How has the pandemic changed our relationship with exercise?
Google search data shows that many in the UK have continued to enjoy home workouts throughout the pandemic. Others have been keen to return to the gym once able to, and have been specific about what facilities make the ideal gym.
Between June 2019 and May 2021, there have been increased searches in the following terms, as seen below:
2833%
‘gym near me open’
586%
‘home workout for beginners’
247%
‘gym near me with swimming pool’
184%
‘gym near me with sauna’
These Google increases mirror global research by RunRepeat. They revealed the UK has been especially cautious about returning to the gym before getting fully vaccinated, with many of us instead embracing home workouts and outdoor workouts.
Since 2020, the amount we exercise and where we exercise has changed. An analysis into our searching habits on Google show us that there’s also been a large increase in the number of us looking for information around muscle injuries.
Here Senior Physiotherapist Karen Gambardella shares the best ways to prevent workout injuries to your muscles, bones and joints.
With over a decade of physiotherapy experience, Karen's career has seen her collaborate with various healthcare providers over the years. Now based across two of Bupa's Health Clinics (Citi and Chancery Lane), Karen enjoys learning about new developments in the world of MSK physiotherapy, and is especially interested in Pilates and ACL rehab.
Back injuries
Many of us were more sedentary than usual throughout lockdown. We’ve spent a long time curled up in front of the TV or hunched over makeshift home working stations and this isn’t good for our backs in the long run. Google search data shows a 929% increase in queries for ‘pulled back muscle recovery time’. If you’re back in the office or still at home, check your workstation is set up correctly and aim to move around regularly during the day. Exercising is also recommended to help stretch and strengthen your back muscles too, but it’s something that you should build up towards.
Muscles in the lower and upper back are susceptible to sudden injury during activities like weightlifting and contact sports. If it’s the first time in a while you’re using these muscles it can be a shock to your body, leaving you more vulnerable to injury. Lower back pain is very common – around one in three of us get it every year. It can start from movements like twisting, lifting and straining and if these movements are repetitive this can increase the risk.
929%
‘pulled back muscle recovery time’
Poor posture can also lead to back pain – so pay attention to your form during workouts like weightlifting. If you’re concerned that your technique may be affecting the quality of your workout, or leaving you sore, speak to a qualified trainer so they can review your posture before progressing with your workout regime. Other causes of upper back pain can be from sudden movements, like when playing sports. Quick movements like these can cause the muscle to contract very quickly, which can cause injury.
If you have back pain, book a physio appointment as soon as possible. With their help, they can diagnose any problems, figure out how severe it is, and develop a treatment plan tailored to you, using treatments like massage and manipulation. Remember not to suffer – the sooner a back issue is treated, the better.
Groin strains
324%
‘groin strain taking forever to heal’
We’ve seen increases across a wide range of groin injury-related searches since summer 2020, suggesting that many of us have been overworking inner thigh muscles.
One of the main causes of groin injuries is changing direction quickly whilst exercising, for example, when running or whilst playing a sport. Tearing a groin muscle is painful, so it’s important to rest and apply ice to the area, as well as elevating it.
There’s been a large spike in searches around ‘groin strain taking forever to heal’ (324% increase)– more severe injuries can take longer to recover from. Seeking help from a physiotherapist can really help, as they can often reduce the time it takes for a groin injury to heal.
Shoulder pain
Google search data shows a 164% increase in queries for ‘pulled muscle in shoulder blade’ since October 2020. Shoulder injuries can commonly happen from weightlifting, playing golf or even home decorating and moving furniture.
What unites these injuries is the overuse of the muscles around your shoulder joint – if you’re feeling sore, make sure to rest and ice the area every couple of hours for 15-20 minutes. Talking to a physiotherapist about your injury is advised too. After assessing your shoulder, they can develop a treatment programme tailored to you and your recovery.
164%
‘pulled muscle in shoulder blade’
Leg muscle injuries
86%
‘home workout legs’
Google search data shows an 86% increase in queries for ‘home workout legs’ and with the UK favouring outdoor exercise over lockdown, it’s no surprise to see cumulative Google search increases relating to hamstring injuries, calf strains, knee pain and shin splints.
If you’re in pain after activities like running, sprinting, walking and HIIT, you may have pushed yourself too hard too soon. The muscles and tendons around your leg and knee bones are telling you that they’ve been overused and need rest.
With plenty of rest, compression, elevation and ice to the affected area, some leg muscle injuries get better on their own (usually within about eight weeks). Some injuries, however, like shin splints and knee pain should to be assessed by a physiotherapist. The sooner you have a physio treatment plan in place to guide your recovery, the sooner you’ll be able to return to exercise safely.
Ab and chest strains
If you’re struggling to twist your body, sit up or stand up for long periods, you’re likely to have strained or pulled your abs. Abdominal strains can happen after doing exercises that work your core, like sit-ups, planking, V-sits and mountain climbers.
Google search data shows a 86% increase in queries for ‘home workout for chest’. The rise in chest muscle injuries suggests many more of us have been pushing ourselves too hard with weight training, especially as we entered 2021. Whilst strengthening exercises are important, it’s even more important to gradually build up the weights that you train with, so you avoid overworking yourself.
If you’ve strained your abs or chest, rest your muscles so that you don’t aggravate your symptoms, especially if your strain is severe. Speak to a physiotherapist about any sharp or long-lasting pain, so they can pull together a plan to help you heal safely and prevent further injury.
86%
‘home workout for chest’
Remember that many of us significantly reduced our movements during lockdown, so we’re out of practice compared to how we lived pre-pandemic. Just because you were able to lift a certain weight in 2020 doesn’t mean you should go straight in lifting that same weight again. Ease yourself back in so your abdominal and pectoral muscles can cope with the load, allowing you to gently rebuild your strength.
When to seek help for exercise-related injuries
If you injure yourself whilst exercising and hear the noise of snapping or popping, this could be a sign that you’ve tore a ligament, ruptured a tendon or even a broken bone. Likewise, if you notice swelling, or have difficulty weight-bearing, make sure you visit A&E as soon as possible to get yourself checked over.
Our research has shown that only 1 in 4 of those injured from lockdown exercises sought medical help. Knowing when to seek help is key to preventing recurring injuries down the line.
Most minor muscle strains heal by themselves over the course of a few weeks, especially if you follow the POLICE method (protect, optimal loading, ice, compression and elevate). However, if you still don’t feel right after following POLICE for a few weeks, speak to a physiotherapist or a GP. Whichever healthcare professional you visit will be able to assess your injury and assign a treatment plan, with further tests if necessary.
Experiencing some muscle soreness for a day or two after exercising is totally normal and actually a sign of your improving fitness. But a pulled or strained muscle is your body’s way of telling you that it wasn’t ready for the level of exercise you undertook, and you need some time to heal.
Regardless of how fit you are, you should always make the time to do a gentle warm up and cool down – this is the best way to get your muscles ready for a workout and prevent the chance of injury.
If you’ve not exercised for a while, finding a workout you love may leave you tempted to throw yourself into it. Our research found that men are twice as likely as women to injure themselves during home workouts. This shows why it’s so important to build things up slowly, gradually improving your strength and reducing the chance of injury.
Along with easing your body into and out of exercising, always make sure you’re using the right equipment for your workout, e.g. wearing the correct shoes. Whether it’s at home or at the gym, being prepared can help improve your form and prevent strains. Remember to replace any equipment or footwear once they’re worn out, too.
Lastly, try not to overdo it. If you’re in pain or tired, make sure you listen to your body and take some time to rest.
Whilst it’s fantastic to see so many of us getting into outdoor workouts, there’s truth in the saying ‘don’t run before you can walk’. To feel the full host of benefits from exercises like running, remember to listen to your body and take it easy – especially if you’re new to it, or out of practice.
Using a training plan (PDF, 0.2MB) can be really helpful to build up both your stamina and confidence, regardless of how experienced a runner you are. Additionally, teaming your runs with strength training once or twice a week can help to reduce your risk of injury.
Lastly, take a look at your footwear. Do your trainers match the shape of your feet and does running in them feel natural? If not, it’s time to think about investing in a new pair. Speak to a podiatrist, as they will be able to assess how you walk and run, using a gait analysis. They may also be able to give you advice that’s tailored to your running style and suggest the best footwear to support you during exercise.
A warm-up gently gets your brain and the muscles you’re planning to use ready for a workout. These movements increase your heart rate and blood flow, which helps to bring more oxygen to your muscles, and makes them move better.
Aim to spend at least ten minutes warming up before any workout. Incorporate some aerobic activity – like jogging on the spot, lunges and arm swings - alongside stretches and this will leave you prepared and ready. Try to follow a warm-up tutorial so you’re armed with a routine to follow each time you exercise.
Much the opposite of warming-up, cooling down helps to gradually reduce your heart rate and begin the post-exercise recovery process. Start by slowly reducing the pace and intensity of your workout; for example, if you’ve been running, slow the pace to a jog and then eventually down to a walk.
Lastly, always make sure to stretch your main muscle groups for at least ten seconds after your workout - this helps to combat how your muscles have contracted and gets your body prepared to rest. Follow this video for inspiration.
