How do I Safely Return to Sport or the Gym Post COVID-19?    

Many of you are keen to get back into your regular exercise routines and sports post COVID-19. However, the predictions indicate we are going to see a surge in soft tissue injuries as we start to ramp up again. In fact, when Germany’s Bundesliga Football competition returned in May their match injury rates soared to a huge three times that of pre-lockdown rates. Most of these teams had undertaken a period of 3 weeks of training prior to resuming competition and are part of a professional league with access to high level coaches and medical professionals.

What are soft tissue injuries?

Most of the injuries we are predicting to increase are muscle strains, ligament sprains and tendon issues. Traumatic fractures are usually more related to a contact or fall mechanism and typically won’t be influenced by a period of time away from sport.

But I am going back to the same gym/sport that I have done before?

Our tissues like stability and will adapt depending on the demands placed upon them. For example, if you go to the gym and lift heavy weights your body will adapt by adding additional muscle tissue and getting stronger. If you are someone who during lockdown couldn’t access a gym and have started running instead this is a completely different load. When you return to the gym it is not wise to resume the exact same program you were doing previously as you have likely lost some strength. It is best to leave your pride out of it and start with an easier program (less weight/volume/number of days) and gradually build up over time.

If you are going back to a team sport this is also very different to running in a straight line or around the park. Often there are added stability demands, changes in direction, contact and higher tissue loads. A well structured, sports specific training program should gradually expose you to the loads required by your chosen sport. This gradual exposure allows the body to adapt on both a tissue level and also at the level of the nervous system. Our nervous system is the computer which controls all of our movement and sensation. We can train our nervous system to be more responsive and therefore we will have better control of our muscle and joints. Ideally you should have a minimum period of 6 weeks of sport specific training leading up to re-commencement of matches.

Are there any training programs I can follow?

The best option is to get back into training with your team however if your club hasn’t resumed yet there are definitely things you can do. If you play soccer or netball there are 2 injury prevention programs available that we typically recommend to be included in a warm up however they are a great place to start with resuming some match readiness. The soccer program is called FIFA 11+ and the Netball Knee Program is specific to netball players and can be adapted to any age and level of play. Both programs are readily available online.

Alternatively, you could ask your personal trainer or physiotherapist for a program specific to you and any other injuries you may have had previously. This will ensure you are undertaking a progressive program allowing ongoing adaptation and readiness for return to sport. If you are looking for a personal trainer to help you get back into fitness or kickstart some fitness goals please contact our physiotherapy team. We will be able to recommend a trainer based on where you live and what your goals are.

So even if I took up running during COVID-19 that’s not enough?

It seems everyone turned into a runner during COVID-19 with all treadmills selling out and lots of people being out and about at ovals. However, running in a straight line does not replicate the demands of weight training or a dynamic sporting situation. Running is a great cardiovascular exercise but will not fully prepare you for the resumption of your normal activities. Sports such as netball and soccer have much greater demands including changes in speed, side to side movement, contact, changes in ground surface, single leg landing and jumping. These are all tasks tasks that need to be trained to ensure you can execute the various movements safely and with skill.

What could happen if I go too hard too soon?

This is a bit like how long is a piece of string and it could range from nothing to something quite severe requiring surgical intervention and time off sport. It is important to remember not everyone who resumes sport too soon will sustain an injury, there are many factors at play as to why someone becomes injured and someone does not. However, statistically your likelihood of sustaining an injury is greater if you do not undertake a comprehensive pre-season/training program. Some of the more major injuries we will see include complete ruptures of muscles and tendons, ACL and other knee ligament ruptures, ankle ligament ruptures. All of these injuries typically require a lengthy rehab period, up to 18 months in some circumstances. On the less severe end of the spectrum, a muscle strain (aka tear) may take 4-6 weeks to heal. However given this appears to be a shorter sports season that could be half your season that you will be out injured.

How can I best avoid injury when returning to sport?

1. Start a sports specific training program 6-8 weeks prior to the commencement of competition.
2. Gradually build the volume and intensity of your training
3. Start with reduced training duration and number of days and gradually increase this over the 6-8 weeks
4. Ensure you warm up and cool down prior to each training session and match
5. Wear any protective clothing/gear that you would usually wear eg, ankle guards for netball
6. Recruit a qualified coach/physiotherapist/personal trainer to help guide you through return to training and sport in a graded and safe way
7. If you start to feel any niggles get it seen to early so you aren’t starting the season with a lingering injury