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  • Writer's picture Dane Monaghan - Physio

Avoid injury frustration after isolation and get back into shape

Updated: May 24, 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

Man deadlifting with physio supervision

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

Phone: (+61) 0428 963 734

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