6 Tips to Prevent Injuries When Exercising

Regular exercise keeps your body safe and healthy. Despite the benefits, there’s a possibility that you may get hurt. The injuries may range from sprains, back pains, strains, and dislocation.

According to a 2014 study, 19.4 percent of gym enthusiasts and 79.3 percent of field athletes are likely to suffer injuries.

Here’s what you can do to avoid these injuries. If an injury comes your way, contact Laboratoire EVO | Your Othotists in Montreal & Estrie for help.

  1. Warm-Up Before Exercising

Warming up improves blood flow to your body and muscles. Take time to exercise slowly before getting into your normal exercise routine. For example, if you’re running, walk briskly or run slowly for five to ten minutes.

But that’s not all. Once you’re done exercising, take time to cool down and bring your temperature to normal. You can do this by reducing the pace for the last five to ten minutes.

  1. Have a Routine Medical Check-Up

Before you start a new exercise routine, visit a doctor for a fitness test. The doctor should check your body and advise whether you can or cannot proceed.

Remember, a new activity can stress your joints and the cardiovascular system. Stretching your body beyond the limits may be fatal, don’t do it.

  1. Have a Trainer

You’ve resolved to visit the gym, great, but do you know where to start? In most cases, you don’t. Therefore, engage the services of a personal trainer. The expert will help in structuring a fitness plan that meets specific goals or targets. For instance, do you want to lose weight, build muscles or improve general body fitness?

The trainer will guide you while ensuring you don’t fall into bad exercising habits.

  1. Eat Healthy Foods

Yes, the types of food you eat can make or break your exercising goals. For instance, carbs provide the energy necessary for working out and replenish glycogen stores for the next workout. Proteins help you to repair the damaged body muscles.

Be careful about what you eat. If you’re working out to lose weight, then it would be counterintuitive to overeat carbohydrates. Your trainer should help you eat healthy foods and be hydrated at all times.

  1. Dress Appropriately

A common cause of sports injury is the lack of proper clothes and shoes necessary for this sport. Therefore, make sure you’re well equipped with the clothes and shoes appropriate to the exercise you’re undertaking. For example, there’s a reason why biking shorts are padded.

You don’t need to spend a lot of money to buy the right brand. Rather, buy something that’ll offer ample protection against strain, impact, or overheating. Talk to your trainer about the right clothes to wear for the exercise.


Yes, you may do anything to prevent or avoid injuries while exercising or playing a specific sport. However, there are unfortunate events where injuries are inevitable. If this happens, look for an expert to guide you through the exercising procedure and make an appointment for the same.