September marks the return to routine and with it, the massive return to the gym. However, this comeback usually brings a silent enemy: injuries. As a physiotherapist, September has become one of the months with the most consultations for overloads, contractures or tendinopathies resulting from a poorly planned return to training.

What happens to your body when you stop training

During the holidays, many people completely abandon physical activity. According to studies in Journal of Applied Physiology, cardiovascular endurance can decrease by 10% in just two weeks, and muscular strength begins to decline after 3 weeks without structured training.

When returning to the gym with the same intensity as before, the body is not prepared, and this translates into:

• Muscle micro-tears
• Joint overloads
• Tendinitis in shoulders, hips or knees
• Cervical or lumbar contractures

In my practice, most of my patients in September present accumulated injuries that had been developing during the holidays, due to poor posture, overuse or poorly executed exercises.

Assess your starting point before returning

Before jumping on the elliptical or lifting weights:

• Assess your current physical condition: how long have you been inactive? Do you have any prior discomfort?
• Get a check-up if necessary, especially if your last routine was more than 3 months ago.
• See a sports physiotherapist if you have any lingering discomfort.

Reduce the load during your first weeks back

A good strategy to avoid injuries is to reduce your initial training load:

• 50% of your usual volume (reps, minutes) the first week
• 30% less intensity in weight or speed
• 20% more rest between sets or sessions

This allows your body to readapt tendons, ligaments and muscles without sudden shocks.
One of the most common mistakes is skipping the warm-up. A critical mistake.

• 5-10 minutes of light cardio (bike, rowing)
• Active joint mobility (shoulder and hip circles)
• Muscle activation exercises (bands, bodyweight)

“Sporadic” athletes have a higher risk of injury if they do not warm up or stretch, according to Dr. Antonio Galván, specialist in physical medicine and rehabilitation.
Avoid “heroic” workouts at the beginning. The ideal approach:

• Use moderate weights with perfect technique
• Prioritize controlled sets and active rest
• Do not repeat the same muscle group until 48-72h have passed

Many patients come to the clinic with overuse syndrome or tendinitis due to lack of recovery.

Nutrition and rest are part of training

Returning to the gym requires muscle rebuilding. Poor nutrition slows your progress and increases the risk of injuries.

• Increase protein intake (eggs, fish, legumes)
• Constant hydration before, during and after training
• Avoid alcohol and excess caffeine (they dehydrate and increase contractures)

Rest is not optional. It is part of training.

• 7-9 hours of deep sleep promote regeneration
• Post-workout stretching helps prevent stiffness
• If you feel pain, do not ignore your body’s signals

In many cases, the difference between a temporary discomfort and a chronic injury lies in the ability to listen to your body and act in time.

Physiotherapy as a preventive tool

Physiotherapy is not just for healing, it is also preventive.

Many patients could avoid weeks of pain if they consulted as soon as they noticed the first discomfort.

An early approach allows:

• Detect muscle imbalances
• Re-educate technical movement
• Apply manual therapy or dry needling
• Create personalized stretching routines

Returning to the gym after summer can be the start of a great positive change… or the origin of a chronic injury if you do not approach it intelligently. Listen to your body, take care of your technique and seek professional help when you need it.

Returning to the gym with a niggle that won’t go away? At SanySa del Levante we assess you before the injury appears: physiotherapy, traumatology and radiology in the same centre, so you can train again safely. Book your appointment and make your return to sport a boost, not a risk.