Preventing Injury When Returning to Exercise: Start Your New Year Right

The New Year often inspires a renewed commitment to fitness, leading many to embrace new routines and challenges. However, diving back into exercise without proper preparation and mindfulness can lead to injuries that significantly derail your progress and setbacks. Whether you’re returning to the gym after a break or starting fresh with ambitious resolutions, prioritising injury prevention is absolutely essential for a successful journey. Start by setting realistic and achievable goals, and ease into your workouts at a comfortable pace. Overloading your body too quickly can put unnecessary strain on muscles and joints, increasing the risk of sprains or overuse injuries that could sideline you.

Warm-Up Properly
Take the time to engage in a thorough warm-up routine before any physical activity. Focus on dynamic stretches and movement patterns that are relevant to your sport or exercise, as this will significantly help to prepare your muscles and joints for the demands that lie ahead.

Stay Hydrated
Proper hydration is crucial for optimal performance, especially during the colder months when you may not feel as thirsty as usual. Ensure you are drinking enough water before, during, and after exercise to maintain optimal physical function and recovery to support your fitness goals.

Gradual Progression
If you're returning to physical exercise after the holidays or starting a new program, it is wise to opt for gradual progression in both intensity and duration. Avoid the temptation to push your limits too soon, as this can lead to strains or injuries that could set you back in your progress.

Listen to Your Body
Pay close attention to any discomfort or pain signals your body may be giving you. It is essential to listen to your body and adjust your activities as needed to prevent further issues. Rest when necessary, and consider seeking professional advice if pain persists, ensuring that you get back on track safely.

Incorporate Recovery Practices
Finally, integrate recovery strategies, such as physiotherapy or sports massage, into your routine. These beneficial practices help to alleviate tension, enhance mobility, and promote healing, reducing the risk of injury in the long-term and enabling you to enjoy your fitness journey to the fullest.

Robyn Truluck (MSK Injury and Sport Specialist)