Lots of people have taken to training from home during the last year.
Obviously, we haven’t had a choice a lot of the time but will you continue as restrictions ease and is it motivating and safe?
People may still have the option to work from home as the year progresses so home training options save time and make exercise more accessible.
It’s cheap if you are doing free online workouts or you’ve already bought some gym equipment. A lot of people will be looking forward to going to a gym though, using professional equipment and enjoying the social element.
Whatever your thought processes, it’s nice to have the option so let’s talk about how you can keep it safe. A lot of people have taken up running or increased their running and this advice will help you too.
A lot of the online classes are based around High Intensity Interval Training (HITT) which has lots of benefits. The sessions can be as short as 15 mins, they encourage ongoing weight loss, increased fitness levels and really boost your energy levels. They can also contribute to injuries, similar to the ones runners can sustain so here are some tips.
Use correct trainers
The online classes can be done from your living room so sometimes people haven’t been wearing trainers. This can cause chronic injuries such as plantar fasciitis which can stop you from exercising altogether.
Please wear trainers. If you are new to running or increasing your distance make sure your trainers are half a size bigger than normal and wear running socks. It is also a good idea to have two pairs of trainers using one set for running and the others can be just used around the house or walks so you switch if you feel they are losing some comfort.
Symptoms of Plantar Fasciitis
Pain on the bottom of your foot could be more around the heel. The pain is worse in the morning, or when you have been sedentary, but seems to ease when you exercise.
Treatment
If you feel any symptoms the first piece of advice is to sort out your footwear otherwise you are fighting a losing battle. Putting a bottle in the freezer then rolling your foot over it can speed up the healing process and stretching the calves, particularly the soleus. Do this for around 5 mins every hour, giving the body a chance to “do its stuff”.
Mobilise to be your best
Before your online class or run, you may have been sat for a couple of hours leading to tightness in muscles and a loss of function in your joints, particularly your knees and hips.
The lack of stability in your knee can cause pain behind your knee or at the front. Again, this pain may ease as you exercise but the issue is there and can become a long-term problem if you don’t take control.
Take control of your mobility
Sit up tall in a chair and extend then bend the knee ten times. This movement mobilises the knee and lubricates the joint. You may also feel a tightness around the knee.
Place your heel on the floor with your leg straight for twelve seconds so you feel a light stretch on your hamstrings (back of the upper leg). This will ease any tension behind the knee and combined, these movements will create stability, enabling you to jump around or run… safely.
Take action
These are just a couple of simple tips but they can prevent chronic injuries and also improve your performance. If you are planning to return to a gym, train from home or both, this newfound interest in how your body is moving will help you continue to stay active.
These rolling and knee exercises can even be done at your desk. Remember that ‘prevention is better than cure’.