Learn about the Safety Measures at SOS

Getting Pumped up for Gyms to Reopen

New York State has given the green light for gyms and fitness center to open. The long-awaited return to a favorite fitness class or gym circuit is a welcome opportunity for many, particularly those who were avid gym goers prior to the shutdowns due to the Covid-19 pandemic. However, to avoid injury, SOS cautions not to jump right back to where you were in March.

“The most important thing about returning to a workout routine after a break for any reason is to do so smartly and safely,” comments Todd Cardi, PT, Director of The SOS Orthopedic & Sports Therapy Department. “You definitely want to avoid injury, but also avoid frustration. Don’t place too high an expectation on yourself – because your body will need time to re-acclimate to the physical resistance and stress you are applying to your muscles, tendons, and joints.”

SOS suggests the following tips for returning to the gym:

  • Mentally prepare yourself by setting realistic goals, planning a workout schedule, and creating an accountability partner.
  • Physically prepare yourself by consulting with your Physician, Physical Therapist, and/or personal trainer. They can help assess your fitness level, but more importantly they can identify risk factors that may lead to unintended consequences (such as injury) which can derail your renewed commitment to living a healthier lifestyle.
  • Start slowly and at a less intense pace from where you left off. You can gradually increase intensity with each workout session.
  • Be sure to warm up before and after each workout session. It’s likely you’ve lost some flexibility during your hiatus which can increase the chances of soreness and injury.
  • Adjust your diet to your new exercise habits and ensure you are getting enough healthy nutrients to fuel your workout. Also, stay hydrated before, during and after exercise.

You’ll be back to your former level and speed in a short time if you remain consistent with your workouts. And, if you’ve gained the “Quarantine 19”, this is a good time to find healthy eating habits that fit your lifestyle. With a little sweat, some consistent effort and dedication, your snuggly wardrobe should fit comfortably again just in time for Halloween and the holidays!

© 2014 Syracuse Orthopedic Specialists