Exercise offers many benefits, but as with any physical activity, there is always a chance of injury. If you rush through a workout in pursuit of stronger muscles or weight loss while neglecting proper form, you may end up hurting yourself, especially if you already have a back or knee issue. This not only renders your workout less effective but may also set back your progress significantly.
Exercise-related injuries can range from mild strains and sprains to more severe issues such as fractures or dislocations. Thankfully, with a little pre-workout planning, you can lower your risk and stay safe while exercising.
Set yourself up for success by choosing exercises that suit your ability. If you experience joint pain, avoid high-intensity workouts that place extra pressure on your joints. Orthopaedic surgeon Dr. Mash suggests opting for low-impact activities such as swimming or cycling, which help relieve joint stress while still offering an effective workout.
Dr. Mash explains, “Low-impact exercises protect your joints while keeping you active. It helps to build strength, improve mobility, and support long-term joint health without placing unnecessary strain on joints like your hips and knees, or your spine.”
Exercising with improper form means your body is not properly aligned, placing unnecessary stress on your joints and tendons. This increases your risk of pain and injury.
Consider consulting a certified personal trainer who can assess your technique and correct your form, whether you’re doing weight training or resistance exercises. Simply observing and copying a friend may not be ideal, they might not be doing it correctly either.
Warming up before exercising helps increase blood flow to your muscles, making them more flexible and ready for movement. This not only reduces the risk of injury but also helps put you in the right mindset to stay focused and alert throughout your workout.
“A proper warm-up prepares both your body and mind for a workout, reducing the risk of injury while helping to improve your overall performance, focus, and workout effectiveness,” Dr. Mash says.
Fitness levels vary greatly from person to person. Factors such as age and existing medical conditions influence how long or how intensely you can safely exercise. While the enthusiasm to start strong is common, pushing too hard too soon often leads to injury. Identify any weaker areas of your body and avoid activities that place excessive strain on them.
“Listening to your body and progressing gradually is key to safe exercise,” Dr. Mash states. “Use steady, mindful movement to build strength and endurance while reducing the risk of injury.”
Begin with moderate exercise, about 30 minutes, three times a week, and gradually build up from there. If you experience discomfort or pain, stop and rest. Do not power through the pain.
Wearing the right attire and using proper support gear for your chosen activity is essential. The right equipment helps you move more efficiently, reduces injury risk, and enhances overall performance.
“Wearing appropriate sports attire and gear provide both stability and protection,” Dr. Mash explains. “This allows you to move with confidence, prevent injuries, and get the most out of your workout routine.”
If you’re working out intensely or sweating for more than an hour, take breaks to hydrate with fluids or sports drinks that replenish both water and essential electrolytes. Failing to hydrate can impair performance and cause fatigue, cramps, or dizziness, all of which increase your risk of injury.
Safe and effective exercise is not just about pushing your limits but also about listening to your body and preparing it well. With thoughtful planning, proper technique, and the right equipment, you can enjoy a rewarding fitness journey while minimising your risk of injury.
Prioritise safety, stay consistent, and let your progress build sustainably over time.
