Dane Monaghan - Physio
Jun 18, 20202 min
Updated: May 23, 2023
We are coming into a very exciting time of the COVID-19 journey where restrictions are beginning to lift and avenues of exercise are becoming more available. With this in mind, we at High Line Active Physiotherapy believe it is the perfect time to guide everybody back into fitness
Although this is exciting, it is also a dangerous time for soft tissue injuries (muscle and ligament injuries) if you are not fully prepared. This is where we come in.
Current research has shown that overuse injuries occur 60-70% of the time due to training errors. This is most common in rapid rises in workload which can come in the form of things like walking, running, cycling, weight training, swimming and many more.
Overuse injuries include like:
Tendon overuse injuries
Shin Splints
Plantar fascia pain
Patella femoral pain
Runner’s knee
Tennis elbow
Achilles pain
Common training errors
Training too much too soon
Poor weekly plan
Rapid return from a break or injury
Inadequate recovery
Not individualised
This does not mean we should avoid the above activities, in fact, we are promoting them, we just want to provide you with some tips and advice to avoid injuries
The majority of overuse injuries can be prevented. A nice rule-of-thumb is the 10% principle where when you want to increase your training workload, do not increase more than 10% per week.
Advice or 1 on 1 input from us at High Line Active is important when beginning an exercise program or sport so that you can avoid suffering from any injuries. Each program can be tailored to each individual so you don’t get a ‘Cookie Cutter’ exercise plan that isn’t suitable for you
High Line Active offer COVID-19 safe exercise classes which come in the form of:
Clinical Pilates
Group Fitness / Cardio classes
Strength-based classes
All of these can be completed within a small group (social distancing and sanitation implemented) or 1 on 1 personal session
Main take-home points/tips:
Plan your exercise program, including recovery
An exercise plan is a perfect way to avoid overloading our soft tissue structures by training smart. Recovery is an essential component of this plan – as a rule having 48 hours rest between loading the same major muscle group.
Get into a routine
Routines are a fantastic way to ensure that exercise is a consistent part of your life. This goes hand in hand with an appropriate exercise program
Exercise with a friend or family
This has obviously been difficult due to the current COVID-19 circumstances but with safe social distancing and COVID safe protocols, this is a fantastic way to increase compliance so that you don’t get slack. High Line Active exercise groups are another way to facilitate this
Make it fun
Exercise shouldn’t be a chore. Find a way to make it enjoyable. This once again goes perfectly when exercising with friends or in a group.
Set a goal
This is your motivation, have a few short- and long-term goals to work towards. Find something that is important to you
Don’t let the weather dictate you
With winter coming, plan for rainy days. Don’t let the rain be an excuse. All High Line Active exercise classes are indoors just as an FYI
We look forward to assisting with your exercise progress sometime soon
Dane Monaghan
High Line Active
Address: Ground Floor, 1 Albert Street, Richmond, 3121
Website: https://www.highlineactive.com.au/
Phone: (+61) 0428 963 734