When it comes to personal training, I typically work with two types of clients: those aiming to recover from an injury and those focused on using fitness to stay injury-free. The unfortunate reality is that injuries can happen to even the most seasoned athletes. However, the good news is there are plenty of strategies — and products — that can help keep you safe and minimize your risk.
“My approach to physiotherapy is simple: you can’t completely avoid injury, but you can optimize your performance to reduce the chances of it happening,” says Zack Weber, a physiotherapist at Action Sport Physio. “I like to compare it to driving on the highway — while you can’t avoid accidents, you can take precautions to prevent crashes.” This philosophy reminds us not to let the fear of injury hold us back from trying new workouts or pushing ourselves in familiar routines. After all, as Wayne Gretzky once wisely said, “You miss 100% of the shots you don’t take.”
Types of Exercise-Induced Injuries
Not all injuries are the same, and understanding the difference can help in prevention. According to Weber, injuries typically fall into two categories: traumatic injuries and repetitive-use injuries. Traumatic injuries happen after a single event, like lifting too heavy and tearing a muscle, while repetitive-use injuries occur from consistent strain on muscles, tendons, or tissues beyond their recovery capacity.
“Traumatic injuries are often seen in sports, but they can also happen from everyday activities if you overuse certain muscles too quickly,” Weber explains. Dr. John Gallucci Jr., a physical therapist and CEO of JAG Physical Therapy, adds that many injuries arise from working out without proper guidance. Common issues include muscle or tendon damage from skipping warmups and joint pain, particularly in the hips and knees, due to overuse.
How to Prevent Injuries While Working Out
Exercise doesn’t have to cause pain, even though the “no pain, no gain” mindset is often pushed in fitness culture. While some discomfort is expected during a workout, it should always serve a functional purpose. Weber explains, “A little pain is fine if it’s beneficial, but it’s important to differentiate between good pain — like muscle burn — and bad pain, such as joint pain, which signals a need to stop.”
To avoid injury, Weber recommends gradually increasing your workout load by no more than 10 percent each week. This applies to beginners as well as seasoned exercisers. Working out without proper form, especially at home without professional guidance, can heighten the risk of injury. Gallucci notes that improper posture and form during at-home workouts can lead to increased injuries.
Before diving into any workout, whether at home or in a gym, warming up properly is key to preparing your body. Once you’re ready to begin, keep track of your pain levels throughout the workout. I recommend using a 10-point pain scale: If you’re staying between 0 and 3, it’s fine to increase your intensity or load. However, if the discomfort goes beyond a 6 or 7, it’s time to scale back.
Additionally, during moderate-intensity cardio, the “talk test” is a useful gauge. You should be able to maintain a conversation but not sing comfortably. This ensures you’re working at the right intensity without pushing too hard.
Best Fitness Products to Stay Injury-Free
Whether you prefer working out at home, in a gym, or in a studio, there are certain fitness products that can help reduce your risk of injury. These expert-endorsed tools not only aid in performance but also ensure you’re training safely and effectively.
By incorporating these products into your routine and being mindful of your body’s limits, you’ll significantly reduce your risk of injury and enhance your overall workout experience.