2018 has just rolled around and with that, many of us will kick off the New Year with a brand new exercise regime to offsetthose Christmas overindulgences. With fresh motivation and fresh goals we may jump into a new routine too quickly, and before you know it….you’re injured!
As physiotherapists, we see a lot of injuries related to training errors; that is training too much too quickly, or training at too high an intensity for your current level of fitness or injury status.
Here are some useful tips to keep in mind when beginning your new exercise routine:
2. Be as consistent as possible
Keeping consistent to your planned amount and timing of sessions each week is so important, so you can build your strength and fitness in a gradual way. If your training is irregular, you are constantly keeping your body guessing and leaving yourself vulnerable to developing an injury.
3. Gradually increase your training
While muscles adapt to a new exercise regime relatively quickly, other tissues like tendons and cartilage in your joints take a little longer to adjust. When you start a new program, give yourself planned cross-training days or rest days throughout the week, and only gradually increase your weights or running times. This gives your muscles, joints and tendons time to adapt and strengthen, allowing you to lift heavier or run further and faster with much less risk of injury.
4. Listen to your body
Feeling tight/sore/fatigued or a niggle developing? If your body is saying no, listen to it. It’s ok to have an extra rest day to allow some more recovery time if you feel you need it. If you still want to get out and do something to stay consistent, consider a lighter session or stretching session instead!
Don’t know where to start? Physiotherapists are experts in designing structured and goal-oriented exercise programs, with the additional knowledge behind us to factor in any current or previous injuries you may be managing.
If you need guidance on planning a program, working around an ongoing injury concern, or just don’t know where to begin, don’t hesitate to let us know, we are here to help!