Return to Play; Post Lockdown and Beyond

One of our greatest strengths is the ability to adapt. We did it when lockdown began in March and we will continue to do it as lockdown eases. Whether you have a specific fitness goal or have pain in your day to day life, getting back to normal’ isn’t going to happen overnight.

It certainly feels like the end of lockdown is coming closer and, to many of us, this means a return to our beloved sport, gym or simply access to more activities. 

As this starts to happen, we will have an array of choices: some old training choices that we have desperately missed, some new discoveries from the lockdown period and lots of new options from the fitness industry. 

Over the next week, the Pure Sports Medicine’s Strength & Conditioning (S&C) team will be releasing a series of blogs which will cover: the physical qualities that may have been detrained during lockdown, how training should be performed to achieve long term success and how a progressive program can be implemented. 

The aim of this short blog is to give some key considerations on how to return to your normal’:

  • How much movement/​running in involved in your sport/​life?
  • What speed of movement is involved? 
  • What is the volume of fast activity, compared to moderate and low-level activity? 
  • Is there any change of direction? 
  • Is there any rotational movement? 
  • Is there any contact? 
  • What level of skill is involved (passing, catching, hitting a ball)? 
  • How much resistance training were you doing? 
  • Which areas have a high incidence of injury? 
  • Do you have a history of specific injuries?
PM 2 0034 IMG 0078 IMG 0092

When these questions have been answered, we can then consider: what has been missing since the lockdown began?’. 

This will give you an idea of where your focus will lie, allowing you to plan your training accordingly. 

The next step will be tricky; assessing how much of these physical qualities may have been lost during lockdown and our time out of our old-normal’ routine. 

For example, how much are you down on where you were before? How much work do you need to get back to where you were? In short, the answer is less than you think, especially if you have a strong training history, but implementing a successful training plan after a change like this is hard. Finding the optimal route back to your full fitness requires these points above to be considered. 

This leads us nicely into our next blog, Detraining Effects on Strength Characteristics’ by S&C Coach James Phillips, discussing the levels of de-training you might expect.