How to Reduce Your Risk of Injury from Exercise or Physical Activity
Exercise and physical activity are important for physical and mental health. NHS Inform provides practical ways to help reduce the risk of injury when exercising.
Warm up for around 10 to 15 minutes. A warm-up can gradually increase your heart rate and body temperature, include dynamic stretching, strength and balance exercises, and movements specific to your sport or activity.
Dynamic stretches use controlled movement through the full range of motion. Examples include forward and backward lunges, high knees, hip circles, leg swings, shoulder rotations and trunk rotations.
Strength and balance training can improve muscle and tendon resilience, reactions, body awareness and coordination. Examples include single-leg squats, single-leg heel raises, single-leg balance, wall slides and shoulder rotations using weights or resistance bands.
Sport-specific warm-ups can include ball passing, rotations, light contact, light swings or walking drills. Some sports also have recognised warm-up programmes.
Allow your body time to recover. Recovery after an intense exercise session takes over 24 hours. Cool down straight after activity for around 5 to 10 minutes by gradually moving from running to jogging and then walking.
After exercise, drink fluids and consider something containing carbohydrate and protein. Protein helps muscles repair, while carbohydrate helps restore energy. Sleep is also important before and after activity.
Avoid increasing training too quickly. Repetitive overloading can affect tissues such as bones and tendons. New runners should build up gradually, beginning with walking if they are not active. Once they can walk for 30 to 40 minutes, they may be ready to start a running programme.
When increasing running, follow a recognised training plan and progress by 10% or less per week. Include at least one rest day each week, avoid training on consecutive days in the same sport, and include light recovery activity such as gentle walking or swimming.
Resistance training can help muscles and tendons handle the demands of exercise. The guidance recommends aiming for two resistance-training sessions each week.
Wear footwear that is specific to your sport, supportive and comfortable, and replace it when you see excessive wear. Use suitable safety equipment such as well-fitting mouthguards, headgear or shin guards where appropriate.
Follow the rules of your sport. Rules are designed to protect participants and can reduce the likelihood of injury.
A balanced diet can help the body recover and refuel. Not taking in enough calories for your activity level can contribute to fatigue, underperformance, metabolic problems and lower bone density, all of which can increase injury risk.
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