How to avoid injury when resuming training?
Whether you’re just starting out on a fitness program or returning to training after a break, it’s essential to take things slowly to avoid injury. Our bodies adapt to the demands we place on them, but we need to give them time to regain their full capacity.
1. Take it easy
If you’ve taken a break of more than two weeks, your strength and endurance may have diminished. Even if your mind wants to pick up where you left off, your body may not be ready. Listen to your sensations and increase the intensity gradually.
2. Don’t try to compensate
Missing a week of training doesn’t mean you have to double the intensity the following week. Excessive overload can lead to severe muscle soreness and, worse still, injuries that will keep you further away from your goal.
3. Warming up is essential
Before lifting heavy loads or performing complex movements, take the time to prepare your muscles and joints. Lack of mobility can lead to compensation and increase the risk of injury, especially in exercises such as squats and deadlifts.
4. Integrate impact exercises progressively
Plyometric movements (jumps squats, burpees, etc.) require good control and a good landing. Add them to your routine little by little, and make sure you’re properly warmed up to avoid excessive impact on your joints.
5. Consult a professional if in doubt
If you feel pain during an exercise or are unsure of your technique, don’t hesitate to consult a kinesiologist. It’s better to prevent injuries than to have to stop and treat them!
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