Back to the Gym!

Take care getting back to the gym

With gyms, classes and leisure centres re-open, it’s a but of an injury ticking time bomb!

Even if you’ve been doing regular exercise during lockdown, your body will definitely need some time to re-adjust to exercising again with a new regime.

Our 6 top tips:

  1. Build up gradually â€“ most injuries occur after doing too much, too often, too soon. So however tempting it might seems, ease back into exercising. Don’t go and book a class or go the the gym every day next week. Your body will well and truly be in for a shock and on a. more serious note, you are putting yourself at risk of getting an injury.
  2. Have realistic expectations â€“ it’s going to feel harder to start with. Even if you’ve been doing Zoom classes, running regularly or daily PE with Joe Wicks, you’re going to be in a different environment, with different equipment and doing something you haven’t done for months. Don’t expect too much or set yourself unrealistic expectations bu thinking you’ll get straight back into your pre-COVID routine.
  3. Start with shorter sessions / reduced frequency â€“ think about your pre-COVD workout and give yourself a good few weeks to build up to it. Think about doing shorter sessions to start off with or twice a week the first week, then three times and build up from there. This will give your body time to adapt to what you’re asking of it which will significantly reduce the risk of injury.
  4. Start with lower weights â€“ if you lift weights, start off with lower weights and build it up over the coming weeks. Going straight in to your usual level of weights without time to adapt will increase your risk of injury.
  5. Mix it up – try different types of exercise, mix up resistance and cardio in the gym, try a new class and build in something more gentle like yoga, Pilates or a stretch class. Use a foam roller on rest days or treat yourself to a post massage. Don’t be tempted to go to the gym and exercise the same part of your body repeatedly.
  6. Soreness vs Pain – some soreness in your muscles is to be expected when you get back to exercise, it’s nothing to worry about and should ease after a few days. If you get persistent pain in any area or in a joint and it doesn’t ease within a week to 10 days, it may be you’ve injured yourself and would benefit from coming to see one of our Physios’ or Sports Therapists. Getting a quick diagnosis and treatment plan will help give you the best chance of getting back again quickly without having to rest for weeks on end and being dragged into a cycle of injury.

As a guide, depending on how much or how little you’ve done in terms of exercise during lockdown, you should expect it to take 2 – 6 weeks to get back to to your pre-COVID level of exercise. If you’ve had Coronavirus, it may take longer and you’ll have to be a bit kinder to yourself, lower your expectations and really listen to your body. You can read more about this here.

Patience is really key here. We know how much you’re all looking forward to getting back to the gym and classes but just imagine getting back for 2 weeks and then having to stop again because of an injury, How frustrating would that be?!

So, by being sensible and not diving straight in at 110%, you’ll be giving yourself the best chance of enjoying being back exercising, for the long term.

Happy exercising!

Reviews

What They Say​

Antonia Perez
Antonia Perez
2023-11-25
We got an appointment promptly, the appointment went smoothly. Very nice physios. 👌
Fran Helen
Fran Helen
2023-11-06
Really knowledgeable and supportive, with clear advice to help. I feel so reassured after this appointment, highly recommended, they really listened to me. Thank you.
Brenda Hinnell
Brenda Hinnell
2023-10-27
First visit and in urgent need of physio as really suffering from not being able to run. Lottie was very patient and understanding with a lovely manner. She worked wonders and I am looking forward to my next visit.
James Grierson
James Grierson
2023-10-21
Great first appointment, really listened to my problems annd thorough anssessment and have come up with a clear rehab plan to get me back on track.
Nuisha Russo
Nuisha Russo
2023-10-21
I had a really good visit to GoPhysio. I have had sciatica for two months and it wasn't showing any signs of improvement. Sophie gave me a thorough assessment and then provided acupuncture and ultra sound. After one visit my sciatica has almost gone. I am really pleased.
kay luffman
kay luffman
2023-10-08
Everyone at go physio is so helpful & friendly. I have been receiving treatment for golfers elbow from Hannah Gelder, and couldn’t be happier, I wish I had gone earlier! She explains everything well, and guides you through exercises etc. very amiable and makes you feel at ease. Highly recommend
Chris Kitchen
Chris Kitchen
2023-10-07
They are a great friendly team who always manage to sort my sports injuries out. Can recommend them highly
Mark Dewey
Mark Dewey
2023-10-05
Go Physio definitely the place to go, came away feeling better and reassured and with a plan going forward.
Christine Raw
Christine Raw
2023-10-05
Very professional service and excellent treatment. Listened and gave good advice.
Kay Horton
Kay Horton
2023-10-05
I have been attending goPhysio for about two years. As a company they are very professional and provide a very good level of service to include efficiency and courtesy and are always consistent in their approach. This very much includes the admin /reception team whom are the first people you make contact with. My Physio has excellent knowledge and has assisted me with sound advice and ongoing exercise regimes which are achievable and realistic. This has supported me well in between appointments. Although always busy I am normally able to see Roz at a mutually convenient time. Thank you to all the team