How to Go Back to Playing Sport Safely
With COVID-19 restrictions easing, summer sports are just around the corner. At ISO Physiotherapy, we want to provide our community with as much information as possible to make the transition back into the sporting world as smooth as possible.
In order to reduce the risk of injuries that can occur when returning to playing sport, we’ve developed a list of factors you should consider before jumping back onto the court or into the field.
Increase the exercise intensity
By increasing the exercise intensity in your day-to-day activities, you’ll be able to better adapt to the physical demands of the sport you are playing. For example, if you are a football player who goes for regular weekly jogs, then you could incorporate higher speed runs or interval running throughout the week, to allow your body to train the specific energy systems required for football.
Incorporate sport-specific activities into your routine
It would be helpful to start including some sport specific activities and movements into your routine. Mimicking the training or game setting of your sports prior to commencing, can be extremely helpful to get you back into the setting of playing sport. You can also incorporate your sport-specific equipment, such as soccer or rugby balls, to regain the body and mind coordination so that when you step onto the pitch or court, you are ahead of the bunch.
Make sure your diet is up to scratch
It’s no secret that a healthy diet is an important aspect to physical and mental health.
For many of us, diets haven’t been the top priority throughout lockdown, so now is the ideal time to get things back on track. This is important in order to avoid any further loading through our joints through potential weight gain, and to ensure that our bodies are primed for sport, come training or game day.
Ease into training
We all know how exciting it is to be back in a group setting, enjoying the sport you love. When you commence training season, easing back into things couldn’t be more important. Going too hard, too soon can cause injury. Take the first few sessions easy by training at a lighter intensity and ensuring that you perform appropriate warm ups prior to starting each session.
Sort out any niggles
If you are putting off any COVID niggles, now – before you start your sporting season – is the time to get them sorted. The last thing you want is a small niggle to turn into a larger issue as you increase the load to your body by training and playing after a lot of time off.
Happy sport playing,
Your ISO Team