How should I get back to exercise post-COVID? | HerCanberra

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How should I get back to exercise post-COVID?

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This week, Exercise Physiologist and owner of Capital Hydrotherapy Kirra Rankin answers HerCanberra readers’ questions about exercising post-COVID.

“I had COVID a month ago and was bedridden for two weeks. I’ve had hip weakness and chronic pain for years, which I usually manage well with walking and boot camp (‘til recently).

My hip is worse than ever now that I’m getting back into exercise, after being sedentary for a month (and putting on 8kgs the past two years). Do you have an easy exercise program to help glute strength and mobility”?

–Marnie, 28 years old

Hey Marnie, great question. I think most Canberrans feel your sedentary sluggish concerns! Here are some recovery suggestions for you to contemplate:

Have you consulted an Allied Health Professional who specialises in exercise prescription and gait analysis? Especially through the initial stages, to get you back to your pre-COVID activity levels.

Do you have a graduated return-to-exercise plan? A plan is essential for your recovery. One that is flexible, manageable, and realistic!

Do you have other alternative, de-loading activity options? Jumping straight into a boot camp could be problematic if you are injured before you start! Is there an option to have some one-on-one sessions first? Or small group—so you get feedback and support?

Once you are recovering better, you can integrate your usual activity expectations. Rather than jumping straight into a boot camp-style program, try these options first:

  • Online Pilates
  • Walking in the water
  • Reducing your walking on hard surfaces (think: local grass oval?)
  • Hydrolates ™ (Aquatic Pilates)
  • Deep Water Running at your local pool
  • Swimming
  • Cycling
  • Any form of activity that you enjoy, without aggravating your chronic hip pain, with the long-term goal of getting back into your Pre-COVID exercise plan.

Patience is the key. Don’t think about “What I used to be able to do”. Be present and think about all the things you can do…today! I will get to that hip program you wanted in a moment.

When’s the last time you picked up 8 kgs of oranges? It’s tough! Be kind on your joints, and don’t overdo it—I’d recommend seeing a nutritionist or dietician, to help support you back into pre-COVID health.

Now, as requested. Here’s a Stage 2 Exercising After COVID core program glute program for you

Print the PDF here.

If you are interested in the other stages of recovery, here’s the article link:

1) Sitting hip abduction with resistance

2) Bridge with resisted hip abduction

3) Squat with resistance.

4) Pretzel – glute stretch.

5) Seated hip abductor stretch

Do you have any AFTER-COVID workout requests or suggestions? Let us know!

Sharing your concerns will help others within the community. Welcome to email

Love, Kirra

Did you know Capital Hydrotherapy and Exercise Physiology is an essential service?

We are open for telehealth consultations, one-on-one Hydrotherapy, Aquatic Physiotherapy, face-to-face land-based Exercise Physiology, small group therapy, Hydrolates ™ classes (Aquatic Pilates) with strict COVID-safe precautions. Our ventilation is state of the art, and we have an industrial grade air exchange system designed to pull humidity from pool deck.

If you are injured, have a chronic health condition, or need a plan to improve your health and wellbeing—call us today 6156 2223!


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