Set Realistic Goals – Another helpful tip to keep in mind is that you’ll want to set realistic goals. We want you to set some lofty goals, but at the same time, your goals need to be grounded in reality. If you’ve never run before, don’t set out to run a marathon in eight weeks. Set some realistic goals for yourself and adjust them as you make progress. Setting realistic goals can motivate you to continue to exercise, whereas unrealistic goals can leave you feeling discouraged and cause you to give up on getting back into a regular exercise routine.
- Work With A Professional – For best results, consider working with a professional who can help you develop an exercise or return-to-sport program tailored to your specific strengths, weaknesses and goals. We’ve worked with people in all walks of life, and while your goals will be unique to you, we have decades of experience helping clients reach their potential, and we’d be happy to help you do the same. We can develop an exercise routine, analyze and tweak your form and adjust your program based on your progress and your long-term goals.
- Prioritize Your Recovery – Finally, much of the focus of getting back into an exercise program is on the physical activity, but be sure that you don’t overlook how proper recovery can fuel you to continue exercising effectively. Work in some off days so that your body has time to recover, and don’t overlook how important being healthy in other aspects of your life is to your physical health. Two key areas to focus on are your diet and your sleep habits. This will help your body recover and reenergize after an intense workout, which will also help to reduce your risk of an injury.
Keep these tips in mind and consider connecting with a physical therapist for any help you need along the way. To set up an appointment with our team, give OrthoRehab Specialists a call today at (612) 339-2041.