Ways to avoid injuries while exercising

Exercising is essential for maintaining a healthy lifestyle. In fact, the NHS recommends that adults do 150 minutes of exercise each week. While the benefits of exercise aren’t to be overstated, exercising isn’t without risk. Whether you’re a casual gym-goer or an Olympic athlete, injuries can set you back from reaching your goals. This is why it’s so important to take proactive steps to prevent the risk of injury. 

To help you reach your fitness goals unscathed, we’ve compiled some ways to avoid injuries below.    

  • Understanding your body

The first step is understanding your body’s limits and capabilities. Everybody is different so it’s important to recognise how your body responds to different types of exercise. 

If you’re in doubt, a pre-exercise medical check-up can help identify any underlying conditions that might increase your risk of injury. This is particularly important if you’ve got a pre-existing health condition or if you’ve not exercised for a while.  

  • Warm up properly

Warming up before physical activity is crucial. A good warm-up prepares your body for exercise by gradually increasing your heart rate and blood flow to the muscles. This increased blood flow enhances your muscle flexibility, meaning you’re far less likely to injure yourself. 

As well as some gentle cardiovascular movements, dynamic stretches (which involve moving as you stretch) are particularly effective when it comes to preparing your muscles and joints.

  • Practice good form and technique

Incorrect exercise form and technique can cause workout injuries. Whether you’re lifting weights, running or engaging in any form of exercise – proper form is essential. 

For example, when you’re doing a deadlift, it’s important that you keep your back straight and shoulders back. If you’re unsure how to do a certain movement, it’s usually worth enlisting the help of a certified fitness trainer to make sure your form and technique are correct. 

  • Use equipment correctly 

Using equipment correctly can greatly reduce your risk of injury. From wearing the right shoes for running to using a leg press correctly, each detail matters. Equipment should be adjusted to your size and the exercise you’re performing. For example, a bicycle should be the right size for your body to prevent strain on your knees and hips.

  • Prioritise rest 

Rest and recovery are as important as the exercise itself. Your muscles need time to repair and strengthen, particularly after intense workouts. Incorporating rest days into your exercise regimen allows your body to recover and prevents overuse injuries, which are common among those who exercise frequently without adequate rest.

If you’re injured already, it’s important to seek treatment as soon as possible. However, it’s important to remember that some injuries occur due to medical or fitness professionals giving incorrect advice. If you receive the incorrect treatment for an exercise-related injury, you might have suffered from medical negligence. If you think this is the case, it’s worth speaking with a professional to understand your rights.

Final thoughts…

While the benefits of regular exercise are undeniable, it’s crucial to approach your fitness routine with an understanding of how to prevent injuries. By listening to your body, warming up properly, using the correct form and allowing adequate time for rest and recovery, you can enjoy a healthy and active lifestyle with minimal risk of injury.