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  • Writer's picturePursuit of Motion

How to Get Back Into Exercise

Find an activity you like and ease into it.

One common mistake with changing our physical activity level is doing too much, too fast. Jumping into a high volume of physical activity too rapidly can cause strain to muscles, tendons, and bones when they aren’t quite ready to handle it. This is why it's important to build capacity and strengthen muscles to handle the new load placed on the body.

Increasing activity volumes slowly allows muscle strength development so activities can be properly performed with adequate support to prevent injuries.

"Increasing strength & allowing recovery time between exercise bouts will optimize the body's adaptation to new activities & help prevent overuse injuries.’’ - Livia, former Olympian, Personal Trainer at Pursuit of Motion

Overuse injuries occur slowly over time.

Overuse injuries can occur when using improper form / technique or when increasing intensity, duration, or frequency of an activity too rapidly. Continually stressing bones, muscles, tendons or ligaments that don’t yet have the capacity to support the physical demand can result in a few common overuse injuries.


Common Overuse Injuries: 

  • Patellofemoral Pain Syndrome 

  • Rotator Cuff Related Pain Syndrome

  • Overuse Tendinopathies 

  • Achilles

  • Medial and Lateral Epicondylalgia (Golfer or Tennis elbow)

Preventing Overuse Injuries

Gradually Increase Activity:

Giving your body time to adapt. For example, rather than exercising 5-6x per week, try 2-3x per week and see how your body reacts. Giving rest days in between activities when able. Rather than starting with a 5hr hike when starting, try a 1hr hike and progressively increase the length.

Strengthen Supporting Muscles:

Strengthen key muscle groups that are required for your activity. Adding resistance/strength training into your routine when taking up running for example.

Warm Up & Cool Down: 

Even if it is just 3-5min of stretching.

Use Proper Form:

If you are unsure of exactly how an activity should be done, try seeking out guidance on your technique from a personal trainer, coach, physiotherapist, or credible videos online.

Exercises for your supporting muscles

Strengthening the right muscle groups can help us do the activities we want pain free. There isn’t one set program that works for everyone. Each individual may require increased strength in different areas! However, here are a few exercises that are beneficial for general strengthening.

Hip Strength: 

Beneficial for running, walking, hiking, or squatting.

  • Banded Side Stepping

  • Split Squats 

  • Single Leg Deadlifts 

Shoulder Strength:

Beneficial if you have a previous shoulder injury, are incorporating upper body work, or are involved in throwing sports.

  • Banded External / Internal Rotation 

  • Banded Dumbbell Rows 

  • Plank Shoulder Taps 

Low Back Strength:

Beneficial for low back pain, new to resistance training, or general conditioning.

  • Dead Bug

  • Plank Variations

  • Squat / Sit to Stand 

  • Walking

If you have an injury or persistent pain it is always best to seek out professional help. Give us a shout!

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