How should I get back to exercise post-COVID?

Posted on 5 August, 2022

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 kirra@capitalhydrotherapy.com.au

Love, Kirra