Ross Clifford, Chartered Physiotherapist at Great Northern Physiotherapy and co-author of Bodyweight Basics and Bulletproof Bodies: Body-weight Exercise for Injury Prevention and Rehabilitation, discusses how to maintain your fitness without injury.
Its a new year and hopefully you are reading this article and feeling pleased with yourself – a few weeks into that new fitness regime and going strong. Plodding the miles on foot, cranking the pedals, or stretching and toning with yoga or Pilates. If you are still toying with the idea of any of the above but haven’t made the first step then do not worry, and certainly do not feel guilty. Every day is an opportunity to make a start; it doesn’t have to be the first day of January.
Whatever your situation and your preferred method of being active, beware of the pitfall that can stop your fitness goals in their tracks – injury. We really hope that after the first weeks of your resolution you are keeping well and avoiding the curse of ‘too much too soon’.
As physiotherapists we often see patients who, after having a few months off training, decide to come back to it with a vengeance. Then misfortune strikes – a groin strain, a sore achilles tendon, or a shoulder pain when lifting the arm. If any of this sounds familiar then I recommend you seek qualified advice from a member of our team.
Prevention is better than cure. Do not ignore old injuries or weaknesses, and do not run blindly into a new training programme hoping that you are ‘bulletproof’. Those bigger or more toned muscles, and that stronger cardiovascular system can only be achieved by movement of the body created at the joints. These joints have many associated structures, including ligaments and tendons to name but a few. These structures respond really well to strain and load, which are both forms of physical stress. But too much stress too early can lead to excessive breakdown of these structures without time and energy for growing stronger. There may also be an accumulation of inflammation that leaves you in pain after exercise.
The good news is that with the right type and amount of stress, and with adequate time and nutrition for recovery, these structures can bounce back. Even bones with signs of stress fracture can recover with the right management, meaning you can get that fitness goal back on track.
But why wait until the injury has occurred? Remember, prevention is better than cure. Load those tendons, ligaments, joints, bones, and muscles in a controlled way and build strength and stability work into your programme. It doesn’t have to be hours of training if it is targeted to your weaknesses or areas of your body under most load. It won’t detract from your running, cycling or yoga ambitions – it will supplement, and possibly enhance, those ambitions.
And the best thing is that you don’t necessarily need to join a gym (ideal during periods of lockdown!) or buy expensive home equipment. Body-weight exercise is a great method for loading and mobilising joints. It uses multiple body areas at a time making your workout time-efficient, and it can be done anywhere you can find space, using everyday objects around you. It’s worth saying one last time – prevention is better than cure. Start developing your bulletproof body today! And if you don’t know where to start then do not hesitate to get in touch as we can work with you to devise a bespoke exercise program that will help develop your fitness and prevent injury.
Ross Clifford is a Chartered Physiotherapist, specialist in musculoskeletal conditions at Great Northern Physiotherapy. Appointments can be booked online or over the phone.