'It’s great to exercise but do not over do it during the easing of lockdown' - seven top tips from Harborough sports therapist

A leading sports therapist is telling revved-up people across Harborough – it’s great to exercise but do not over do it.

Chris Stankiewicz, 30, is urging people not to go stir crazy as they hit the road and run, cycle and walk many more miles during the extended Covid-19 lockdown.

The health professional has now drawn up a catalogue of expert advice to help us take this new phenomenon in our stride – and stop you getting hurt.

“One great positive to come out of this emergency is just how many people are exercising and increasing their physical activity levels.

“This morning as I’ve sat down to answer the weekend’s emails I have seen 10 runners, four cyclists, two couples walking, four dog walkers and two families out on scooters all pass my window.

“This isn’t a one-off.

“This is a trend that’s totally gone through the roof over the last few weeks,” said Chris, who runs The Injury Clinic in King’s Head Place.

“More and more people are turning to these activities to keep fit and at home workouts are becoming the norm for many.

“But make sure that you exercise and try to stay fit safely.

“There is such a thing as too much exercise.

“Overdoing it could do you more harm than good, pandemic or otherwise.

“We are starting to see an increase in musculoskeletal complaints.

“More people are suffering new aches and pains.

“Or they are seeing old issues resurfacing since the lockdown began, simply due to the sudden change of routine and overloading on the body.”

Dad-of-one Chris is urging people to:

1. Warm Up

When you’re exercising at home or setting off from your own doorstep it’s very easy to slip into the habit of getting straight into the activity and neglecting a proper warm-up.

Start off with basic dynamic stretches like slow controlled squats, lunges, arm circles and twists from the waist.

Even if you’re going for a run or a cycle you will benefit from the right preparation.

2. Make sure you have variety

Inject variety into your exercise regime if you want to avoid overuse injuries such as tendonitis and muscle strains.

Try getting a mix of cardio and resistance-based exercise in your week by combining running, walking or cycling with free weight or body weight exercises.

Or even throw in a video-based pilates or yoga class on your living room floor to mix things up.

3. Reduce impact

Think about it.

How many jump squats, burpees and thrusters did you have in your daily routine before lockdown?

So just imagine the impact that is having on your joints and muscles when you suddenly put this kind of demand on them.

The same goes for running. If you weren’t a regular runner before lockdown you don’t want to be pounding the pavements for 10k or being roped into a 5k challenge straight off the cuff.

Instead opt for a more joint-friendly exercise option such as cycling, pilates or video exercise class.

4. Progress gradually

If you increase the type, frequency or intensity of the exercise you are doing by too much too quickly your body will become overloaded – and you will get injured.

Going from 0-100 when it comes to the amount of exercise you are getting is one way to ensure your body breaks down.

So take it easy and as a rule of thumb don’t progress anything, whether it be miles walked, run or cycled or amount of weight lifted, by more than 10 per cent a week to give your body time to adapt.

5. Use daily tasks as exercise

If exercising in the traditional sense is new to you and you’re looking for a way to maintain your fitness during lockdown try using your everyday activities as a way to keep fit.

You’ll do far more squats, lunges and reaching in an afternoon’s gardening or completing a DIY project than you would in most workouts!

Even the daily dog walk or chasing after a child is steps on the meter!

6. Monitor your amount of exercise

One of the main reasons for the injuries we see in the clinic is overuse or overloading.

Rest days are vital.

Make sure that your body can recover from the new increased demands placed upon it.

7. Cool Down

Just as crucial as warming up (and arguably even more neglected!) is cooling down.

This need only be a few light long hold stretches or a stroll to lower the heart rate and return the body back to a pre-exercise state before getting on with the rest of the day.

But avoiding this will increase your risk of developing aches and pains.

The worst thing you can do after exercise is to go and sit in front of the TV or computer.

Or if you have found yourself suffering lockdown aches and pains, exercise related or not, check out the Injury Clinic’s online video and phone appointment service at: https://theinjuryclinicmarketharborough.co.uk/virtual-appointments/