Returning to sports or exercise after quarantine

After months at home away from sports, athletes can start to look forward to returning to doing what they love again. As countries begin to reopen, sports practices and games are beginning to resume.

Many individuals may find themselves excited to return to sports and exercise but are they physically ready to jump right back in? These are some considerations for athletes, parents, and coaches as they return to sports and exercise after this break.

Depending on your sport, you may have been able to continue to practice during lockdown or quarantine. However, some sports require specific equipment and adequate space to practice and train for instance gymnastics and swimming. 

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Due to these requirements, these working out at the gym and athletes could not practice as easily during this time. Many teams and gyms provided their athletes with home workouts to maintain strength and conditioning during the quarantine. 

However, this may not be enough for each individual. Without consistent training, tissues may become weakened leading to injuries and more time away from the sport. A strategic approach can help athletes avoid injury, reduce frustration, and efficiently return back to training at their previous level.

Just 2-4 weeks off from training can lead to loss of fitness and strength. If the athlete tries to progress too quickly, there is an increased risk of acute injuries as well as an increased risk of developing overuse injuries if a gradual increase in training load is not regulated. 

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Tips for returning to sports or exercise effectively

  • Focus on improving fitness and flexibility at the beginning of your return

  • Resume or continue rehab exercises or your injury prevention program

  • Continue to build strength, and endurance using warm-up sessions
  • Performing a cool-down routine and learn the value of sleep as well as active recovery

  • Give your body the proper fuel- both nutrition and water- to support your training schedule

  • Your body may feel different during this time after a break from practice. Make sure you set goals for yourself that are realistic, stay positive, and have patience, you’ll be back in the swing of things in no time.

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How do we help you return to exercise safely after a period of inactivity?

Many have been keeping active during the past few months by working out at home or going for runs but the demands of sport-specific training, particularly in field and contact sports, can be very different.

Returning to exercise after a period of inactivity – or, in most people’s cases at the moment, a prolonged restriction to training – can often be risky. 

At Nairobi Spine and Orthopaedic Centre, we would advise that the most important thing for an athlete, a normal individual working out in the gym or a weekend warrior to consider is modulating their training frequency, volume, intensity, and rest, ensuring it is gently progressed week by week.

Regardless of your activity, it is important to remember to ease into it and be patient with yourself. If you’re experiencing pain when returning to your sport, or if you have other questions or concerns about your readiness for exercise, feel free to contact our sport injury specialists in Kenya at Nairobi Spine and Orthopaedic Centre to have your pain or injury assessed.

OPENING HOURS

Week Days 8:00 – 5:00
Saturday 9:00 – 5:00
Sunday 11:00 – 4:00

(254) 20 440 1349 (254) 791 399 103/4 (254) 780 888 823

OFFICE LOCATION

OUR VALUES

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