The expert explained how to avoid injuries when returning to sports after a long break

For many people, summer is about rest, travel and relaxation on the beaches, and regular physical activity fades into the background. However, with the onset of autumn, we return to our usual lifestyle, which includes daily jogging and fitness classes. And here we face problems, as it can be difficult to get back into the habit of exercising.

Unfortunately, SSPDaily writes, during this time, your muscles get used to the stress, and if you start exercising in the "old" way, it can lead to injuries. Jenny Brenigan, a certified physiotherapist at Total Physio, told the readers of the online resource how to avoid this.

According to her, the most important tip for returning to a normal lifestyle is to be realistic.

In particular, Jenny explained: "You have to be honest and just look at where you are now. Unfortunately, we quickly lose shape, and our bodies "forget" about our previous achievements."

She also mentioned a recently published "shocking study" that showed that "if you have done nothing for four weeks, you will have to re-train your tendons to be able to withstand the same loads."

As for the psychological aspect, the expert recommends pacifying your ego and accepting reality as it is. That is, you have to develop from the level you are at today.

What is the right way to run after a long break?

Brenigan advises runners who have returned to sports after a break to do strength training if they haven't already done so. "When you start running 8-10 km distances, all the ailments you might have come out," she said.

"If you do strength training, combined with running, you will make great strides without having to resort to outside help."

What should I do if my knees are crunching?

The feeling of clicking or crunching in the knees when walking up the stairs is something that many people experience. And it often causes fear in people. However, Brenigan says that when there is no pain, she doesn't worry about the "crunch".

"What you can do here is increase the strength in your legs. You can do lunges, squats, glute exercises, but it's not like all of that will get rid of the clicking," Jenny said.

How to restore physical fitness to a teenager?

Prioritizing recovery is just as important for teens as it is for adults, especially if they come to physical education classes and extracurricular sports after a busy and active summer.

In this case, Brenigan says parents need to make sure they don't overextend themselves, especially when it comes to balancing schoolwork and extracurricular activities.

As for "growing pains," which are often cited as a cause of discomfort in children and adolescents, this should be taken in stride

"They are going through a certain phase of growth, so there is some imbalance between how fast the soft tissues, muscles and tendons develop and how fast the bones grow."