Stay Active and Prevent Injury

Tuesday July 20, 2021

Stay Active and Prevent Injury

During this time, it is so important for us to stay active and healthy as it can benefit us both physically and mentally.  An activity can take many different forms from walking to yoga to competitive sports to playing with our kids. No matter what activity you choose, staying injury free is the key to being able to continue. Two key components to help our bodies during activity are a warmup and cool-down period. A 5-10-minute warm-up before and a 5-10-minute cooldown period after activity greatly reduces the risk of injury.  This may include stretching but usually consists of doing the activity or components of the activity at less intensity. In addition, Northwest medicine advises this list to help you to manage to stay injury-free. 

1. Listen to Your Body 

Only you know how your workout feels. Listen to your body and don’t try to exercise through the pain. Pay attention to areas of particular personal risk, such as bad knees or a chronic back problem. Age can influence your risk for injury, and you may want to adjust your workout routine for your changing body. 

Gender can also contribute to unique responses from your body. Women are at greater risk for injuries from the twist-and-turn motions in skiing, basketball, and racquet sports. Men, on the other hand, may risk injury with workouts on multiple planes of motion, such as yoga, stair-stepping machines, or cycling. 

2. Know Your History 

Previous injuries are a good indication of areas to be particularly careful of. Maintain the strengthening exercises from rehabilitation and stay conscientious of your recovery. You may also want to keep in mind strategies that have kept you active and healthy, avoiding habits that are proven to put you at risk. 

3. Set Your Pace 

“Too much, too soon” is a top cause of athletic injuries. Find the right activity and pace for your fitness level, gradually increasing from there. This goes for the workout itself too: Remember to warm up, start slow and avoid repeating motions too frequently. 

4. Define Your Goals 

Whether you’re training for a marathon or just getting back into shape, it’s important to establish goals. Defining why you’re visiting the gym or going for a run can help guide your workout plan and may influence technique. 

You may want to arrange a lesson with a professional to kick off your training. A personal trainer can advise you on safety tips suited to your fitness level and, if you’re starting a new activity, ensure you’re practicing proper form. Trainers can also help you develop a program with the appropriate progression of exercises, weights, and rest periods for your personal goals – whether fitness, muscle-building, or weight loss. They can also advise on the best workouts for your body type, which may further reduce the risk of injury. 

5. Tailor Prevention to Your Workout 

Different activities can put you at different risks for injury. Jogging may cause knee and foot problems, which you can avoid by wearing supportive shoes and icing your knees. A circuit-training workout may result in shoulder damage, preventable when you rest, and listen to your body. 

Talk to a sports medicine physician or personal trainer about injury prevention for your favorite workout. 

6. Find Alternatives 

No matter your workout of choice, it’s essential to mix it up from time to time. Cross-training can improve your overall performance while making sure that all muscle groups get a workout. Varying exercises can help you avoid overuse injuries and keep your workouts interesting and diverse for you too! 

7. Learn Your Stretches 

You’ll want to know the right stretches to do before and after your workouts, and they will probably be different. Static exercises like planks, leg lifts, and squats are valuable as independent exercises that can keep your body in injury prevention mode full-time. 


Staying active and injury-free can be fun and easy if a few basic strategies are followed. Need ideas for activity at home or with the family? We have included a few websites to look at.