How do you get back in shape without getting injured?
The great freedom and the holidays have caused quite a few of us to become “armchair sweet potatoes” that guarantee that after the holidays, we will get back in shape. Well, the important question is not “when do you get back in shape”, but if “how do you get back in shape?”. The expert with the tips that will prevent potential injuries and a healthy return to the studio

Many of our good friends, that is, really good ones, have stopped moving for nearly three months. The proximity of the great freedom into the holidays when the corona cloud hovers over us all and the weather does not allow us to breathe – was a great excuse that made many of us get out of the fitness routine. So we tell ourselves that after the holidays – we’ll be back to being the rubber girls we used to be. Well, we’re here to say that after the holidays it’s already here because before you have time to say “can someone pass me the honey cake?” We are already in October.

The problem starts with the way we go back: with too much effort and excessive energy. “The holiday season in Israel causes us to make new and blessed decisions, such as starting to eat better, returning to physical fitness and generally living a healthy lifestyle. On the body, “says Dr. Robert Levy, an expert in orthopedic surgery who specializes in sports injuries, accompanies athletes and sports enthusiasts.” Most common injuries are orthopedic and affect the muscles, tendons and joints. Such injuries that tend to appear with our return to a training routine, often cause great frustration, apprehension and confusion. “Many athletes who experience an injury are forced to slow down or stop their training period, which they have only just begun to return to.”

so what are we doing? Here are some tips from Dr. Levy on how to get back into a training routine and how to behave in case of injury:

  1. Change, eat, rest

    “Proper nutrition, adequate sleep and rest days are the holy triangle to maintain the metabolism in muscles and bones. In a normal training routine it is important to take rest days. A daily load that challenges the limit of physical ability can cause various infections and injuries. The body needs rest days to recover properly after “Training and overload can cause a process of destruction of muscles and bones. Sports enthusiasts are advised to perform between 2 and 3 workouts a week – this is a suitable pace to strengthen the muscles and also to improve the skills,” says Dr. Levy.

  2. Be patient

    When you return to activity after a period where you have not done too much, keep in mind that it will take you a while to get back to your previous abilities and achievements. This time can be frustrating and lower your motivation and ambition. It is important to be patient with the process and determined to return to training at the right pace for your body.

  3. Trust your coach

    Along with the gradual return to training in order to avoid injuries and over.enthusiasm, it is important to choose a professional coach with experience and experience so that he can build you a plan that will take you towards the goals you have set for yourself.

  4. Were you injured? Consult the right person

    “Sports injury can result from trauma, sharp stretching, or overload. In many cases it involves injury to the limbs: muscles, tendons, articular cartilage or limb bones. The main symptom the athlete will experience will be the pain. The pain may be immediate or appear only after a period. Of strenuous activity, “says Dr. Levy.” In cases of acute injury – the affected area can be red, hot, sensitive to touch and also swollen. It is important in such cases to seek the help of a sports doctor, a doctor who knows the various sports, and the different types of injuries that are characteristic of him. It is important to make the right diagnosis and adjust the right treatment and the exact training routine for us. “

  5. Stay active

    Even during a period of injury / injury, it is recommended to be careful to stay in motion, although the level of activity should be moderate, lower than normal and adapted to the physical condition. The recommended activities in most cases will be walking, swimming, cycling, yoga. Prolonged sitting or lying down should be avoided and the body activated. “Exercising the muscles improves the blood supply and the healing processes of the tissues, so a certain level of activity should be maintained even during the period of injury,” explains Dr. Levy.

  6. Consult a physiotherapist

    “Sometimes there is an injury to the knee or shoulder. This does not mean that the whole body must rest. Consult a physiotherapist who will give you strengthening exercises for the injured site and recommendations for exercises that will strengthen the rest of the body,” Dr. Levy recommends.

By Editor

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