allenamenti

With the arrival of autumn, many people return to their daily activities, including work, study, and fitness. For a physiotherapist, this is a crucial time to educate patients on how to return to these activities safely and prevent injury.

Our social life in Birkestocks has come to an end, and it's time for ankle boots to protect us from the rain and freezing temperatures. It's also a season when work resumes in full swing, schools reopen, and everything returns to normal. However, this season also brings with it moral and physical duties, where taking care of one's body is crucial, especially after spending the holidays relaxing.

Resuming training and our hobbies while avoiding injuries and ailments

The clothing

First of all, always cover up before going out, because sweating in summer is normal, as temperatures remain high well into the evening. Autumn is a different story, with its colder temperatures, which are therefore also dangerous for our health. Clothing is the first precaution to take. Dress in layers and use a raincoat that protects us from humidity and temperature changes, which are terrible for exposed body parts. It's no coincidence that most flu cases begin during this time of year, when, among other things, the flu vaccine is highly recommended for those over 60. Once we've sorted out our clothing, let's move on to the active phase.

The warm-up

Before starting any activity, outdoors or indoors, a warm-up is recommended. at least 10 minutes, also considering the fact that going out early in the morning or training late at night exposes us to colder temperatures and higher humidity.

Always considering your starting situation and the training goal, dedicate 10 minutes to warming up, for example, with a brisk jog at a steady pace and low frequency. If you play sports that use the upper limbs, dedicate another 5 minutes to warming up your upper body, for example, using low-resistance bands with repeated movements in extra rotation. In short, always consider what you'll be doing, whether you play paddle tennis or plan on playing five-a-side football.

Stretch the body It is a very common practice that should be maintained. Despite the scientific evidence, Demonstrate the effectiveness of stretching. By empirical logic, having mobile and elastic joints allows the body to move more easily and therefore to experience fewer problems during sports. You'll get a feeling of lightness instead of total stiffness. In short, after those canonical 10-minute warm-up, move on to joint mobility (stretching).

Maintain good posture during our physical activity

The difference between the posture of professional athletes who practice it professionally and those who do it as an amateur is certainly evident. The hypothesis we can make is to consider the importance of sport, from an early age, in developing coordination and good athleticism. With thousands of repetitions, the body automatically shapes itself, defining What constitutes "good posture" and "good athletic movement." If we're career lawyers and have therefore dedicated our lives to studying, it doesn't mean we'll forever be forced to have poor posture. Not necessarily! However, we'll definitely have to work hard at it, and it will require a lot of dedication. So work on your posture, take professional athletes as an example, and sometimes spend time and money with qualified people who can teach you basic posture for your favorite sport. Never improvise; always follow the advice of experts.

Graduality

Once again, taking things gradually will help you avoid physical problems or injuries. Listen to the signals your body is sending you: you can monitor your heart rate with a wristwatch, stay well hydrated before and after physical activity, and if you feel shaky or tired, stop and don't overdo it. If you feel pain during an activity, don't continue to push her; investigate and find the cause, and if you can't find it, consult a professional.

Recovering after surgery or trauma

For those recovering from surgery or trauma, a separate discussion is needed: they should only resume activity when a specialized physiotherapist confirms the completion of rehabilitation and a return to sport. This is not a sudden transition, but rather a gradual return period, always supported by a rehabilitation expert.

This fall, prepare for your return to work, not just physically, but physically as well. Follow all the instructions we've given you. You'll see that, barring accidental ones, there won't be any problems, and you'll experience autumn as a time of physical and mental recovery.