Seven Tips to Prevent Exercise Injuries

Aerobics Pilates personal trainer helping women group in a gym cHow does it feel to be injured during an exercise?

We are often at risk of injuries during routine exercise. Many people assume that exercise-related injuries only affect the standard populations and exclude the elite from chances of ever getting injured. This is a fallacy, as exercise related injuries cuts across the board whether you are an amateur or elite.

Exercise-related injuries arise because of ignorance, or if we know, we tend to overlay some necessary preventive measures. So what are some of those preventive measure we can apply during exercise? The best approaches to this are described as follows:

Connect your body to the brain before starting an exercise

Warming up helps connect the brain to the muscles and tendons prior to the exercise.

The central nervous system is actually activated and signals are generated that send impulses to the blood vessels indicating that more supply of blood is needed in the muscle cells as you warm up. This increases nutrients supply to the muscle cells and tendons thereby ensuring that muscles have enough energy supply prior to the exercise and that they are activated to adapt slowly to contraction and relaxation. Then as you subject your muscles to the real exercise, they will be ready to handle the heavy task as opposed to suddenly forcing them to contract and relax.

The brain also needs time to adapt and adequately prepare for the muscle coordination it is going to control and, as a result, there is need to perform light movements of the exercise you plan to perform as part of your warm-up and brain adaptation.

You should do daily soft tissue workouts

Biologically, a repeated stimulus is retained in the body’s memory.

Most injuries are due to tissues that had lost mobility over time, therefore an impromptu rejuvenating exerts pressure on them causing the tissue to tear. Areas of the body that need soft tissue mobility need daily workouts using a mobility tool to ensure the memory is retained.

You should plan your workouts

The saying goes, failure to plan is in itself a plan to fail.

By keeping a workout plan or journal it helps you ensure that you do not overload a single part of the body over and over again. It has been shown that performing a back-taxing exercise for consecutive days can lead to exercise related injuries. The first exercise subjected the muscles to fatigue, repeating the same exercise tires them more, leading to loss of functionality and muscle damage. Even worse, in the long run other muscles are recruited to assist the fatigued back muscles which leads to injury in other areas.

Accepting that you cannot achieve all your goals at one time

You should draw your fitness goals to suit your desire, however having too much on your  goals will not give your body time to rest, as a result you overwork your muscles.

Everyone has a personal best they can achieve, knowing when your body needs rest and recovery is an important part of reaching your goals, eventually.

Writing down what you did the previous day/workout

Even if you do not have a well-planned workout schedule, it is important to write down what you did the previous day so as to avoid repeating the same procedure over a short period of time.

Your muscles need enough time to rest and to subject then to too much work causes muscle tissue to tire.

Nutrition is part of exercise health

The body needs appropriate nutrition during exercises.

Glucose is an instant energy source important for muscle movements, taking a glucose supplement before exercise can help give you body what it needs to suffice the entire exercise. Muscle failure during exercise due to lack of energy is likely to lead to painful tissue damage that takes a long time to heal.

A healthy diet full of proteins will supply your body with the building blocks to restore damaged muscle fiber

Get routine physical fitness tests

It is important to visit your doctor for routine physical and health checkups before embarking on exercises.

Some diseases such as heart diseases may be unnoticed by us and therefore through exercising we may subject our heart muscles to stress that might lead to cases of heart attack as a result of heart muscle failure/injury. Being connected to your physician, prior to beginning any workout regimen, will give you the confidence your body is ready to perform, or alert you to any abnormalities in your health that need monitoring.


To avoid injuries, we need to observe the above-mentioned precautions strictly during workouts. We also need to keep in mind that accidents do not just occur; they are caused, and we are the cause.


Author Bio:

Evlin Symon is an experienced Health writer who has been writing for more than 5 Years. She is expert in health, fitness, weight loss, and beauty & skin care treatment. When she is not writing she can be usually found hitting the Gym. Connect with her on Facebook and Google+ .

About Brian Clapp

Brian Clapp has worked in the sports media for over 14 years as a writer, editor, producer & news director. After beginning his career in Atlanta at CNN/Sports Illustrated, he switched coasts to Seattle to work at Fox Sports Northwest. In 2010, Brian began pursuing a new found passion on the digital media side, launching a successful website and then taking on the role of Director of Content for &

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  1. Great tips. One I learned recently that I was told the opposite all my life is not to stretch before working out, playing a sport, etc. The idea is that stretching cold muscles will cause them to strain and become pulled, however, if you warm them up, then they are much more capable of stretching with out injury. It is best to stretch after working out or playing a sport.

  2. I can’t tell you how many times I’ve pulled a muscle badly because I think I am ready to go without warm-up. Thank you for reminding me that I should challenge my-self but not push myself! And for as much as I hate it, water is your friend, so remember to stay hydrated!