The best and worst sports
Returning to sport after a long break should be a gradual process. It is therefore very important to listen to your body’s signals first and observe how it reacts to exercise. “Resistance strength training should be done to promote joint stability, as it is normal to lose muscle mass after a long break,” says Anabela Santos, founder and managing director of Ontrisports, a partner company of the Associação Montepio, which seeks to enhance the performance of professional and amateur athletes.
When returning to exercise, the specialist recommends “low-impact joint activities, such as cycling, swimming or walking.” As a complement to any type of exercise, you should include “joint mobility work and stretching to prevent compensatory mechanisms caused by postural changes and to prevent injuries.”
Among the sports to avoid are running, football, volleyball, basketball and crossfit. “Exercises that place greater stress on the osteoarticular or musculoskeletal system should be avoided, as well as activities involving jumping, because the body weight is multiplied due to plyometrics (a situation in which muscles are repeatedly stretched and contracted during fast, explosive movements) and landing on the ground,” Anabela Santos explains.
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