After a long break from exercise, it’s natural to feel motivated to jump back into your fitness
routine. However, doing too much too soon can lead to discomfort, pain, or even injury.
At MK Osteopathy, we understand the challenges of getting back into shape and the
importance of a safe, gradual approach.
With guidance from osteopathy, you can restart your fitness journey while reducing pain and
minimising risks.
Why Do You Feel Pain When Restarting Exercise?
When you’re inactive for an extended period, your muscles, joints, and connective tissues
lose some of their conditioning. Restarting exercise can strain these areas, leading to:
Delayed Onset Muscle Soreness (DOMS): Tiny muscle tears that occur when muscles are reconditioned.
Joint Discomfort: Stiffness from reduced movement during inactivity.
Tendon or Ligament Strain: Overloading connective tissues that have become less elastic.
By listening to your body and following a structured plan, you can minimise these issues.
Osteopathy Tips for Restarting Fitness Safely
Start Slowly and Progress Gradually
Avoid the temptation to return to your previous intensity level. Start with low-impact
exercises like walking, cycling, or swimming to ease your body into activity. Gradually
increase intensity, duration, or resistance over weeks to allow your muscles and
joints to adapt.
Prioritise Warm-Ups and Cool-Downs
Spend 5–10 minutes warming up with dynamic stretches or light cardio to increase
blood flow and flexibility. After your workout, incorporate static stretching to reduce
stiffness and aid recovery.
Focus on Proper Form
Poor posture or technique can lead to injuries, especially during strength training or
repetitive movements. An osteopath can assess your posture and identify any
imbalances or weaknesses to help you exercise safely.
Rest and Recovery Are Key
Don’t underestimate the importance of rest days. Giving your muscles time to repair
and rebuild reduces the risk of overuse injuries. Use active recovery methods, such
as gentle stretching or yoga, on rest days to stay mobile.
Listen to Your Body
Pain is a signal that something may be wrong. If you experience sharp or persistent
discomfort, stop exercising and consult a professional. Osteopaths can assess the
cause of your pain and provide tailored treatment.
How Osteopathy Can Help with Fitness Restart
Osteopathy is a holistic approach to managing pain, preventing injuries, and improving
overall movement. Here’s how it supports your fitness journey:
Addressing Muscle Imbalances: Osteopaths identify and correct muscle imbalances or weaknesses that could lead to strain or pain.
Enhancing Joint Mobility: Hands-on techniques improve joint flexibility, reducing stiffness and discomfort during exercise.
Injury Prevention: Osteopaths provide personalised advice to avoid common issues like tendonitis, back pain, or knee strain.
Promoting Faster Recovery: Gentle manipulation and soft tissue therapy help reduce inflammation and enhance circulation for quicker healing.
Ready to Restart?
At MK Osteopathy, we specialise in helping individuals return to fitness with confidence.
Take the first step towards a healthier you—contact us today to book an appointment and
let us support you in achieving your fitness goals!
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