Avoiding Musculoskeletal Injuries After Isolation
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Understanding load management when returning to the gym or playing sport
COVID19 has presented challenges to many aspects of life - and for the active population, some of those challenges directly impact our ability to exercise and play sport. With restrictions, it has been difficult for people to continue their current fitness programs due to; working from home, lack of access to gyms or equipments, time or a lack of motivation. You might have been creative in ways to stay fit, but most people will have struggled to maintain or improve their fitness.
With easing of current restrictions expected soon, it is key to consider ‘load’ when resuming gym programs or playing sport, as poorly managed load can lead to a spike in injuries. There is an increased risk of overload injuries such as tendinopathies or muscle strains if you return to the gym where you left off, without a consideration for a possible de-conditioning period. Even in professional sports, musculoskeletal injuries can increase by two-fold following an extended period of time out of sport - so changes to load can affect anyone!!
But what is managing load?
‘Load’ is related to the variables of time, weight, distance, repetitions, sets and intensity. Overload is an increase in one or more load variable which leads to injury risk. A simple way of thinking about how much to increase your load by when returning to activity is to increase one variable by 10% per week.
This means if you were running 20km/week on average, you would increase your risk of musculoskeletal injury if you suddenly increased to 40km/week. However, if you increased by 10% to 22km/week, you have a lower chance of injury.
What types of injuries could poor load management cause?
Tendinopathies are injuries occurring in the tendon after taking a break from exercise (hint: tendons hate taking a holiday) or after a sudden change in load. So what does this mean for your return to exercise management? A sudden spike in load with heavy weights in the gym after more than a month off significantly increases your risk of muscle strain or tendinopathies. If you haven’t been lifting your usual weights, running normal km/week or training for sport for more than month, easing back into activities is recommended.
Key Messages when Restrictions Lift:
Do not expect to be able to pick up where you left off if you were not able to maintain your regime. Don’t go too hard straight away!
If your exercise decreased and intake of food/drinking increased, be mindful of extra weight that you may now be carrying as this can factor into your load
Marney Staniforth is an APA physiotherapist practicing at Total Physiotherapy. She has a special interest in both Women's Health and Sport and musculoskeletal physiotherapy, with experience in both recreational and elite sporting populations.