As physiotherapists we often see a trend of new patients coming in towards mid-January to February complaining of exercise injuries which can only be attributed to the sudden increase of exercise in the new year. However, we also see patients who are simply getting more active in the outdoors, thanks to the summer season, and who are seeking the help of a Newmarket physio urgently because of troublesome pains which just won’t go away. It’s a very common occurrence this time of year as people gear up and get busy achieving their fitness goals for the year.
Don’t Start Off In Haste
It is admirable to have fitness goals in place and making the effort to improving one’s health. Getting fit is a commitment that begins before you even start your first exercise session. It should begin with preparation first. Building your stamina starts with loading your muscles first. Why? Well, because this is often the reason so many require medical attention soon after starting their fitness journey – their failure to prepare properly.
We all rush into the new year, with aspirations of shedding a few kilos and becoming stronger but we forget that we have just spent weeks lazing by the pool and gorging on snacks throughout the festive break. At Cairnhill Physiotherapy, we truly believe that preparation is often the most effective preventative measure and therefore, we have put together some useful tips to help you start your fitness journey again and hopefully have it be pain-free this time.
Start With Goal Setting
Setting realistic goals is the first step everyone should take because this can help prepare your body for the body you think you should have. If you have never been a runner, but plan on starting to run soon, do not sign up for the first race you see. It’s about being honest with yourself to ensure your body receives enough recovery time to maximise your efforts. Goals should be challenging but not outrageous, especially if you are a first-timer or have low stamina.
Speak To A Physio First
Before you get onto a treadmill, it’s essential that you speak to a physio who will be able to perform a physical assessment on you. This is crucial as we can best advise you on your current fitness levels and suggest how to gradually increase it, with the correct form and technique to avoid injury. It is also an opportunity to address any previous pains you may have been ignoring and provide preventative measures to avoid future pain while starting to work out.
Think About The Pace
Whether it’s running, swimming or taking on weightlifting, a good pace is critical to avoiding injuries. If you have not regularly engaged with specific exercises before and have not exercised during the festive season, then chances are you will more than likely be injured during initial exercise sessions as your body is not used to rigorous activity. Spread out your workout sessions, include enough recovery days and ensure you have realistic goals, rather than setting pressuring goals for the weeks ahead.
It is important to follow these tips when facing off against your fitness goals this year to make sure that you stay on track and are successful in your fitness efforts. Injury can be demotivating, however, it can be easily reduced or avoided with the proper precautionary measures taken. Consult with a Newmarket physio today to help you follow through on your goals triumphantly. Speak to us today to make a booking.