Strategies to Minimize Exercise-Induced Injuries: A Comprehensive Guide
Hitting that 24th mile in the marathon was when everything started falling apart.
My left ankle throbbed something awful, but I was so close to the finish line, I couldn't slow down. I stubbornly pushed through the pain, and it wasn't until I'd crossed the finish line that I realized the mistake: I'd been running too fast for too long, and my Achilles had finally snapped.
Seven long, painful months of physical therapy followed. Those months without running were a tough blow, like being deprived of a basic necessity—okay, maybe not quite like that, but you get the idea. I spent those months asking myself the same question over and over again: How the hell do you avoid exercise-related injuries in the first place?
While the answer will depend on our individual bodies, fitness levels, and sports, there are tried-and-true practices we can all follow to stay healthy while exercising.
Dr. Samuel Browd, a neurosurgeon and director of The Sports Institute at UW Medicine, gave me four tips for how to exercise at the right level to make your workouts effective and injury-free.
Listen to your body, and let your heart guide you
When you're working out, it can be hard to know if you're pushing yourself too hard or not enough.
"The basic rule of thumb when working out is to gauge how difficult the exercise you're doing feels," says Browd. "Your breathing pattern and heart rate are two ways to get an idea if you're pushing yourself too hard."
To use your heart rate to gauge intensity, first calculate your maximum heart rate. Here's a simple formula: Subtract your age from 220.
For example, if you're 30 years old, your estimated maximum heart rate is 190 (220-30=190).
Browd explains that once a maximum heart rate is calculated, it can be used to gauge physical activity intensity. "A person's heart rate during moderate-intensity physical activity should be about 50% to 70% of their maximum heart rate," he says. "While vigorous-intensity physical activity would be 70% to 85% of their maximum heart rate."
If you're not tracking your heart rate while you exercise, you can still gauge your effort based on how heavy you're breathing.
"When a person is doing moderate-intensity aerobic activity, such as brisk walking or cycling, that means they can talk, but not sing, meaning they can have a conversation with a friend but not carry a tune without needing to catch their breath," says Browd. "A person performing vigorous-intensity physical activity cannot say more than a few words without needing to pause for breath."
So if you're doing vigorous-intensity exercise, it's normal to be tired and winded. But Browd warns: If you experience symptoms such as chest pain, difficulty breathing, or joint or muscle pain, stop exercising and seek medical attention. (Let this be a gentle reminder: My Achilles pain at mile 24 was a pretty clear sign I should have stopped.)
Find workouts that suit your fitness level
Another way to avoid injuries while working out is to make sure you exercise at the level that's right for you. Remember this golden rule: Just because the fitness instructor is using 20-pound weights doesn't mean you should try to keep up. (You'll find me over here, sweating my ass off with the five-pound dumbbells!)
A good rule of thumb is to select a weight that feels challenging but doable. You should be able to complete all the reps and sets in the prescribed time without pushing your limit.
If you're rock climbing, don't go for the hardest route in the gym unless you're, like, climbing Richard Cook. If you're hiking, don't jump straight into a steep, 20-mile day hike unless you're a seasoned trekker.
Pushing yourself too hard can overexert your muscles, tendons, or joints and cause injuries—ouch!
"Some common injuries during exercise include joint sprains or pain, tendon injuries, and muscle strains," says Browd. "Injuries can either occur acutely due to an event or can be more chronic and related to overuse."
Increase your workout duration and intensity gradually
Browd says the key to injury prevention during exercise is to gradually increase exercise time and difficulty.
Let's say you decide to run a 5K. To avoid injuries, start with your baseline fitness and gradually work up from there.
"For example, if you haven't run in over a year, start by walking and gradually increase the intensity from there," says Browd.
To boost your chances of injury-free success while building a fitness routine, work with a certified professional and ensure you're properly fueling, hydrating, and resting.
Regardless of the sport — be it biking, yoga, weightlifting, or skiing — these guidelines apply.
If you're new to exercise, start small: Aim for 10-20 minutes of exercise per day, two to three times a week, and increase the duration of your workouts by 10% each week.
"This can be gradually increased either by chunks of time or frequency over time," says Browd.
Stay hydrated and fuel your body
"Hydration and nutrition are both important factors in preventing injuries," says Browd.
Dehydration can decrease performance and cause muscle cramps—not a situation any of us wants to find ourselves in.
The American College of Sports Medicine recommends drinking about 17 ounces of water (just over half a Nalgene bottle) around two hours before working out, and then drinking at a rate sufficient to replace the water you lose while you sweat during exercise.
What you eat and drink before, during, and after your workout matters, too.
"Proper nutrition and hydration help the body repair and recover after exercise," says Browd. "Giving your body the proper amount of energy in the form of food is also very important for the health of bones, the immune system, and the endocrine system."
In short, your body needs fuel to perform and recover. If you don't eat enough, you'll bonk—and that's about as fun as it sounds.
The American College of Sports Medicine also recommends certain foods to eat before and after a workout to help you excel and avoid that dreaded bonk.
The bottom line
Whether you're an Olympian, a home workout enthusiast, or just starting to dabble in fitness, following these four tips can help prevent injuries.
Listen to your body, choose workouts that align with your fitness level, and gradually increase your workout intensity.
And, of course, don't forget to hydrate and fuel your body before, during, and after each sweat session.
Before starting a new exercise routine, it's a good idea to consult with your doctor—especially if you have any health conditions or are recovering from COVID-19. And remember, your health is the most important thing. Always put your body first.
In the process of implementing a fitness routine, it's essential to gradually increase intensity and duration to avoid injuries. For example, if running a 5K, start at your base fitness level, gradually increasing the intensity over time. Proper hydration and nutrition are also vital for injury prevention, as they help the body repair and recover after exercise. Moreover, fitness activities should be chosen based on an individual's fitness level, with the goal of finding workouts that are challenging yet manageable. Listening to your body and understanding your heart rate during exercise are crucial in gauging the intensity of your workout and avoiding overexertion. Additionally, finding a workout suitable for one's fitness level ensures a lower risk of common injuries such as joint pain, tendon injuries, or muscle strains. To maintain overall health, it's essential to incorporate various aspects of health-and-wellness, including nutrition, exercise, and wellbeing, into one's lifestyle.
