How Can We Exercise Without Getting Injured?

How Can We Exercise Without Getting Injured?

How Can We Exercise Without Getting Injured?

Exercise is an important part of maintaining good health, but as more people become active, sports-related injuries are also becoming increasingly common. Injuries can happen not only to athletes, but also to ordinary people who exercise recreationally, especially when the body is not adequately prepared.

Exercising safely requires more than simply having the motivation to move. A person’s age, physical condition, fitness level, medical history and the type of exercise they choose should all be taken into consideration.

One of the biggest mistakes people make is increasing the intensity of exercise too quickly. Someone who has not exercised regularly may suddenly decide to run long distances, exercise every day or push themselves beyond their current physical ability. This can place excessive stress on the muscles, joints, ligaments and tendons, leading to injury.

Progress gradually and choose exercise according to your ability

A key message from Dr Gan is to progress gradually rather than rushing into strenuous exercise.

People should first understand their own physical condition and fitness level before deciding how much exercise they can handle. Beginners should start with lighter activities and gradually increase the duration and intensity as their bodies become stronger and more accustomed to exercise.

This is especially important for middle-aged and older adults. While staying active becomes even more important as we age, the type and intensity of exercise should be appropriate for the individual.

Ageing naturally affects muscle strength, joint flexibility, bone density and balance. Therefore, exercise routines that were suitable when someone was younger may need to be adjusted later in life.

The goal is not to stop exercising, but to exercise in a way that is both sustainable and safe.

Exercise is beneficial — but overtraining can cause injury

Exercise strengthens the cardiovascular system, muscles and bones and can help improve overall physical and mental wellbeing.

However, the idea that “more exercise is always better” is not necessarily true.

When the body does not have enough time to recover between training sessions, repeated stress can gradually lead to overuse injuries. These injuries may initially present as minor soreness or discomfort, but if ignored, the condition can worsen.

Dr Gan advises people not to push through persistent pain simply because they want to complete their workout.

Pain is often the body’s way of signalling that something may be wrong.

Don’t wait until the pain becomes unbearable before seeking treatment

One common problem is that people tend to ignore discomfort in the early stages.

They may continue exercising despite pain because they assume it is simply muscle soreness or that it will eventually disappear.

However, when pain persists, worsens or begins to interfere with normal daily activities, it is advisable to seek medical attention.

Early assessment allows doctors to identify whether an injury involves the muscle, ligament, tendon, joint or another structure.

In many cases, early treatment can prevent a relatively minor injury from developing into something more serious.

Warm up for at least 20 minutes

Proper warm-up is another important part of injury prevention.

The article recommends allowing sufficient time for the body to gradually prepare for exercise rather than immediately beginning at high intensity.

A good warm-up increases blood flow, raises muscle temperature, improves flexibility and prepares the joints and cardiovascular system for physical activity.

Around 20 minutes of warm-up may be appropriate, depending on the activity and the individual.

The warm-up should also be relevant to the type of exercise being performed. For example, someone preparing to run should gradually activate the muscles and joints that will be heavily involved during running.

Likewise, cooling down after exercise is important to allow the body to gradually return to its resting state.

Being pain-free does not always mean you are ready to exercise again

For people recovering from an injury, another important warning is that the disappearance of pain does not necessarily mean that the body has completely recovered.

Someone may feel better and assume they can immediately return to their previous level of exercise. However, the injured muscles, tendons or ligaments may still require further rehabilitation.

Returning too quickly to sports can increase the likelihood of reinjury.

Recovery should therefore focus not only on reducing pain but also on restoring strength, flexibility, balance and proper movement.

Depending on the injury, rehabilitation exercises or physiotherapy may be needed before returning fully to sport.

Exercise recommendations are different for everyone

There is no single exercise programme that suits everyone.

Exercise plans should be adjusted according to factors such as:

• Age and current fitness level,
• Existing medical conditions,
• Previous injuries,
• Body weight,
• Strength and flexibility, and
• The type of exercise or sport being performed.

For older adults in particular, exercises that strengthen muscles and improve balance are important because they can help reduce the risk of falls.

Women may also experience changes in bone density as they age, particularly around menopause, making strength and weight-bearing exercises beneficial when performed appropriately.

Things to remember even when you are not exercising

• A reminder to readers that maintaining physical health goes beyond the actual exercise session.
• Daily habits also play a role in reducing injury risk.
• Maintaining a healthy body weight helps reduce unnecessary strain on the joints. Getting sufficient rest allows muscles to recover, while adequate nutrition supports muscle and bone health.
• Good posture, suitable footwear and correct exercise technique are equally important.
• Most importantly, people should listen to their bodies.
• If an exercise repeatedly causes pain or discomfort, it may be necessary to modify the activity or seek professional advice rather than forcing the body to continue.

 

*Originally published in Sin Chew Daily

Dr. Gan Eng Cheng
Consultant Orthopaedic Trauma & Sport and Robotic Surgeon