It's your New Year's resolution. Or back-to-school. Or the one you make in the spring when the fine weather arrives... In short, we're all familiar with the saying: I want to get back into sport. Whether it's to get fitter, to lose weight, or because your doctor wants you to... We all have a good reason for getting back into exercise. But to avoid injury and get the most out of getting back into sport, it's essential to follow certain advice! In this article, we give you 7 tips for getting back into sport after a long break, safely and whatever your age!
Tip 1: Start with a check-up, especially after the age of 40
After the age of 40, especially if you're experiencing health problems or haven't done any sport for a (very) long time, it's a good idea to see your doctor. He or she can give you a health check-up. This may include an exercise test to check the health of your heart and your breathing capacity.
It may also be worth consulting an osteopath. He or she will be able to identify the parts of your body - skeleton, tendons, muscles - that may lack mobility and cause pain or inflammation when you play sport. This professional will be able to advise you on the movements to make or avoid, depending on your weaknesses.
Tip 2: Choose the sport and equipment that's right for you
Sport is good for your morale! But only if you enjoy it! While getting back into shape, losing a few kilos or sculpting your figure are stimulating objectives, they can sometimes be insufficient to motivate you to start.
Pleasure is your driving force
It's important to choose a sport that you enjoy. For example, if you hate indoor sport, it's best not to go to a gym. If you were pretty good at running when you were younger, why not try it again? The important thing is to find or rediscover the sport that suits you best, one that you'll enjoy doing and that won't take up too much time.
Set yourself some challenges if you can
For example, why not consider taking part in the club tournament in the spring? If it helps motivate you, don't hesitate!
Choose the right equipment
Last but not least: choose comfortable sportswear that makes you look your best. It's important to be properly equipped, especially with the right shoes. The wrong equipment can lead to injury and, consequently, stoppage of sport.
Tip 3: Opt for a gentle, steady resumption
The key to successful resumption lies in gradual progress. It's tempting to want to get back to your sporting level of a few years ago in the blink of an eye, but that can be risky. As part of your recovery, start with shorter (between 50 and 60% of your usual duration) and less intense sports sessions (visible via your heart rate). Pay particular attention to how your body feels during your first sessions (aches, pains, fatigue) and know when you're reaching your limits.
Gradually increase the duration and intensity of your training sessions as your body adapts to the effort, until you reach your sporting level. In this process, it's important to be patient. Nothing is impossible (you'll get there), but you need to take into account the summer break, which leaves its mark. If you take part in a group sporting activity, let your trainer or partners know. They'll be understanding if they want to be able to count on you over the long term.
Set yourself a long-term training programme. Every month or every week, work out your future schedule and plan your activities in advance.
Finally, remember this: you'll get back into shape by sticking to short, regular sessions rather than embarking on 2-hour sessions that exhaust your body.
But above all, what counts is regularity. It's better to say to yourself that you're going to exercise 2 times a week and stick to it, than to decide to go back to the gym every day. Generally speaking, after 2 weeks, you'll only go once or twice more, if you haven't already given up...
Tip 4: Resume sport after a long break and focus on strengthening your muscles
After several weeks, months or years... your muscles will certainly have lessened in volume and lost some of their strength too. So before getting back into sport after a long break, spend some time strengthening your muscles.
Even if you're still mentally fit, your muscles may be slightly out of sync, and you need to take this into account. By strengthening your muscles, you improve your joint stability and posture, which reduces the risk of injury during your training sessions.
Try to include 2 to 3 specific sessions per week during your 4 to 6 weeks of recovery, or take a quarter of an hour at the end of each of your workouts to focus on a particular area.
If you notice a deficit in a muscle group and you're looking for an effective method to make up for it, you can turn to Compex electrostimulators to help with this. The muscle stimulators will enable you to strengthen a particular muscle in a targeted way and without joint strain, via sessions lasting around thirty minutes. In this blog, you'll find a large number of articles dedicated to muscle strengthening:
Tip 5: Warm up properly before and stretch after exercise
Warm up properly to avoid injury
Before each sports session, don't neglect warming up. It prepares your body for exercise by increasing muscle temperature and promoting blood circulation. It's not necessarily the most fun part of your session, but it can be the most important! Make sure you concentrate for 10 to 15 minutes on the areas you will be using the most during your workout. Don't forget that if you're warming up your muscles, you also need to warm up your heart. Spend between 5 and 15 minutes gently getting your heart rate up, either by jogging or on a machine such as a rowing machine or watt bike. There are also tools you can use to warm up quickly, such as massage guns. It's quick and easy, and takes less than a minute to work on the muscle groups you'll be using the most during your session.
Stretch to avoid soreness
Stretching after training helps to relax muscles and improve flexibility, which also reduces the risk of injury. Stretching shouldn't be done directly after your session, but rather as part of a quiet moment at another time of day. For example, if you're running on your lunch break, you could spend 5 to 10 minutes stretching at the end of your workout.
Recover well for a fresh start
If your session has been very intense and you're feeling pain in your legs, even after stretching, we recommend that you spend more time recovering. To do this, you can use an electro muscle stimulator or pressotherapy boots. This way, you'll avoid unpleasant aches and pains the next day, as well as having to postpone your next session.
Tip 6: Stay Hydrated and Eat Well
Proper hydration and a balanced diet are essential for a successful return to exercise. Before getting back into sports, try adjusting your diet to make it a bit healthier. And above all, remember to hydrate properly to optimize both performance and recovery.
Focus on a balanced diet rich in:
- Protein to support muscle recovery
- Carbohydrates to replenish energy stores
- Healthy fats for proper body function
- Fruits and vegetables for their overall health benefits
If you want your nutrition to perfectly match your energy needs, we recommend consulting a nutrition specialist. This is the best way to get a personalised plan that fits your goals.
Don’t forget to stay well-hydrated before, during, and after your workout to avoid dehydration. If you tend to sweat heavily during exercise, you can add a small pinch of salt to your water to help replace the minerals lost through perspiration.
Tip 7: Listen to Your Body
Listening to your body is essential when returning to exercise after the summer break.
Be mindful of the signals it sends. If you feel unusual pain or persistent fatigue, don’t hesitate to slow down or consult a healthcare professional. Don’t push yourself too hard early on—this can lead to overtraining, injury, and even a loss of motivation.
In addition to being mindful of how you feel, consider incorporating recovery techniques to help your body handle the return to training. Cold baths, cryotherapy, massage and self-massage with massage guns, vibrating balls, or foam rollers can all be effective.
Explore our full range of muscle stimulators for localised, personalised massage sessions. We also offer massage guns and compression boots—perfect for tired, heavy legs.
In Summary
Getting back into training after a long break requires a careful and thoughtful approach.
By following these 5 essential tips regularly—especially during the first 4 to 6 weeks of your return—you’ll greatly increase your chances of resuming your favorite sport safely and sustainably.
Gradual progression, strength training, warm-ups, hydration, balanced nutrition, and body awareness are all key pillars of a successful, injury-free comeback.
Take care of yourself and enjoy getting back on the field. Pay attention to any pain—don’t let it settle in.
So, are you ready to get back to training after a long break?
