Sports After Lockdown: Take It Slow

By Robert Preidt
HealthDay reporter

FRIDAY, July 24, 2020 (HealthDay News) – If you like to exercise, this is hard advice to follow after months of lockdown: take it slow.

You might be tempted to get back into things right away as the playing fields, courts, gyms and other sports facilities reopen, but it’s best to take some time for conditioning first, the says. American Academy of Orthopedic Surgeons (AAOS).

“For many sports, three months have passed since the last practice. Cardiovascular conditioning, muscle strength and flexibility may have decreased with [the] need for social distancing, ”said orthopedic surgeon and AAOS spokesperson Dr. Nicholas DiNubile.

“Regardless of your activity, it’s important to remember to get used to it and be patient with yourself,” he said in a statement from AAOS. “If you give yourself the time, the skills will come back.”

People who were not active before the pandemic may wish to see the reopening of the facilities as an opportunity to improve their health and fitness, or to engage in a new sport or activity.

If you’re planning on restarting or starting an exercise program, here are some tips:

  • Do not increase the intensity or duration of the activity by more than 10% per week.
  • Stay hydrated during your workouts.
  • Always warm up and stretch before starting a workout.
  • Cold muscles are more prone to injury. Warm up with jumping, stationary cycling, or jogging or walking in place for three to five minutes.
  • Wear appropriate footwear.
  • Use appropriate protective equipment and establish a routine that you can maintain.

“The enthusiasm for going out is high, and the potential for overuse injuries, fractures, and muscle, bone or joint strain is now increased,” DiNubile said.

“If we suddenly increase the intensity, duration, or frequency of the activity more than what our body has become accustomed to during social distancing, it can be a shock to the soft tissues and joints of the body,” causing ignition and breakdown, ”he explained. “To set yourself up for success, have a realistic view of where you are now and celebrate small victories along the way.”

To prevent the spread of the coronavirus, the United States Centers for Disease Control and Prevention is urging anyone who uses a gym or fitness center to limit group activities indoors, to maintain a distance of 6 feet from children. others, take precautions and limit contact with shared equipment, wash hands and wear a face shield.

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SOURCE: American Academy of Orthopedic Surgeons, press release, July 20, 2020

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