The three keys to returning to training injury-free after a period of inactivity.
It goes without saying that COVID-19 was the biggest disruption of this generation to our everyday way of life. And while there was always an emphasis on keeping as physically fit as possible in the circumstances, there is very little out there on what the return to proper exercise looks like following such a period of relative inactivity.
Thankfully, global pandemics don't come around often enough for us to look back at the last one. However, we can look at examples of situations where restrictions on training have impacted injuries when athletes return to the field.
For over four months in 2011, the US NFL went into lockout when the players and the owners could not agree on a collective bargaining agreement. Players were shut out of team training facilities and restricted from seeing team doctors or communicating with coaches. When the league finally resumed, there was a four-fold increase in Achilles tendon ruptures in the first month of competition.
On average, there are 6–10 Achilles tendon ruptures during a regular NFL season. During this rapid return to training there were 10 ruptures over the first 12 days of training camp, with an additional 2 injuries occurring during preseason - a devastating and career-altering blow, particularly given half the affected athletes were rookies.
Similar findings have been found year after year in pre-season training in professional sports. There is no worse time for injury than in the first few weeks back to proper training after a break.
While we are not all training at the lofty heights of the US NFL, the risk of injury from returning to training after periods of relative inactivity still holds true - and often an injury can take its toll both physically and emotionally.
While it can be soul-destroying, it makes sense that we can't return to our personal best immediately after a period of inactivity. The first session back in the gym should be at half your previous intensity - half the weight, half the pace. This reduces the chances of injury and allows you to mentally check in with how you feel. From there, adjust the intensity accordingly, always working within your capability.
Just like intensity, it takes time to build up resilience and stamina. If two workouts a week was your frequency through a break, begin with two workouts at the gym and gradually build from there. It's a tough and unrealistic ask to jump straight back to five days a week.
We're all familiar with that crippling stair climb after your first session back in the squat rack. The latest evidence suggests that moving your body in some way is better than a total rest day. Complete a low-intensity session with your heart rate just above resting - it helps reduce muscle soreness and fatigue by improving blood circulation. Active recovery comes in many forms: stretching, walking, swimming, yoga, or even a massage (we promise we'll have mercy on you!).
With that said, it is still important to listen to your body - when you feel like a complete rest day, rest.
Although physical fitness decreases during periods of little or no activity, our brain remembers old mind-body connections from when we were training regularly. This allows muscles to adapt to their old capabilities much faster. The hard work you put in prior to a break has ensured your muscles are in a much better state overall, and it will take less time to get back up to speed.
Better still, when you gain muscle strength and increased fitness from training, you gain more muscle cells. These cells may become smaller during a break, but the more muscle cells and brain connections you had previously, the better your return will be.
So let's get moving - you've got this!
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