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 kirra@capitalhydrotherapy.com.au
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!
