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What we’ll cover
  1. Warm up and cool down
  2. Ease into it
  3. Rest
  4. Bring a towel and wipe
  5. How can physiotherapy help me get back to the gym?

Top tips for returning to the gym

With gyms reopening this week, our physiotherapist Jason Lee has put together his top tips on how to return back to the gym as safely and as effectively as possible.

Warm up and cool down

Spend some time loosening up and improving mobility prior to starting your weights session. This ensures adequate blood flow to warm up the body. Doing some mobility work around the upper back, lower back, shoulder, hips, knees and ankles is a good starting point. This can include using a foam roller or a spikey ball.

Trial starting with some warm up sets using body weight or minimal resistance. For example, if you regularly do a bench press, warm up by completing some push ups or using very light weight for a set.

Cooling down after you finish your session allows your body temperature, blood pressure and heart rate to return to normal levels. This is a good time to be doing sustained stretches holding for at least 15 seconds.

Ease into it

Easing back into your routine is critical to ensure you can train continuously without injury.

If you’re intending on lifting weight, drop your resistance by 20 – 30% to avoid putting too much tension or load on your joints or soft tissue. It can be important to do less volume overall by doing fewer sets and repetitions when returning.

If doing high intensity exercises, consider starting with lower intensity or lower impact exercises. When done too quickly, high intensity exercises and explosive movements can increase the likelihood of tendon injuries including the achilles, knee, glut or elbow. If you haven’t been doing high intensity exercise during lockdown, consider doing lower impact exercises as you ease back into your regular high intensity exercises. For example, regular squats can be an alternate to jump squats. Step ups or lunge variations can be an alternate to exercises such as jump lunges.

Rest

Take a day off in between exercise. If you have been unable to train using weights or resistance, ensure that you take a day off in between training. Whilst you may have trained on a daily basis pre-pandemic, starting back with a day in-between sessions is a great way to not only prevent injury but also ensure you reduce delayed onset muscle soreness so you can train at your best for your next session.

Alternately, you can consider splitting your routine by not performing exercises for the same muscle groups on back to back days.

Lots of factors will affect how quickly you return back to your normal gym routine. This includes your pre-pandemic exercise routine, how much you have exercised during this pandemic and what equipment you have been able to access. Those who have exercised as closely and as similarly to their normal routine will be able to resume training relatively quickly. Others who have not been exercising consistently or have only been able to utilise body weight will more than likely need to take things slower.

Most importantly, enjoy your time back at the gym!

Bring a towel and wipe

I suspect that pre-lock down this was a bug bear of many. Ensure that you bring a towel and wipe the equipment that you use. Many gyms will now be providing additional sanitation measures such as wiping surfaces and weights with disinfectant wipes.

How can physiotherapy help me get back to the gym?

If you are unsure where to start, or start to experience niggles or injuries as you return to the gym, our team are able to help guide you through to achieving your exercise goals. Call us today or book online.

Malvern East Physiotherapy has a range of exercise services including supervised exercise with our physiotherapists, clinical strength programs and clinical pilates that can be a great avenue to get build up your fitness prior to returning to the gym.


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Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone. Shoulder impingement can be incredibly frustrating and painful. 

Tony has been working closely with our physiotherapists Vernon and Dilen to get on top of his shoulder pain. His treatment plan has included hands-on physiotherapy and individualised exercises in our hydrotherapy and strength programs.

You Deserve to Feel Good.

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