Tips to avoid injuries during exercise

28 Jun, 2022

Whether you’re an exercise enthusiast or starting your journey to a more active lifestyle, the last thing you want to happen is an unexpected injury. Common sports and exercise injuries include strains and sprains, bruises, muscle pulls, tendonitis and many more which often occur when the application of force is larger than what the body part can normally endure.

Regardless of your fitness level, it’s important to be listen to your body while working out to avoid overusing certain muscle groups and increasing your risk of injury. Many people will suffer from limited movement and decreased activity participation which can lead to mental health challenges including low self-esteem, anxiety and depression.

Avoid injury

To help reduce your risk of injury while exercising, follow these clinical top tips: 

1. Always warm up and cool down 

Ensure you warm up properly and prepare your body for the upcoming exercise session by focusing on the muscle groups you are going to train. After your activity, don’t forget to cool down with gentle stretches and hydrate to relax your body and prevent pain or soreness from occurring later. 

2. Avoid the “No Pain No Gain” trap 

No pain no gain is a common exercising misconception. Physical activity should not lead you to feel pain and if it does, you should slow down or switch up your exercise routine to match your fitness ability. 

3. Cross-train 

Cross-training involves changing exercises to work a variety of muscle groups and prevent overuse injuries. Try to include a good range of strength, flexibility and endurance training in your exercise schedule for the best injury prevention results. 

4. Choose appropriate clothing for your exercise 

Whilst exercising, it is key to choose the right clothing to wear. Ensure you are comfortable in your exercise apparel and running shoes to avoid foot blistering, skin irritation, unnecessary sweating and bacteria growth. These factors can negatively impact your range of motion and exercise performance which could lead to potential injury.  

5. Exercise regularly 

Most people will feel a bit sore when they start working out. However, with regular exercise, you’ll not only get better at training your body, but you’ll also build up your strength. A stronger body is much better at preventing injury. 


 6. Don’t be afraid to rest 

Your body will let you know when it’s time to rest, and it’s important to listen to it. For instance, if your heart rate is too high, don’t push through it. Take a few moments during your exercise routine to cool down, and switch to something easier, that will still get the blood flowing. 

Additionally, be sure to include rest days in your routine, to give your body the opportunity to recharge. 


 7. Work with an Allied Health Professional 

Sports injury prevention is a huge component of sports medicine, but even professional athletes can get injured and when they do, they seek medical attention from an allied health professional. 

Our Physiotherapy and Exercise Physiology team can provide an in-depth physical assessment, create a tailored exercise plan, monitor your performance, and provide valuable education for reducing injuries specific to your individual needs. 

If you want to learn more about how we can assist you in your exercise journey, get in touch with our friendly team today. 

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