Post-summer injuries: How to avoid relapses when resuming training

With the end of summer, many athletes face the difficult task of resuming their training.

However, the temptation to resume your routine with the same intensity as before the holidays can bring with it a significant risk: injury.

Sports experts warn that the human body loses aerobic capacity quickly after periods of inactivity, which can cause serious setbacks if the return to activity is not properly planned.

Loss of fitness during rest

After just two weeks of inactivity, the body's aerobic capacity begins to decline significantly, according to recent studies.

This change directly affects the performance of athletes, who must cope with the loss of endurance, muscle strength and flexibility.

According to Professor Jose Francisco Tornero, a sports performance specialist at the European University, “the lack of physical activity during the summer can lead to a decrease in cardiovascular capacity and muscle strength, essential aspects for maintaining a high level of performance.”

The decline in muscle strength is particularly worrying. In just 12 weeks, it can drop by up to 8%, putting the progress of an entire training season at risk.

The danger of returning too quickly

One of the most common mistakes after the holidays is trying to make up for lost time with overly intense workouts.

 According to Professor Turner“Resuming activity without proper progression can lead to serious injury.”

 Overloads, tendonitis and muscle tears are some of the problems that athletes who do not adequately plan their return to routine suffer most from.

Injuries are not only physical. The psychological aspect also plays a key role in this process.

Many athletes lose motivation after prolonged periods of rest, and the mental effort required to return to a strict routine can be overwhelming.

“After a period of rest, returning to a disciplined routine can be mentally challenging,” says Tornero, who stresses the importance of setting clear and achievable goals to maintain focus.

The key is gradual progression

To avoid these problems, experts recommend a gradual return to training.

 The progression in workload should be slow and controlled, allowing the body to readapt to the physical demands.

In addition, active recovery days are essential to avoid overtraining and possible injuries.

In terms of general preparation, it is equally important to pay attention to nutrition and rest.

A well-structured eating plan and adequate sleep are essential to optimize both performance and recovery.

But, as Tornero points out, “emotional and psychological support is also crucial.” Coaches and teammates must create a supportive environment, where small progress is valued and not just immediate results.

Psychological and social aspects of return

Returning to training after the summer not only involves physical effort, but also mental refocusing.

 A supportive environment is key. Setting realistic goals and maintaining a balanced approach between personal and sporting life will help athletes overcome the challenges of the upcoming season.