Leeds United FC Senior Men’s Physiotherapist and Senior Physiotherapist for Yorkshire Sports Medicine, Bill Atton, has put together some pointers for returning to sport following the initial wave of the pandemic.
Now that the government has relaxed restrictions to allow safe return to sport, we have put together a few key points to ensure you return at your best level and avoid the risk of illness and injury.
Prior to return
All participants (players, coaches, spectators etc.) should check for symptoms of Covid-19. If an individual is symptomatic and/or living in a household with a possible Covid-19 infection they should remain at home and follow Government guidance.
The most common symptoms include;
•High temperature (above 37.8°C).
•A new, continuous cough.
•A loss of, or change to, sense of smell or taste.
At the venue
•You should walk/cycle to the venue if able and avoid the use of public transport.
•Where possible, you should arrive changed and ready to start with arrangements made to shower at home.
•Have your own water bottle, do
not share.
•Hand sanitise regularly
•Be aware that at any point where the game/training session allows you should be
socially distanced.
•Avoid handshakes/huddles
•Make time for regular
hygiene breaks.
•Avoid the sharing of equipment, and if any equipment is used it should be cleaned at the earliest convenient time.
Physical preparation
One of the most common causes of musculoskeletal injury is a sudden increase in activity. This is particularly relevant following the lockdown period as many will have not been able to train at their usual level and expect to return at a level they last trained at.
This can put you at a heightened risk of muscle strains and tendinopathies (where your tendons become inflamed and painful).
It is important that you gradually increase your cardiovascular fitness and strength over the coming weeks to avoid such problems.
For most sports, the key muscle groups to strengthen are gluteals (buttock muscles), quadriceps and hamstrings (muscles at the front and back of the thigh), and gastrocnemius and soleus (calf). There is an excellent resource provided by FIFA, called the FIFA11+ which is a program targeting these major muscle groups alongside balance and stability.
Injury management
If you do pick up an injury on your return the immediate action should be to ice (ice pack or bag of peas from the freezer wrapped in a damp tea towel for 20 mins) and compress the area where possible, and seek advice from a medical professional. Here at Yorkshire Sports Medicine we specialise in the treatment of sports related injuries and can guide you through the
rehabilitation process.
Call 01904413669 or Email info@yorkshiresportsmedicine.co.uk to book your consultation.
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