Even with endometriosis and other painful conditions, you may need to take time out from your usual exercise routine, but this article will be useful for anyone, as all it takes is one illness or injury to put your sport on the back burner for a while. In the case of endometriosis, the issue of post-operative recovery is still a fascinating one, and what to do if you return to exercise after a coronavirus infection is a particularly topical subject at the moment.
If you used to run several times a week, exercising for at least half an hour, but then had to take a few weeks, even a few months off, you can't pick up where you left off because you'll suddenly overload yourself and the failure you're bound to experience can discourage you from experimenting further.
You need a plan and some practical advice to avoid the most common recurring mistakes.
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New targets
If you were running 10 kilometres or even an hour in a row before the forced break, you need to lower the bar a little now. In fact, the body doesn't forget and you'll be up to your 10km much sooner than when you started from scratch, but you can get out of exercise and fitness, so start with a more relaxed training plan! Don't overload yourself, don't run for ego, exercise, be accepting of yourself. Remind your body of the workout, start with a quarter of your previous effort first and slowly, gradually increase the distance and duration.
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Sport for the joy of movement
Even if you used to have a strict training plan, intervals, sprints, strength training, heart rate control... now leave the smart watch at home and just jog for fun. Don't get too caught up in the numbers, the important thing is to get back on track!
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Training plan
The first training session after your return is also a kind of test, to see where you start from this time, what feels good, what makes you tired. Don't focus on how much weaker or slower you are than before the surgery/injury, don't beat yourself up! Instead, focus on how fantastic it is to be back out on the track, back in the gym, because your body has been a partner in that too, it's been able to recover so fantastically. Just ten minutes of jogging is much, much more than lying in a hospital bed. Thank your body for every step, every movement, every hundred metres you've covered. After your first two workouts, write down your training plan, it's enough experience to know where you start and how much you can handle. Don't be impatient, write a realistic training plan!
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The training plan is a suggestion, not a scripture
If you're really tired, if you're too tired the next day, feel free to take it easy.
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Professional help
Feel free to talk to your physiotherapist, running coach, tell your sports instructor why you haven't been to classes lately so they know what you've been going through. Asking for professional help is not a shameful decision, it's a cool one!
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Check your condition after a coronavirus!
More and more cases are coming to light that show the long-term consequences of coronavirus infection. If this was the reason why you had to skip work before you got pregnant, it's worth getting yourself checked out. Many surgeries now offer post-coronavirus infection health check-up kits. Even if you've had a symptomatic infection, look out for a slow, gradual return, because a symptom-free covid also increases your chances of developing cardiac problems. Do not exercise for the first three weeks after a positive test, and take extra precautions after that.
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Cross-training
You'll still get back in shape sooner if you don't just try running or your original sport. Every workout counts, from a brisk walk to a beginner's yoga class, every move brings you closer to your goal again!
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