9 Tips on How to Prevent Workout Injuries

Workout injuries can happen to anybody, regardless of age, experience, or fitness level. Muscle cramps, sprained ankles, shin splints, tendinitis, or knee injuries – these are just some of the things that can happen to you if you’re not careful while doing your workout. The good news is, you can reduce the likelihood of injury by following certain precautions. Read this article to discover tips on how to prevent workout injuries.

Prevent Workout Injuries

1. Start with a warm-up

Every workout should start with a warm-up as it helps the body get ready for exercise. Warming up gradually increases your heart rate. It also pumps out nutrient-rich, oxygenated blood to prepare muscles and joints for physical activity. Some of the ways you can warm up include jogging in place for 5 – 10 minutes or riding an exercise bike. After warming up, do some stretching to increase flexibility.

2. Wear the right gear

Prevent Workout Injuries
Prevent Workout Injuries

Make sure that you’re using the proper gear for your workouts. If you’re a runner, wear a good-fitting pair of running shoes. Furthermore, if you exercise regularly, consider replacing your shoes if they’re already worn out. Meanwhile, if you want to go biking, always wear the proper helmet.

3. Use proper form

Learn the correct way to do exercises and workouts. Needless to say, good form and posture are essential to prevent workout injuries. This can help you avoid injuries such as sprains, muscle strains, and tendinitis.

4. Build up gradually

Prevent Workout Injuries
Prevent Workout Injuries

When starting a new workout, it’s essential to start slowly. Don’t push yourself too hard. If you want to change the intensity or duration of your workouts, do so gradually. For instance, if you want to increase the amount of weight for strength training, increase gradually until you reach your new goal. As your strength increases, you can challenge yourself more. Then you can gradually build up the duration, intensity, and frequency.

5. Cross-train

Instead of focusing on one type of activity, incorporate variety. Vary your workout. Do not overuse one set of muscles. Repeating the same movements frequently can cause injuries such as tendinitis and shin splints. Engaging in low-impact activities such as walking, biking, and swimming can help prevent overuse injuries. Include strength training least twice a week. Here’s one suggestion: run on day 1, lift weights on day 2, and swim or bike on day 3.

6. Stay hydrated

Prevent Workout Injuries
Prevent Workout Injuries

Drink plenty of water before, during, and after your activity, especially when it’s hot or humid. A general rule is to drink this amount of water: 8 ounces about 20 – 30 minutes before working out, 8 ounces every 10 – 20 minutes during the workout, and 8 ounces 30 minutes after your workout.

7. Don’t forget to eat

Eat a snack or small meal every 2 – 3 hours to have a steady source of fuel for your body. After the workout, eat healthy carbohydrates and protein snacks to replenish your energy.

8. Cool down

After finishing your workout, cool down for 5 – 10 minutes. It can help regulate your breathing and heart rate and prevent muscle cramps. Some ways to cool down are walking around or marching in place.

9. Listen to your body

Prevent Workout Injuries
Prevent Workout Injuries

Don’t exercise when you’re tired from overtraining or are sick. Fatigue can increase the risk of workout injuries. If your joints are starting to hurt, stop exercising and rest for a day. Also, it is important that you know your trouble spots. If you’ve got a pre-existing health condition, check with your doctor first before starting a workout program.


People do workouts to achieve their fitness goals – having a fit body, losing weight, building strength, or improving overall health. But if you’re not paying attention on how to do workouts safely and correctly, you can hurt yourself. That’s why it is important to take note of these tips to prevent and reduce the risk of workout injuries.

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