Injury rehab and recovery

Rehab and Workouts, Getting Through Covid-19

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As it stands, people all over the world are feeling the brunt of the Covid-19 pandemic. With the country beginning to shut down, businesses that I have been relying on to complete my rehab work are starting to become unavailable. Things like hands on physiotherapy and gym closures are hitting the hardest, combined with a lack of food at the supermarket making nutrition harder it is pretty easy to give up, or take your foot off the throttle.

As a recovering athlete, if I were to take my foot off the throttle at this stage in my rehab it would self sabotage my ability to compete in the upcoming northern season, not to mention the olympics in just under 2 years. This has made training from home a MUST, no ifs, no buts, no excuses. I am lucky to have access to some limited equipment from the rural NSWIS gym that I have been allowed to take home whilst the gym is in lockdown, and will be adjusting my routine significantly to adjust. However I am confident that I will be able to uphold the level of intensity I have been training at for the past 3-4 weeks.

Tips and Trick to Train/Rehab at Home

I think that the hardest part of training at home is staying motivated. It is easy to get out of bed, knowing you will be at home all day and decide to workout later, and push it back, and promise yourself you will start tomorrow. Well it doesn’t work like that. As an athlete, or someone who is recovering from an injury, or just a normal person who wants to stay fit the first thing you need is a schedule. Pick a time of day that you will do your workout and stick to it. It doesn’t matter what time of day it is as long as its set aside for exercise. This will help make sure you’re motivated at that time of day, every day.

The second thing you need is some alternative equipment, or a decent program for body weight exercise. Body weight exercise is great, its easy to understand and there are copious amounts of different fun sessions you can do that you can access free from places like YouTube.

When it come to equipment, you don’t need to spend lots of money to have a decent setup, I recommend buying things that you can use for multiple exercises. A great starting place for a home workout would be.

  1. Skipping Rope
  2. Power Bands (If you don’t know what these are you can find some of the most popular ones HERE)
  3. Swiss Ball

With these 3 things you can work your entire body and get a cardio session in without having to spend thousands on weights and equipment.

My Plan

For the foreseeable future I will be training at home, I wont be going out very much as I have no need. The best case estimates have the restrictions set for somewhere around the 6 week mark but its likely to be longer. Now that I am prepared to do my rehab at home, and still having access to my support staff remotely, I’m optimistic. If there are any people who are interested I would be more than happy to share my rehab training routine as it does contain a lot of stuff you can do at home with minimal equipment.

Week 6 was not what I expected it to be, however I am ready to make the most of a bad situation.

Check out my last update HERE

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