Hurray! Now that the current Covid-19 restrictions are easing, I've had my prevention head on thinking about how to prevent gym injuries in Bristol as lockdown lifts.
It's all too common to see patients coming in for osteopathic treatments for their back, neck and other areas having sustained an injury from gym-based exercise after a significant gap in physical activity levels.
Overdoing physical exercise in the Bristol gyms now they have re-opened could be an issue for some, and the risk of sustaining a musculoskeletal injury in the gym could be much reduced if a few simple rules are adhered to.
Your body might not be used to the levels of activity you previously engaged with in the gym pre-lockdown, and you may not be as supple and ready for action to exercise safely in the gym.
There are a few simple tips I give patients who are looking to get back into the gym (or other exercise) without sustaining any painful or ongoing injuries.
So, with Bristol gyms re-opening their doors from 12th April, these are my top tips on how to avoid injuries in your first few gym training sessions of the year:
Training intensity
Get the right level of training in the gym in relation to your body. Over-training can cause problems and inappropriate training in the gym could cause harm. Build up slowly when gyms in Bristol re-open, whatever your fitness level.
Conditioning
Lack of ‘core’ stability and flexibility can predispose to gym-based injuries. It is critical to work on your core strength before undertaking any gym work. Key flexibility might include stretching, muscle rolling, pilates, and yoga.
Hydration
Poor hydration during and after exercise in the gym could predispose to injury. Rehydrate well during and after gym sessions, and perhaps consider electrolyte replacement supplements after your gym training sessions.
Prevention
One of my favourite mantras for patients is that prevention is the best cure, and this applies especially so in avoiding gym injuries. It is so important to follow a sensible and realistic training plan. A personal trainer can help here. I would also recommend Maintenance Osteopathic Treatments as a good way to prevent issues developing.
Recovery
Ensuring that your body rests and recuperates after gym training is critical. I recommend regular sports massages to aid recovery. Rest, good sleep and sensible recovery based nutrition post exercise are also an absolute must for efficient recovery.
If you're looking to try a Covid-safe gym in Bristol for good general overall fitness services or bespoke personal training sessions, why not try my colleagues at Henleaze-based gym Active8. Visit here to find out more.
My Bristol osteopathy clinic is fully open so if you’re looking for Covid-safe osteopathic treatments for gym-based injuries, please read this news post to find out about the measures in place at my Henleaze osteopathy clinic for all patients.
To find out more about the full range of Covid-secure osteopathic treatments that I’m providing in Bristol, please visit here for details.