5 Tips for Returning to Activity and Sports After Time Off
The normal routine of staying active often gets disrupted in one way or another. Whether due to life events or an injury, it is normal to have a break from activity. A frequent cause of injury or re-injury is adding too much activity too early after time off. We wrote this article to help you get back to what you love with ease. Maybe not as quickly as you’d like, but with the goal of making your favorite activities sustainable.
1. The Tortoise Beats the Hare
Unfortunately, getting back in shape is not something that can be rushed. We all wish we could snap our fingers and be ready for a pickup basketball game or even just a jog around the block. In most cases, adding too much too early can even set you back or worse, cause an injury. A research-based rule of thumb would be to increase your activity by no more than 30% per week. While it may not be necessary to break out the calculator, this rule may be a great guide to make sure you do not do something like double your weekly activity. This is much easier to track with endurance activities like running or cycling than going to a HIIT class. Maybe consider avoiding 5 consecutive days after a long hiatus, or making sure to not overdo other activities if class was particularly strenuous. Once your base level of fitness is back to normal, it will be much easier to do exactly as you please.
2. Get Stronger
Want to forget about that last rule? Here is your solution!
But I cannot promise a quick fix.
The stronger you are, the more easily you will be able to manage more activity.
Struggle with bodyweight squats? You may have more difficulty with increasing your running mileage. Struggle with multiple heel raises? Ballet-based group classes may eventually lead to overuse. Research shows that strength training can reduce sports injuries by one-third and overuse injuries by at least 50%. Unfortunately, we are unaware of any single activity that is remotely close to being as effective as strengthening to reduce sports and overuse injury. Since most activities heavily rely on your legs, we recommend focusing on calf and leg strength at a minimum.
3. Make a Plan
Try to plan your workouts, classes, and sporting events, particularly if you have not been on a normal schedule. This way you can adequately schedule rest and alternatives if needed. This will also help you stay consistent. And remember, consistency does not mean consistently overtraining. It should be a gradual, planned increase in activity. Consider using a fitness tracking device or application to not only plan future workouts, but also adjust your plan by assessing your previous training volume.
4. Listen to Your Body
Listen to your body! The best part about making a plan is that you can make smart decisions on how to alter it based on how you feel.
This week was too much? No problem! Adjust next week's training plan to focus more on recovery.
When you feel like you need a break, or even a nap, that means that it is time to take one. Your body improves while you rest, not while you work. Yes ... you MUST put in the adequate work, but you must be able to do that work well to achieve your desired results. Create the optimal environment to recover so you can continue on your plan.
5. Start Sooner Than Later
You will not make up for 3 months of a lack of training or activity with only a few weeks of hard work. If you are someone who has been relatively sedentary over the past few months and plan to restart your fitness, start doing something today! Maybe just a few squats or lunges. Or a quick jog around the block! But the first step to greatness, or back to greatness, still has to be a step!
1. Gabbett TJ. The training—injury prevention paradox: should athletes be training smarter and harder? British Journal of Sports Medicine 2016;50:273-280.
2. Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014;48(11):871-877.