…all of these and more are questions that we hear often.  You’re anxious to get back into your routine and pick up where you left off, but after taking a break don’t know what to do? You’re tired of sitting around and want to try something new but don’t know how?

Don’t worry here are some tips to help you safely and easily get back into sport and prevent injury.

First things first…

Warm up 

Why is it important?

• It helps prevent injury by preparing your muscles and getting them warm before you start your workout

What should I do?

• Warm up should be for 5-10 mins on average
• Do the activity that you were planning on doing but at a lower intensity – this is also known as a dynamic warm up

Start your activity

• Make sure you have warmed up first
• If you are returning to your sport
  • Take things slow.  Remember you have had a break so you will not be able to start at the max you reached before the break.
  • This might mean reducing your weights, or running at 60-70% before you start sprinting
  • Don’t fear! You’ll get back to where you left off sooner than you know.  Just go slow.  The last thing you want to do is push it and end up getting an injury, forcing you to sit on the bench

• If you’re starting something new
  • Take time to learn the correct techniques.  This is very important not only so that you can become skillful in what you’re doing but also so that you can prevent injury!
  • Have fun – starting something new is fantastic!

Cool Down

• You want to aim to cool down for 5-10 minutes
• This helps to bring your heart rate back down from the activity – ensuring that you don’t feel sick or pass out after the workout
• Stretch
  • This is the time to start static stretching!  Your muscles, joints and limbs are warm and stretching now can prevent muscles cramps and stiffness by removing lactic acid
  • Hold each stretch for up to 30 seconds 
  • Don’t bounce with the stretch – hold it nice and steady
  • Don’t forget to breathe

Congrats! you’ve successfully completed your activity and are now feeling like a new you!

If for whatever reason you get injured

Follow the P.O.L.I.C.E principal:

• Protection – avoid further damage.  This can involve rest in the short term
• Optimal Loading – this can help start the healing process.  Chat to an expert to identify your optimal load
• Ice – this will help with swelling and pain management
• Compression – can further help to prevent swelling, and minimally assist with protecting the area
• Elevation – prevent swelling.  If you injured somewhere on your leg make sure that you elevate your leg above your pelvis.