How to Reduce the Risk of Post Lockdown Sports Injury

Jan 27, 2021

Are you worried about returning back to play after such a long rest?

Are you missing sports?

Has schooling from home made you stiff and sore?

If this sounds like you take a little look at some of the tips and exercises posted below to help get you back on track.

  1. Sitting for long periods of time, such as at a desk all day learning, will result in poor posture and a stiff upper body. This can lead to tight muscles, back pain and even headaches.

  • To reduce this you shouldn’t sit in one position for longer than 20-30 minutes. Now this isn’t an excuse to cut class but standing and stretching every 20-30 minutes will significantly help with stiffness and poor posture.

Try these stretches every 30 minutes;

  • Scalene Stretch


  • Pec Stretch


  • Thoracic Rotations (Mid Back)


Make sure your work space is set up correctly. It is so important and is a major cause for neck and shoulder pain when not set up correctly. Do not use your laptop on your lap!

  1. Keeping Active- Although its winter and its wet, cold and dark, it is very important to keep nice and active throughout the week and making sure that were not just sat at the computer all day. Now by all means I’m not saying to go out for a massive run, especially if you haven’t trained for it! But small exercises to get the heart pumping and the body moving are great. This is especially important if you would like to return to sport after lockdown as your body won’t be used to the level of activity you want to return to.

Try some of these to get you moving – complete them at your own pace

  •  Toe Touches


  • Heel Kicks


  1. If your sport involves a lot of acceleration and deceleration it is important to maintain your muscle strength and even become stronger during lock down. This is so when you return to playing you are less likely to suffer from any injuries.

With these exercises they should be slow and controlled, focusing on hitting the main working muscle.

  •   Sumo Squats


  • Heel Raises


Beth is offering sports specific sessions to young athletes. So, if you are a young athlete who is fed up of home schooling and missing your sport then you can book to see Beth who will be able to assess, diagnose and treat your sports injuries.


She also offers sport specific testing, during which she can identify potential weakness and risk of injury factors, then provide you with treatment and a rehabilitation programme. This will reduce the risk of injury and improve performance for when you to get back to sport.


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