How to return to training without injury after the summer?
Every year, returning to sports leads to the same mistakes... and the same injuries. If you pick up where you left off in June, you risk ending up injured.
To prevent your return to sports from being abruptly cut short by an injury, a smart recovery strategy is essential. Today, we're giving you our best advice for a successful return to sports and effective muscle preparation.
Listen to your body: the golden rule.
During the summer, between barbecues, sun exposure, and rest, the body gets used to a potentially less intense rhythm. There are 3 steps to follow to re-accustom your body to effort:
· Re-learn your sensations: The first sessions aren't about performance, but about taking stock. Pay attention to any unusual stiffness.
· Manage nervous fatigue: The return to work routine combined with exercise tires your nervous system. Fatigue can increase the risk of poor recovery and discomfort.
· Hydrate yourself: We often forget it when returning to school/work, but good hydration contributes to proper muscle function and recovery. It helps compensate for water and mineral salt losses accumulated during exertion, which contributes to proper muscle function during exertion.
Progressiveness: the secret weapon against injuries
The concept of training load is your best ally. If you go from 0 to 5 sessions per week, your joints (knees, elbows, ankles) and muscles will be subjected to excessive stress.
Structuring your load increase
Start with shorter sessions (45 minutes instead of 1h30) and reduce your usual loads by 30 to 40%. Increase intensity by only 10% each week. This progressive approach is interesting for allowing your tissues to adapt and limiting the risk of discomfort.
Vary to avoid saturation
The return to school/work is the ideal time to incorporate mobility and core strengthening work. These "gentle" disciplines strengthen your often-neglected stabilizing muscles, which protect your joints during intense efforts.
Thermal warm-up: the key role of IZOM Warming Balm
An effective warm-up is not only joint and muscular; it must also be progressive and adapted to the effort. A gradual return helps to regain good sensations before exercise. It is in this logic that IZOM Athlétique integrates into a warm-up routine.
The objective: integrate a simple reflex into the warm-up routine, without complicating the preparation.
Why use warming balm when returning to exercise?
When returning to exercise, muscles may feel stiff due to decreased activity during the summer. IZOM Warming Balm, formulated notably with organic Wintergreen and camphor, diffuses progressive heat to the application area. This sensation helps to:
- Prepare targeted areas before exercise
- Improve muscle comfort from the start of the session
- Support the sensation of getting started before exercise
The specific advantages of our warming balm
- Natural and long-lasting warmth: IZOM offers progressive heat that provides a sensation of muscle relaxation without irritating the skin.
- Stick Format: No need to get your hands messy! You target your elbows, wrists, or lower back in one clean motion. Plus, you just have to slip it into your bag!
- Preparation of muscles for effort: By preparing muscle fibers thermally, you gradually support the initiation before explosive efforts.
Applying IZOM warming balm becomes a mental ritual: as soon as the smell of camphor diffuses and the heat rises, your brain knows it's time to switch to training mode.
Call to Action: [Discover the IZOM Athlétique universe]
Recovery: don't neglect the post-session period
Injuries often occur because your recovery between two sessions is insufficient. Your muscles need to recover after exertion.
· Cool down: Take 5 to 10 minutes to breathe calmly after exertion. This allows your heart rate and breathing to gradually return to normal, leading to a more progressive cool-down.
· Self-massage: If you have particularly tense areas, IZOM warming balm can also be used at the end of the day to provide a sensation of muscle comfort. Accompanied by an appropriate massage, it will be your ally in recovery.
Conclusion: a sustainable routine for the season
Succeeding in your return to sports means accepting to be patient today to be stronger tomorrow. By combining a progressive return, attentive listening to your sensations, and thermal preparation with IZOM Warming Balm, you put all the chances on your side to start the season in good conditions.
The goal is not to recover faster, but to recover smarter. Ready to take back control of your body? Take care of your muscles with our natural solutions.