STAY IN SHAPE FOR THE LONG TERM

We have all done it. As winter arrives, after months of intense summer sunshine, we promise ourselves to eat healthier, exercise more, and take better care of our bodies. And so it begins, we rush into winter full of enthusiasm and hope that the rest of the year we will feel better in body and mind.

While this is all positive and it's good to have goals, make sure you embark on it with caution or you could literally find yourself on the back foot.

If it's been a while since you've exercised or have had some free time, be sure to start your fitness journey with caution. Here are some tips from the Djerba Physio Center team on how to keep you on track for the months ahead.

1. Small steps Start slowly. Whatever sport you decide to try or continue, get comfortable gently. Just 15-20 minutes a day is a great start and will build the right foundation to build on as your body gets stronger.

2. Warm-up Be kind to your body. Be sure to warm up these muscles thoroughly before putting them to the test. Five minutes of gentle walking and stretching makes all the difference. Jumping straight into an exercise without warming up can cause muscle and tendon injuries that can take months or even years to repair.

3. Technique When we practice our technique is very important. Exercising with suboptimal technique instead of poor technique is one of the main causes of muscle damage turning into injury. In fact, at the Djerba Physio Center, since the start of the pandemic, we have seen a large increase in the number of clients coming in for treatment for sports-related injuries, as exercising at home using sources in line is proving increasingly popular.

4. Continuity Start slow and build your strengths if you want to build a strong foundation. Exercising little and often will mean that as you increase the intensity or your exercise regimen, your body will be strong enough to cope. Don't try to run before you walk. Also remember that rest days are important to allow for muscle repair and recovery.

5. Injury If you feel pain even after warming up, stop. Rest your body and try again when you feel ready and if symptoms persist it may be advisable to contact your physiotherapist or doctor to schedule an appointment to have things checked. The worst thing you can do is to continue anyway, as this can lead to a more serious injury that will take longer to recover from. If you suffer from a sports-related injury or would like more advice on how to prevent it, please contact us today on the number below(whatsapp button).