How To Get Injured – My Top 10

There are many articles written about how best to avoid injuries, so I thought I’d tackle it from a different angle and tell you the top 10 ways to get injured.  How many are you guilty of?


  1. Don’t warm up.  Think of your muscles, ligaments and tendons like chewing gum.  If you try to stretch cold gum it tears easily, but warm it up and its much more pliable.  This is why it’s important to warm up properly.
  2. Overtrain.  This involves working the same muscles in the same way,  2 or more days in a row and not allowing for recovery.  For example, if you do circuit training Monday, Tuesday and Wednesday, then spinning Thursday and Friday, you’re muscles will not have time to recover properly.  When you exercise you tear the muscles microscopically, work the same muscle the next day and that tear hasn’t had time to recover or repair and you just reopen the tear again.  It would be much better to do the circuit training Monday, Wednesday and Friday, with spin Tuesday and Thursday perhaps, or a rest day Thursday with spin Saturday.  Most people who overtrain, do this because they have a bad diet and they try to out train it – which is near impossible.
  3. Repeat the same workout every time you exercise, for month after month.  The more you vary your workout the better your results and the less likely you will be to get injured.
  4. Be dehydrated.  Not drinking enough water or drinking too much alcohol or coffee, dramatically increases your chance of injury.  In my experience the first sign of dehydration is cramping in the calf muscles, it then usually spreads up the body the more dehydrated you are.  
  5. Don’t listen to your body and ignore tweaks or slight strains and allow them develop into more serious injuries.  Your body doesn’t speak English so pay attention to those aches, pains or feelings of discomfort and stop what you are doing.  In every class I teach, you will always hear me say, “if it doesn’t feel right – don’t do it”.  You might lose a training session but better to stop and assess what’s wrong, than to continue and possibly tear something, then be out for months or more. Ankle Injury
  6. Have a weak core or have strong abs but ignore strengthening your lower back or glutes.  Having a strong core is vital to prevent injuries in almost all the body.  I doubt there’s anyone in the industry who doesn’t shout this from the rooftops.  Having a strong core, helps ensure there’s a good solid foundation to build the rest of the body around, helps keep muscles functioning in the way they were designed to, reduces imbalances in the body, improves posture, increases comfort while training and more importantly increases your performance and crucially your results.
  7. Have poor flexibility.  Having supple, flexible muscles is very important in helping prevent injuries from occurring.  Stretching after training and not before, will help to ensure you have flexible muscles.  To maintain flexibility hold a stretch for 30 seconds, to develop your flexibility you must hold stretches for bare minimum 40 seconds or more.
  8. Have muscle imbalances in your body.  Men are very guilty of this.  We love working the t-shirt muscles – the chest and biceps.  When exercising, be sure to work off a program that encompasses the whole body and not just the vanity ones or the ones you enjoy training.
  9. Have poor balance.  If you play sports or run etc, having poor balance can lead to ankle injuries, or sometimes shoulder, knee and wrist injuries from falls.  Simply standing on one foot with eyes closed can greatly improve balance over a few weeks.
  10. Don’t cool down.  This is very important, take the time to cool down, even 2/3mins can be enough.

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author: Andy Kenny