Jumping back to the footy field after Iso? Here’s some tips to do it safely….


So many people are so excited that football is kicking off again across Australia as coronavirus restrictions ease.

Now, before you kick a ball again, we might need to be cautious. During the last 12 weeks, a lot of us have been more sedentary than before and some of us working from home have missed out on basic exercise such as walking to the bus stop.
When we exercise less, our physical condition declines, which may increase the risk of injury. So how can we return to training safely?

What is deconditioning?

Us humans are bioplastic. That means we respond to what we do with our bodies. Usually, our body responds positively to exercise/training: we get fitter and stronger, and our mental and physical health improves. Yet, when we stop being active, our physical condition declines. This is known as “deconditioning”. Research has shown substantial decline in muscle mass, physical function, strength, aerobic capacity and metabolic function can occur in as little as 10 days of inactivity.


Are there risks?
As deconditioning can be fast, reconditioning the body can take a little longer. As we return to the football fields we might feel like our muscles are “tighter” and we’re breathing more heavily or we feel that our joints are stiff. These are all normal signs that should improve after a few training sessions.
But engaging in high-intensity movements too quickly can be a risk for injury. A lot of people think they can continue training where they were before COVID19 without considering the reduced capacity of their body.

Work your way back into it

To help prevent injury, it is recommended that you ease back into your training. Maybe reducing your intensity to 70-80% of your pre-pandemic efforts for a few weeks.
Make sure to use a specific warm-up for the exercise you do. The FIFA 11+ for adult and kids is great starting point to help prevent injuries.

Why am I so sore?

Common aches and pains have many causes, and are not always the result of injury. Also, complete rest isn’t always the best way to manage them. This is particularly the case for common problems such as back pain.
We often think we should lie on the couch if we have a sore back. But it is often safe and beneficial to continue some activity within your limits while your body heals. If you do feel pain throughout or after exercise, recognise in the majority of cases, your body will heal quickly with no lasting problems. It’s normal for back pain and muscle strains to take a few weeks to resolve.
However, if your pain gets increasingly worse over a few days it’s highly recommended to get it checked out by a health professional. Call us on 9948 2826 or BOOK ONLINE so we can start to help you.


Remember, the benefits of exercise and training far outweigh the potential risks when getting back onto the pitch. Your enthusiasm just needs to be tempered with a realistic view of your current condition, not the memory of your ability three months ago.