Exercise and sport are great for your health, but like most things, they carry some risks. Injuries during activity are uncommon, but they do happen — from overuse, direct impact, or simply not preparing properly. Many of these injuries can be avoided if you take the right precautions.
In this piece I share ways to reduce the chance of getting hurt while exercising. Some tips come from an Arthritis Research UK leaflet I picked up while waiting for a physiotherapy appointment, and I’ve added other advice I found during my research.
Are you doing all you can to avoid injury?
Whether you’re a regular at the gym or just starting out, are you taking the steps needed to prevent injury? When your joints feel fine, it’s easy to ignore injury advice. But once you’re hurt, getting back to normal can be slow and frustrating.
If you do get injured, services like Physiotherapy Clapham can help restore movement and function. Treatment may involve several sessions depending on how serious the injury is. For example, significant knee problems often need a long recovery and focused rehab to get back to full activity and reduce future risk.
Recovery takes time, patience, hard work, and persistence — I know from experience. I’m still not 100% and doubt my knee ever will be (maybe more on that in another post).
That’s why it’s so important to do what you can to prevent injuries. Read on for practical tips to exercise safely.
Build up gradually
If you haven’t been active for a while, start slowly and increase activity bit by bit. You can safely build up by:
– increasing how often you exercise each week
– slowly lengthening each session
– raising the intensity over time (for example, start with light weights and increase gradually)
If you’re unsure how quickly to progress, ask a fitness instructor, personal trainer, or other professional for guidance.
Get your alignment right
Doing exercises poorly can lead to trouble. If your body isn’t aligned correctly, you’ll place stress on the wrong areas and risk injury.
In the gym, ask an instructor to check your posture and technique. Don’t be shy — it’s better to ask than to hurt yourself. You can also find reputable instructional videos online for moves like squats and lunges.
Good alignment matters in other sports too. Learn the right kicking technique if you play football, or get a coach’s advice if you’re unsure. For cycling, set up your bike for your height: when your foot is at the lowest pedal position your leg should be almost straight but not locked — a slight bend at the knee is best.
Warm up
You’ve heard it before: warm up. A proper warm-up helps reduce the risk of injury. Start with general cardiovascular activity like marching on the spot, brisk walking that builds into a light jog, or gentle cycling.
Include movements you’ll use in your sport and some stretching. Warm-ups vary by activity, and how long you need depends on the session’s intensity and duration. There are useful warm-up guides and videos for running, weightlifting, cycling, and general gym workouts.
After exercising, cool down with gentle cardio and stretches to prevent stiffness and cramping.
Use the right equipment
It may seem obvious, but the correct equipment matters. For sports like cricket or hockey, wear protective gear that fits properly. One of the most important items for most activities is your shoes — they should match your feet and the sport you’re doing.
Arthritis Research UK notes that the best trainers for you depend on your biomechanics. Specialist running shops can assess your foot type and running style and suggest suitable shoes. If you’re a runner, get advice on the right trainers before buying.
Eat well
If you’re active, a balanced diet is essential. Make sure you get enough carbohydrates for energy — choose healthy sources like bananas, beans, brown rice, and oats. Without enough carbs, you’ll tire quickly, your technique can suffer, and your injury risk may rise.
Watch portion sizes too. Large meals are best eaten about three to four hours before exercise, while smaller snacks should be eaten one to two hours beforehand. To help recovery, include enough protein — fish, eggs, dairy, lean meat, nuts, or plant options like hemp seeds or hemp protein powder.
Stay hydrated
Drinking enough water during exercise helps maintain performance and reduces injury risk. Keep a bottle of water handy and take regular sips while you work out.
Conclusion
Being active is great for your health, but take steps to avoid injury. Build up gradually, learn proper alignment and technique, warm up and cool down, use suitable equipment, eat well, and drink enough fluids.
If you already have joint or knee discomfort, take extra care to prevent things from getting worse. It’s never too late to start protecting yourself — do it today.
Are you doing all you can to avoid injuries? Will you try any of these tips next time you exercise? Do you have other suggestions?