Returning to the gym or running after a holiday? Learn the clinical signs of “Too Much, Too Soon” syndrome and how to rebuild your fitness safely with Bodyreform.
Why do we get injured after a break?
It is a common scenario: you return from a summer holiday feeling refreshed and ready to hit your pre-break targets. However, while your mind and heart might be ready for a 5km run or a heavy gym session, your musculoskeletal system (your tendons, ligaments, and joints) has a different memory.
During a period of rest, our “load tolerance”—the amount of stress our tissues can handle before breaking down—decreases. Returning at 100% intensity immediately creates a gap between what you are asking your body to do and what it is currently capable of, leading to what we call “Too Much, Too Soon” Syndrome.
Key Signs of Overuse Injuries
Recognizing the early warning signs can be the difference between a minor “niggle” and a six-week recovery period. Watch for:
- Morning Stiffness: Pain or stiffness in a specific joint or tendon that is worse first thing in the morning.
- Warming Up Pain: A pain that disappears once you start moving but returns with a vengeance once you cool down.
- Localized Swelling: Any puffiness around a joint after activity.
3 Clinical Steps for a Successful Reset
To rebuild your foundation without the setback of an injury, our senior physiotherapy team recommends the following approach:
1. Prioritize Progressive Loading
The “10% Rule” is a gold standard for a reason. Try not to increase your total weekly volume (whether that is distance, weight, or duration) by more than 10% each week. This slow incline allows your tendons to adapt to the new stress.
2. Focus on “Pre-hab” Mobility
Before diving back into high-impact sports or heavy lifting, ensure your joint mechanics are sound. A lack of ankle or hip mobility after a period of inactivity can cause your body to “cheat,” leading to compensations in the lower back or knees.
3. Monitor Recovery, Not Just Performance
The best indicator of whether you have done “too much” isn’t how you feel during the workout, but how you feel 24 hours later. If you are still experiencing sharp pain or significant stiffness the following day, it is a clinical sign that the load was too high.
The Role of Supervised Movement
If you have a history of recurring injuries, a “reset” is the perfect time to check in with a professional. A physiotherapy assessment can identify specific weaknesses or imbalances that may have crept in during your time off, ensuring your 2026 fitness goals stay on track.
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