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Avoiding Injury While Exercising: Common Mistakes and How To Prevent Them

This article was written by Prabh Bains, Registered Kinesiologist at Chipperfield Physiotherapy.
Exercise is an essential part of a healthy lifestyle, but it’s important to do it safely. Unfortunately, many people make common mistakes that can lead to injury. In this blog post, we will discuss some of these mistakes and how to prevent them.

Skipping Warm-Up and Cool-Down Exercises

Many people make the mistake of jumping right into their workout without properly warming up their muscles. Skipping the warm-up can increase the risk of injury, as it doesn’t give your muscles time to loosen up and prepare for the workout. Similarly, failing to cool down after exercise can lead to muscle soreness and injury. Always make sure to spend at least five to ten minutes on a warm-up routine before starting your workout and cooling down for a few minutes after you finish your exercise.
injury prevention
Scheduling short exercise breaks during your day can be an easy way to get more movement.

Overexerting Yourself

Pushing yourself to the limit is a great way to improve your fitness level, but it can also lead to injury. Overexertion can cause muscle strain, sprains, and even fractures. It’s essential to listen to your body and avoid overexerting yourself. Start slowly and gradually increase the intensity and duration of your workouts over time.

Not Using Proper Equipment

Using the proper equipment for your workout is crucial to avoid injury. For example, wearing the wrong shoes for running or lifting weights can lead to foot and ankle injuries. Make sure to wear proper shoes, clothing, and protective gear when exercising. If you are unsure about what equipment you need for your workout, consult with a fitness professional or personal trainer.

Poor Form and Technique

Using poor form and technique when exercising can lead to muscle strain and other injuries. When lifting weights or performing any exercise, it’s important to use proper form and technique to avoid putting stress on your joints and muscles. If you’re unsure about the correct form or technique, consult with a fitness professional or personal trainer.

Failing To Stretch

Stretching is an essential part of any workout routine. It helps to increase flexibility, prevent injury, and improve performance. Failing to stretch properly can lead to muscle strain and soreness. Always make sure to include stretching exercises in your workout routine.

Ignoring Pain

Ignoring pain is a big mistake that many people make when exercising. If you experience any pain or discomfort while exercising, it’s important to stop immediately and seek medical attention if necessary. Continuing to exercise through pain can worsen the injury and lead to more serious problems.


In conclusion, avoiding injury while exercising is crucial for maintaining good health and fitness. By avoiding these common mistakes, you can ensure a safe and effective workout. Always remember to warm up and cool down, avoid overexertion, use proper equipment, use proper form and technique, stretch properly, and never ignore pain. If you’re unsure about any aspect of your workout routine, consult a physiotherapist, fitness professional, or personal trainer. Stay safe, and happy exercising!

About Chipperfield Physiotherapy

At Chipperfield Physiotherapy, we offer a broad range of services to support each of our client’s unique needs. Our diverse team of experienced practitioners work with you to determine the right treatment plan for you — from therapy focused in one discipline to collaborative plans that combine services. We offer services that are available for In-Home and virtual treatment.
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