How to prevent the 5 most common workout injuries

Nothing derails a well formulated workout routine like injury. It’s one of the most frustrating setbacks you can stumble across, but the good news is, for the most part they’re totally preventable. Whether you’ve been doing the right move with improper technique or simply haven’t warmed up for long enough, no matter the cause, there’s one thing that we can all agree on – getting injured sucks. So if you want to stay in the clear, take note! Remember, train smarter – not harder. Here are the 5 most common workout injuries, and advice on how you can prevent them…  


Not warm enough!

One of the most common causes of injury when working out is also one of the easiest to prevent. When you give your body a good warm-up, you are gradually increasing your core body temperature and increasing circulation to your muscles and ligaments. This will help the different parts of your body prepare to work together. 

Too Hard Too Soon!

When we do a new class for the first time or get shown a new exercise that looks great, it’s easy to get a little excited and jump into it head first. This enthusiasm is great of course, but it’s important that you take it easy the first time your try new exercises. Whether it’s a new format of HIIT class or you’ve decided to train for your first half marathon, take it slow on new movements, use a lighter weight at the start and make sure you do an adequate warm-up.


Get yourself a pro!

Whether in a one on one or group environment, working with a certified personal trainer can be one of the best ways to avoid injury. Not only should they keep an eye on your posture and technique, but they can also provide appropriate progression of exercise, weights and rest periods.

Ensure good technique

We’ve all been there. You’ve seen someone do an exercise at the gym that you want to try or you have decided to try an exercise from instagram and then BAM! You performed a Banded Bulgarian Split Squat with a single arm Dumbbell Curl without proper instruction and your form was all wrong. Now you’re sidelined for weeks waiting for your injured leg to heal. Ensuring good technique should always be high on your priority list but it is especially important when you’re trying something new! Poor technique can lead to all sorts of injuries, with lower back injuries being the most common.


Wear the right shoes

It sounds silly but wearing the right shoes for the right activity can be the difference between you completing your 12-week prep for the half marathon, or not even being able to make it to the starting line. If you struggle with sore knees or shin splints, even after adequate warming up and stretching, sometimes the answer lies on your feet. See a qualified podiatrist to get an accurate assessment and the right advice.


Dynamic (moving) stretches can be a great addition to your warm up. They help to promote circulation to the muscles and joints as they prepare for the workout to follow. Static (stationary) stretching is usually done at the end of a workout as it’s important that the muscle is sufficiently warm before you start to stretch it.

*Fit Tip: Drag your exercise mat into the lounge room and take a couple of minutes to stretch while you watch TV! If you can’t find time, make time! Here are our top picks!


Lorna-Jane-Common-Injuries5Jungle Fever Mat. Shop here. 

Lotus Mat. Shop here. 

Never Give Up Mat. Shop here. 







About the authors

Dylan Rivier is the owner and operator of Built By Dylan outdoor training, check out his website or instagram here.  

Peter Feain is a fully qualified exercise physiologist and professional run coach. Find more info about him on his website or instagram