When it comes to getting active, whether you’re new to exercise or returning after a break, the last thing you want is to injure yourself. As a physiotherapist, I know how quickly that enthusiasm can be side-lined by injuries if we're not careful. Unfortunately, it’s an all-too-common reality for many who jump into intense training or push themselves too hard too soon. As someone who’s been through the ups and downs of training, I’ve learned that understanding the factors that increase the risk of injury is key to preventing them. Reflecting on my own experiences, I’ve realized just how important it is to prepare and take proactive measures to keep ourselves safe while pursuing our fitness goals. In this article, I’ll share insights on why it’s important to understand the risk factors for injuries, the common culprits, and what we can do to minimize them.
Being aware of injury risk factors isn’t just about “playing it safe.” It’s about understanding our bodies and recognizing the conditions that make us vulnerable. Injuries don’t just set back our fitness goals; they can impact our daily life, from work to even sleeping comfortably. And for those returning to exercise after a long hiatus, being aware of risk factors can help reduce your risks of injuries. Injuries can not only derail your progress but can also be discouraging.
I’ve experienced this first-hand, coming back to powerlifting after taking some time off from an episode of severe dengue fever. I was eager to get back into shape, especially with a competition that was soon happening, and I pushed myself harder than I could manage. As a result, my past injuries resurfaced, hindering my progress even further. This personal experience reminded me of a valuable lesson that I often tell my patients and clients: knowledge is power. Even as a physiotherapist with this knowledge, I still occasionally slip up; what more for someone without this knowledge?
Therefore, understanding factors that could increase our risk of injury allows us to make informed decisions about our training regimens and gives us the option to implement different strategies that help minimize the risk of injury. The ultimate goal? To stay active, healthy, and injury-free so we can enjoy all the benefits that come with regular exercise.
I hope you've noticed by now that I shy away from using the term “injury prevention,” but rather “reducing the risk of injury.” Simply put, avoiding injury entirely is unrealistic. Instead, our goal should be to decrease the chances of getting injured and to minimize the severity if injuries do occur. True injury prevention would make professions like physiotherapy and other rehabilitation roles unnecessary. Even professional athletes, who practice all the usual “preventative” techniques, still experience injuries. The reality is that risk can never be eliminated. In the medical field, “injury reduction” is now more widely accepted than “injury prevention.” Evidence does suggest, however, that we can lower the likelihood of injury. Research indicates that injury rates could drop by as much as 50% if athletes make appropriate adjustments to their training programs.
There are several factors, some within your control and some outside of it, that can increase your risk of injury when training. Let’s see what those are:
One of the most basic, yet often overlooked, components of a safe workout is warming up properly. Allowing your body to gradually prepare for exercise through warm-ups is non-negotiable. Jumping straight into intense activity without a proper warm-up is a recipe for injury. Cold muscles, ligaments, and tendons are less flexible and less pliable, hence being more prone to tears. A proper warm-up increases blood flow to your muscles and prepares your body, both physically and mentally, for the demands of the workout.
I’ve fallen into this trap more than once. Eager to make up for lost time or see quick results, I’ve sometimes pushed myself too hard during training phases, often while dealing with external stressors like long work hours and lack of sleep. The body needs time to recover and adapt to training stress, and without enough rest, you’re setting yourself up for burnout, fatigue, and eventually, injury.
A few years ago, I was frustrated by a plateau in my squat progress, so I decided to try a demanding program that required me to squat at my maximum weight nearly every day, five or six days a week, for several weeks. Ignoring signs of fatigue and overuse, I thought I could “tough it out.” While I did hit a personal best in my squat, this decision had lasting consequences, as I developed a chronic golfer’s elbow that still bothers me today.
There is an ongoing debate about whether “poor form” is a myth, with some arguing that the human body can adapt to even “bad technique.” Being a physiotherapist and powerlifter, this perspective significantly influenced my own experiences with injuries, as well as my work with physiotherapy patients. I believe there exists a spectrum of “good vs. bad form” where we aim to stay within a range that minimizes injury risk, but we must also avoid falling into the trap of paralysis by analysis.
When I first began treating patients with overuse injuries and gym-related issues, I noticed how often lifting forms were overlooked, which contributed to their pain and symptoms. Conversely, I have also encountered patients who focused excessively on achieving “perfect form” while neglecting progressive overload, which is equally important for reducing injury risk.
Injuries often occur when the physical demands of an exercise exceed your body’s capacity to manage the load. This is particularly true for high-impact activities like jumping, running, and heavy lifting, where strong muscles are essential for absorbing and distributing force effectively. A weak musculoskeletal system struggles to handle these forces, increasing the likelihood of injury. Muscular weakness can also lead to poor biomechanics, promoting compensatory movements that contribute to repetitive strain injuries and overuse.
When muscles lack sufficient strength, the body relies more on passive structures, such as ligaments and joints, to manage impact. Over time, this extra load on passive structures can cause wear and tear, increasing the risk of injury.
Believe it or not, wearing the wrong type of shoes or using worn-out equipment can significantly increase your injury risk. Shoes, in particular, play a huge role in absorbing impact, providing support, and helping with proper alignment and biomechanics. This includes a proper-sized shoe, the shape of the shoes, the type of running shoe as well as the usage of a correctly fitted insole. Incorrect or poor-quality equipment can cause additional stress to the body in unintended ways.
When I started running again after a break, I neglected to invest in proper running shoes. I wore old sneakers that weren’t designed for running, and my feet paid the price. Poor footwear can lead to blisters, shin splints, and even more serious injuries like stress fractures or knee problems.
Injuries can feel like a setback, but they don’t have to be a regular part of your fitness journey. By understanding the factors that increase the risk of injury, you’re already on the path to training smarter and safer. It’s important to remember that reducing your risk of injury is about being proactive—paying attention to your body, following a structured plan, and prioritizing recovery. When you train with these factors in mind, you’re setting yourself up for success and making your fitness routine a sustainable and enjoyable part of your life.
Stay safe, train smart, and don’t forget to listen to your body—it’s your most valuable tool in reducing injuries!