Best Ways to Prevent Injury During Exercise

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Warm Up

It is essential to warm up before every workout to ensure that your muscles and the surrounding tissues receive enough blood and nutrients. Skipping warm up can lead to an increased chance in tears and preventable injuries. Light cardio such as running, jumping or body weight exercise qualify as an adequate warm up to help prevent injuries.


Stretching your muscles following warm up and during your workout will allow you to increase your flexibility. This increase in mobility will allow for you to perform better and minimize the risk of an injury. You should stretch all the muscles you’ve challenged throughout your exercising again afterwards.


Staying hydrated is an important part of working out. When dehydrated you’re more likely to cramps and dizziness. The suggested guidelines for drinking water before, during and after exercising is:

  • Drink 500ml of water 2 to 3 hours before you begin exercising
  • Drink 250ml of water 20 to 30 mins before you start and during your warm-up
  • Drink 250ml of water every 15 mins during exercising
  • Drink 250ml of water no more than 30 mins after you exercise


Avoid over-training and take a break from your fitness regime once or twice each week. You should take a break if you feel extreme soreness or physical discomfort.

Know your limits and listen to your body.
But, in the case of an injury or intense discomfort, consult one of our highly experienced physiotherapist.

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