Staying in Shape During COVID-19: Tips for Athletes
Published on in Health Tip of the Week
Published on in Health Tip of the Week
Due to the coronavirus (COVID-19) pandemic, life as we know it has changed. The world of sports and fitness is one of many areas that has seen significant changes and interruptions to routine. Sports seasons are postponed. Gyms, dance studios and parks are closed. Athletes are finding themselves wondering what to do now that their schedules are not full of practices, games or meets. Many athletes are asking, how do I keep myself in shape in preparation for when we are back in season?
Experts from CHOP’s Sports Medicine and Performance Center put together some tips for staying in shape and how to keep yourself motivated both physically and mentally during this unprecedented time. Whether you are a competitive athlete or someone just trying to stay fit without your usual training and workout resources, this advice can ring true for individuals of all ages and skill levels.
The benefits of exercise are enormous. They include, but are not limited to, improved mood, reduction of stress, and improvement in quality of sleep.
For athletes in particular, it is important to establish and/or maintain your baseline fitness in a safe manner. Try to avoid sitting around for long periods of time, as this causes the body to become deconditioned and more prone to injury once you are back to your sport. This is particularly important if there is the possibility of a shortened preseason.
There are many ways to exercise safely during quarantine:
Now is the time to finally address any of those nagging aches and pains from a prior injury.
The toughest part of social distancing is that we cannot be with our teammates or friends. For athletes who are used to the constant social interaction that comes with being part of a team, this can be particularly difficult. Communication with your team and coaches is invaluable during this time.
Ways you can stay connected:
Mindfulness not only helps reduce stress, but it can also help improve mental performance and recovery in sports.
This is a good time to implement visualization and mental imagery techniques that you can use when you are back to playing sports. There are many mindfulness apps available. A few examples include: Calm, Headspace and 10 Percent Happier.
During times like these it’s especially important to maintain as regular a schedule as possible. This applies to school and work, as well as exercise.
Don’t let pain or concerns interfere with staying active while home. While many in-person appointments and physical therapy sessions have been postponed for the safety of patients and providers, there are still ways to stay in touch with the team you rely on to stay healthy.
CHOP Sports Medicine is currently doing many appointments through telehealth options such as video visits. For example, these visits work well for assessment and follow-up of ACL and osteochondritis dissecans (OCD) injuries, heel pain in runners, shoulder pain in swimmers, elbow pain in baseball/softball/tennis players, concussion, other joint pain, second opinion consults, and more.
If you need a second opinion on a sports injury or would like to set up a virtual consultation or appointment with one of our sports medicine team members, please call 215-590-1527.
Contributed by: Naomi Brown, MD, Lindsey Calandra, MSN, CRNP, and Jennifer Massey, MS, ATC
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