Back To Gym

Back To Gym

Summer holidays done and dusted? Check. Good food, good drink, good volumes? Check. Not quite managed the level of fitness work you’d hoped to fit in? Check. Looking at getting back in the gym to create some space for December? Check.

Ease your way back in there! As with any significant break in training routine, there will be a level of deconditioning and picking up exactly where you left off might not be the most comfortable approach to getting back into the swing of things. It is better to come out of the first two to three sessions feeling like you could have done more or that previously reactive areas or muscles don’t feel fully worked on than charging back in full pace and hurting yourself, leading to a longer period out.

Regardless of whether your workouts are class based, load based or volume based, take it down a notch or two for the first few sessions back. Spend this time during your workouts getting a feel for what is working well and what might need a bit of attention to get back up to full speed. E.g if some muscle groups are perhaps not responding as well as they might have done pre-break, what might you need to do to get them back to pre-holiday levels and how might that affect the rest of your workouts.

Once you have ironed these little creases out, pick it up again over the next two to three sessions and you’re back in the game!

Happy holidays!

Words by Paul Martin.

Managing your physio rehab programme whilst on holiday

Managing your physio rehab programme whilst on holiday

Managing your physiotherapy rehab programme whilst on holiday can feel like a chore. Our physio Paul Martin has blogged about a few simple ideas to help get through your time away and stay in control of the reason you visited a physio before you left.

1) Travel can be hard work

One of the key elements in a successful rehab programme is managing the amount of load a sore area is subjected to. Too much will likely make things worse. Bear in mind that loading you body might well involve packing, lugging suitacases around and it is remarkable how much walking is involved in getting around an airport. Use whatever trolleys are available to you at the airport to make things easier. If you are on a flight, make sure you are getting up and moving around regularly in the cabin, if you are driving it is helpful to schedule in breaks to get out and move around (especially if staying still for prolonged periods makes things worse).

2) Get into a routine early

'It's easy! I'll be away for two weeks, very little to do, I can do all these exercises every day, no problem'. By day three you're wondering where all this time has gone. As with rehab programmes at home, getting into a routine early on will dedicate some time to moving things forward, plus there's the double whammy of not being at your desk for a large portion of the day. Find the gym or some space to get your exercises done when you've settled in and do a few to get going. It's easier to start these routines on day one so the sooner you start, the more likely you are to leave your holiday feeling better than when you arrived.

3) Manage your load

Most problems will tend to be made worse by doing more than you are able to do or something you've not done much of before. Whilst that canoe race might seem like a fun idea, if it's been 15 years since you last paddled and your neck and shoulder were sore before your holiday started, then you might expect some kick back after the event. Similarly whilst that 10k trail is begging you to run on it, if you've only just been managing 3k whilst getting over your sore ankle then it will likely be sore when you get to the end and that could knock the rest of your holiday back. By all means build it up sensibly whilst you are there and make sure you recover well but too much too soon will likely cause discomfort.

4) Have a good time!

It is a holiday after all! Don't deny yourself some fun but be sensible with what you are able to do. Saying no to something a little wild on day two can be the difference between three to four days of discomfort and feeling a fair bit better on day three.

If you do come back from your holiday injured or in pain, call us on 02030 12 12 22 to book at appointment. 

Words by Paul Martin.

Helpful Hints for the Holidays

Back and neck pain are common problems experienced when travelling or staying away from home - so here are some ideas to help you enjoy a more comfortable summer break.

In the car:

• Make sure you sit with good posture - if your car doesn’t have enough low back support use a rolled up towel (pick the right size!) or buy a purpose-designed lumbar roll.
• Don’t allow your chin to poke forwards as you peer out the windscreen - especially at night! This is a very common habit and can result in a stiff and sore neck. The back of your head should be just touching the headrest support and your chin should be tucked towards your Adam’s apple.
• Take breaks – get out and walk about every hour or so even if just for a few minutes.

On the plane:

• Don’t fall asleep in an awkward position - try and keep your back in its normal alignment (again a small lumbar roll can help with this) and use a horse shoe shaped neck support to help stop your neck kinking into the wrong position.
• Remember sustained positioning when your joints are not in neutral alignment can cause damage and pain – so avoid it.
• If you're on a long flight, get up and walk every two hours. This will also help your circulation.

In bed:

• Lots of people suffer as a result of sleeping in a strange bed. Whilst there’s not a lot you can do about the bed itself you can alter the pillows (or take your own).
• The pillow’s purpose is to fill the space between the head and neck and the mattress.  If you sleep on your back your pillow should be fairly flat.  If you’re on your side that pillow should fill the space between your shoulder and head to ensure your neck is held straight and doesn’t drop down toward the mattress (too flat pillows)  or is pushed away (too many pillows) - it should be ‘just right’.

And remember we are open throughout the summer holidays to help ease any aches and pains. Just call us on 02030 12 12 22 or send an email to info@physioremedies.com to make an appointment.

Words by Kara Mulvein.