Avoid Sport Injuries

How do you avoid sport injury? This is a common question for those involved in fitness – after all, if you frequently suffer form injuries it will stop you from working out.

When you want to avoid sport injury, there are a few tips to follow:

  • Always warm up:  Warming up is the first step to avoiding injuries.  When you warm up, you allow your muscles, tendons and ligaments to get ready for the activity ahead.  The best way to warm up is to start with ten minutes of easy cardio – enough to elevate your heart rate and get a light sweat going.  Many people also stretch as part of their warm up, but stretching is best saved for your cool down.

  • Increase distance and speed gradually:  When you start working out, the temptation is to leap into it – if three miles is good, six miles must be better!  However, if you want to ensure that you are able to keep working out, take the time and gradually build up your speed and distance.  The rule of thumb for runners is to increase your mileage by no more than 10% per week – that holds good for pretty much any type of workout.  Increasing your time or distance by 10% per week will allow your body to gradually get used to the strains you are putting it under.

  • Always wear appropriate clothing and shoes:  Running and workout shoes are designed to offer support where required – don’t skimp on cheap or old shoes, they won’t be fit for purpose, and can lead to injuries.  Similarly, the right clothing will not only help you look better it will also make your workouts safer and more comfortable – no old baggy sweaters tangling up in weights machines or bike wheels!

  • Vary your workouts:  Doing the same thing over and over can lead to injury – instead, try different workouts (running, swimming, spin class, salsa, etc), and if you are a runner, vary the terrain, running on grass or natural surfaces wherever possible to reduce the impact.

  • Cool down properly:  Workout shouldn’t finish too suddenly – you need to allow time to slow down gradually, allowing your heart rate to fall.  This is also the best time to do your flexibility work – stretching – while your muscles are warm.

  • Do not train while ill or excessively tired:  Finally, you need to learn to listen to your body.  While you don’t want to stop exercising every time you don’t feel 100%, if you are ill or excessively fatigued, then take a day off – you’ll come back stronger when you are well again.


By following these simple tips, you can ensure that you are able to keep working out safely and comfortably, enabling you to reach your health and fitness goals.