Returning to the Gym?
BeachLife Physio • 29 June 2020
BeachLife Physio's Guide to: Returning to the Gym
Tip #1: Start Slowly
Allow your body to readjust, especially if you're performing movements that you haven't practiced in a long time. Ideally, activity levels should be gradually increased to pre-COVID levels over a 6-8 week period.
Tip #2: Warm Up Is Critical
Ensure that static and dynamic movements, specific to your workout, are incorporated into your warm up to best prepare your body for a gym session.
Tip #3: Utilise Coaching Staff
Gym staff members and coaches will have lots of suggestions to ensure that you are training at your best and don't go too hard, too early! A personalised training program, created with your goals in mind, could be key to avoiding injury as training at the gym starts to ramp up!
Tip #4: Recover Correctly
- Stay hydrated, even after completing your session.
- Warm down: some gently exercise or stretching after a session can help muscles recover quicker.
- Foam roll between workouts to release tight muscles.
Pelvic floor physiotherapy FAQs covering pregnancy, postnatal recovery, pelvic pain and incontinence. Available in Narrabeen and Frenchs Forest.
Reduce irritation, not movement Bursitis often flares with repeated irritation or overload. This doesn't mean you should stop moving, gentle movement helps maintain confidence and support recovery. Avoid prolonged pressure This may include lying on the sore side, leaning on elbow, or sitting on hard surfaces for long periods. Simple position changes and added support can significantly reduce symptoms. Settle symptom first, then rebuild strength As pain settles, gradual strengthening improves load tolerance and helps prevent flare-ups. Recovery is about building capacity - not just reducing pain.
Learn how our physiotherapy programs combine assessment, education and supervised exercise to support long-term recovery.
Looking for the best physio in the Northern Beaches? Learn what matters most to patients and how to choose the right physiotherapist.
Hip pain can come from several causes. Learn the five most common sources of hip pain and the key features physios use to tell them apart.
A sudden flare of lower back pain is common and rarely serious. Learn what to do first, what helps recovery, and when to seek review.
Pre-surgery physio builds strength and confidence before your operation. Learn how our Narrabeen and Frenchs Forest clinics support your recovery.
Learn how our physiotherapists help children with Sever’s disease using custom-fitted Solemaid insole. Reduce heel pain, improve comfort, and keep your child active.
Running the Sun Run from Dee Why to Manly? Our Northern Beaches physios share tips to prevent running injuries and train smart this summer. Narrabeen Frenchs Forest
Stay healthy during Christmas with simple activity tips and injury advice. Our Narrabeen and Frenchs Forest physios are open except public holidays. Merry Christmas
