how to get back to sport without hurting yourself?

The holidays are soon over and some have decided to make their comeback … in the gyms. But in order not to cause injury, it is necessary to resume gradually.

After sunbathing by the water, you may have made new resolutions for the start of the school year. But like after New Years Day, you tend to set the bar too high and that can demotivate you. So for Sunday sportsmen and women, and even for the most passionate, here are our tips to resume a sporting activity easily, without causing too much fatigue and avoiding injury.

Before returning to sport, have a medical examination

If you have not practiced sport for a long time, seeking advice from your doctor is the first thing to do when resuming sports activity. This will allow you to know if you have any contraindications and to organize your sessions according to what you are able to do or not.

At the start of the school year, think about warming up, taking a break and stretching

Avoiding injury is also happening at this level. Before, during and after each session, you must adhere to this rule diligently. It won’t save you from the first aches, but this routine is as important as the physical exercise itself. So take the time to warm up your muscles and adapt your end of sessions with less intense exercises. Finally, stretch and take the time to breathe.

Read also : Plogging, an activity that combines sport and ecology

Progress step by step in your back-to-school sports sessions

According to Ouest-France, “It is preferable to restart based on a performance level estimated at 50% of that preceding the shutdown”. Before to increase in intensity, it is better to start with 1 or 2 sessions per week, then multiply them as you go to finally, gradually lengthen the duration of the exercises. If you feel the need, do not hesitate to call a sports coach.

To resume sport, listen to your body

You must learn to listen to your body and to spot pain or other physical weaknesses. In case of severe shortness of breath, thirst, feeling too hot or having a high heart rate, you should slow down or consult a doctor.

Have equipment in good condition

Equipment is a big part of preventing injury and fatigue. If you have sneakers with a worn sole, for example, you are going to put a lot more strain on your body to maintain balance during the run. Also, a sagging sole causes pain in the knees, ankles, hips, etc. We take advantage of the start of the school year to retool.

Read also : How often should we change our running sneakers?

Drink, eat and sleep

These three principles correspond to the recovery phase. Taking care of your body is not just about effort but also sleep and nutrition. It is therefore imperative to drink, even if you do not necessarily feel the need. According to Doctissimo, it would be necessary drink water during and after the session but also “Absorb about half a liter of water in the two hours preceding the session”. Ouest-France adds that elite athletes and sportswomen close their eyes 8 hours a night. Finally, it is preferable to eat complex carbohydrates 2 to 3 hours before exercise and carbohydrates with a high glycemic index, 30 minutes before the session and then just after the sessions. Do not forget the proteins during meals to regain muscle mass.

See also: The best free apps for exercising at home in 2021

Video by Marine Hamelin

With Léa, curiosity is no longer a bad thing. Lifestyle journalist, she always has good advice to boost your well-being and keeps you informed of all the characteristics of your sign …