by Gemma Delaney

As we leave the confinements of lockdown, we must consider the transition back to our standard exercise routines cautiously. It’s important not to be another tally in rising injury statistics. If you remained injury-free during the numerous home workouts of lockdown, it’s crucial to maintain this record as you return to your regular exercise regimen.

The lockdown period saw a significant spike in exercise injuries. As a survival mechanism against cabin fever, some fitness enthusiasts, who typically hit the gym three times a week, began working out daily, leading to a higher risk of overexertion and injury.

If you’re among the lucky few who managed to circumvent injuries, don’t let your enthusiasm to return to the gym compromise your safety. Having not used some workout machines for a while, it’s only wise to ease back into your routine gradually.

Don’t Give In to Pressure

Conversely, if lockdown induced sedentarism in your lifestyle, avoid pressuring yourself to reclaim your pre-lockdown fitness level at lightning speed. Renowned fitness expert and motivational speaker, Faisal Abdalla, advises not to shy away from weaknesses. Whether it’s running, flexibility, or strength, focusing on your weak areas is the key to overall improvement. He promotes embracing discomfort for progress and transforming weaknesses into strengths.

The Importance of Patience

Abdalla also highlights the significance of patience and consistency in noticing visible changes. As he affirms, “Nothing happens overnight. Just because you don’t notice immediate changes, it doesn’t mean progress isn’t being made. Pursue the right fitness route and allow your commitment to keep you on course.”

Ensure to allow recuperative days from the gym and avoid excessive workouts. Professional dancer and choreographer, Gorka Marquez, suggests taking intermittent breaks and underscores the importance of a gradual approach to a comprehensive workout routine.

Marquez advises commencing with short sessions and light weights to restore muscle memory. Keeping exercise sets between three to four, each with 10 to 12 reps, is a proven tactic to build muscle and joint strength safely and gradually.

Foam Rollers to the Rescue

If muscle tightness and soreness become your frequent gym companions, foam rollers might be your solution. Foam rolling, a method of ‘self-myofascial release’, has transitioned from being an athletes-only tool to a widely utilized recovery technique.

An excellent pre or post-workout practice, it aids in reducing muscle discomfort and enhances blood flow. All you need is to identify the muscle groups with tension and roll over the area for up to a minute. Yet, a word of caution: don’t forego stretching by replacing it with foam rolling; both techniques are vital to a healthy workout.

While most fitness centers provide foam rollers, they are also readily available online for a modest price. Use foam rollers as an efficient way to alleviate muscle tension and expedite recovery time after workouts.

Stay safe, stay persistent, and trust the process of fitness—it has its rewards, with patience as a prerequisite.

Stay tuned with Wellspring24 for more health and fitness tips and how-tos.

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