Warmer weather sees a change in our activity levels and a move from winter to summer sport. It is the time of year when we commonly see an influx of nuisance injuries. Often we can relate these aches and pains back to participating in something we’re not accustomed to or haven’t done for a while.
I love seeing clients get excited about exercise or taking up a new activity. We all understand that there are numerous physical and mental health benefits from committing to regular exercise. However, occasionally in our excitement we may become a little overzealous and in turn experience some unwanted aches, niggles and even injury.
Deciding to suddenly run 10km, gardening for eight hours straight or attempting to lift 50kg at the gym when you are not accustomed to such activity, are a few examples of going too hard too soon. Our bodies need to be given the opportunity to adjust to the physical demands we are asking of them. So whilst these goals aren’t out of the question long term, it is important to create a structured regime to get you there.
Pacing and a graded increase in activity is a sensible way to achieve your goals. If you are unsure how to structure an exercise plan or your return to activity chat with your Osteopath or any Allied Health Professional, they can help you formulate a program to achieve your goals.
Starting with small achievable goals ensures you are able to build comfortably from the base fitness you are at. It will not only mean you are less likely to sustain an injury but you are probably going to be more likely to stick with your new routine.
Some discomfort post exercise is common and we refer to this as DOMS (Delayed Onset Muscle Soreness). This is not something to be concerned about and is a sign that you have challenged your body. Aches and pains are normal and most active people experience these, including weekend warriors and elite athletes. Often injuries are minor complaints and shouldn’t prevent you from staying active. However, early access to the correct management will give you the best opportunity to get you back to what you love as soon as possible.
If you are feeling a little sore the following day after exercise, a hot bath or an active recovery such as a swim or gentle walk can be effective. Scheduling in rest days is also important to let your body have the opportunity to adapt and recover. Rest days will reduce your risk of injury.
It’s that time of the year again, when we move from Winter to Summer sports
Photo credit: Karin Wilcox
Another important thing to consider to prevent and also encourage tissue healing is getting adequate sleep, eight hours a night is recommended. Tips to getting a goodnights sleep include putting any technology away an hour before bed, winding down with some relaxing tasks before bed eg. reading a book, mindfulness practice and placing your phone in another room overnight.
I have a confession to make, I wrote this blog post after returning to waterpolo on Sunday afternoon for our first game, unprepared and without hopping in the pool once since the end of last season!!! This was very silly and I should definitely know better!!! Trust me I paid for it in speed, fitness and discomfort that afternoon!!! Let’s just say, I’ve learnt my lesson.
If you have any questions, we are more than happy to help. Please contact the clinic:
Email: hello@katejohnsonosteo.com.au or
Call: 0466 910 564