Gyms Are Back! Make Sure That Doesn't Mean Any New Injuries

It's safe to say that the past 4 months have been Weird, with a capital W. The world was thrown upside down, regular routine went out the window, and trackpants suddenly became acceptable work wear #WFH.

In that time in Perth, gyms also closed, there was a rise of online Zoom classes, and people fell into one of two exercise camps.

1) Those who suddenly became runners and online exercisers, and;

2) Those who....didn't.

Today we're talking to those who were in camp 2 - the people who enjoyed a relaxed lifestyle, longer sleep ins, socially distanced walks with friends, or who just prioritised iso-baking over logging in for an online class.

But now your gym is open again, and you've had enough of rest and want to get back into your normal workout routine, and we're here to help you do that safely.

So, how can you best avoid injury when you go back to the gym?

1) Start as a beginner

You don't have to go all the way to your beginner level weights, but if you've had time off, you can't expect to go right back into that 60kg back squat or 150kg deadlift. Take time to build a strong foundation again, and use this re-build time to really nail your form before loading back up - you may find your lifts get even better than before!

2) Follow a program

If you workout on your own, try to follow a dedicated program. That could be from an app (by a certified personal trainer/fitness professional, not just an Instagram babe) or one that is done up for you specifically by a personal trainer in your gym. This will ensure that you're not overloading any particular body part and will give you a more well rounded workout.

3) If you feel any niggles/pain, get them checked out first

If you're already feeling a bit sore from working from home, or you start at the gym and notice an odd pain, get it checked out by a physiotherapist sooner rather than later. Often it comes down to a slight modification in form, and you will be saving yourself from a lot of pain in the future.

4) Lastly, don't go too hard, too soon

Similar to point 1 - just because you're invigorated and ready to get back to working out, don't go from zero training sessions per week, to training every day. Start slowly, and build up, both in weights and intensity, and also in duration. Couple your workouts with walks outside, and you'll see results at a sustainable rate. Start small with 2-3 weights or harder sessions per week, and slowly over the next few months add in more.

Do you have any aches or pains that you want to get checked out? Book in online here to see one of our Physio's today, or call us (08) 9448 2994.

#perthphysio #physiotherapy #physio

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