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Regular physical activity is vital for good physical, social and emotional health. While there is a risk of injury with any type of physical activity, the benefits of staying active far outweigh the risks. You can reduce your risk of exercise injury by:
Exercise safety adviceYou can obtain information and advice about exercise safety from your doctor, a sports medicine doctor, physiotherapist or an exercise physiologist – or see a sporting association about correct sporting technique and equipment.Guidelines for exercise safetySome guidelines for general exercise safety include:
Exercises that could be harmfulSome exercises that involve fast or repetitive twisting, or long-lasting or held movements are best avoided because they can cause damage to bones and muscles. When deciding if any exercise is safe, you need to consider the technique and the load, as well as your personal circumstances, such as any previous injuries and your fitness level.Bouncing while stretchingIt is mistakenly believed that 'bouncing' as you stretch (ballistic stretching) helps muscles to stretch further. Sudden overstretching stimulates the stretch reflex causing the muscles to contract even tighter in an attempt to prevent injury. Bouncing is counterproductive as it can cause small tears to the muscle tissue, which are experienced as muscle soreness or tenderness.Instead of ‘bouncing, try:
Standing toe-touchesAvoid standing toe-touches altogether. Bending down to touch the toes, with straight legs, can overstretch the lower back muscles and hamstrings, and stress the vertebrae, discs and muscles of the lower back and hamstrings. Adding a twisting movement to the toe-touch can cause damage to the joints.Alternative stretches for the abdominal muscles or the lower back muscles and hamstrings include:
Deep (full) squatFull squats push the knee joint past 90 degrees. Whether they are done with or without weights (a barbell or a weight held across the shoulders or in the hands) this can strain the ligaments, cartilage and muscle of the knee joint and lower back, and create problems with the tracking (movement) of the kneecap.Alternative suggestions include:
Sit-upsTwo common but potentially harmful variations of the sit-up include anchoring the feet (where your training partner holds your feet) or keeping the legs straight along the floor. The hands are held behind the head or neck, and the upper body lifted. These types of sit-ups strain the lower back and tend to target the muscles of the hips and thighs rather than the abdomen. Avoid this style of sit-up altogether. Instead, perform abdominal curls. Lie on your back with your knees bent, feet flat on the floor and arms folded across your chest or alongside your body. Breathe out and curl your ribcage towards your pelvis.Double leg raisesAvoid double leg raises. This exercise involves lying on your back and raising both legs at the same time. This places enormous stress on the lower back. Another potentially harmful variation is to lie on your stomach and lift both legs at the same time. An alternative is to perform the exercise one leg at a time, making sure your hips remain stable throughout the movement. Keep the other leg bent, with your foot on the ground.Behind the neck pressThe ‘behind the neck press’ or ‘lat pulldown behind the neck’ should be avoided, especially if you have been told you have instability in the front of your shoulder.Stretching and exercise safetyStretching, warming up and cooling down were previously thought to aid injury prevention during exercise. However, there is not a lot of evidence that these activities are effective in reducing exercise injury risk. There is some evidence that warming up and cooling down might help to reduce muscle soreness after exercise, even if they don’t prevent injuries. Careful stretching can be included as part of your overall warm-up and cool-down routine. Some people also find psychological benefits in stretching and warming up to put them in the right frame of mind for exercise or to help them relax after exercise.Warming up and exercise safetyAs the name suggests, your warm-up (five to 10 minutes) should gradually warm your muscles and body temperature. The type of activity done in the warm-up should include the major muscle groups that will be used in your sporting activity. Your warm-up could begin with a low intensity activity such as brisk walking or jogging. Stretching should be performed once the muscles have been warmed, as the stretching of cold muscles is less effective. It is also important to stretch after activity to assist recovery.Cooling down and exercise safetyIn the last five minutes of exercise, slow down gradually to a light jog or brisk walk, then finish off with five to 10 minutes of stretching (emphasise the major muscle groups you have used during your activity). This helps to reduce muscle soreness and stiffness.Water consumption and exercise safetyYou can lose around one and a half litres of fluid for every hour of exercise. One of the first symptoms of dehydration is fatigue, which causes a significant drop in sporting performance. It may also cause you to experience cramps, heat stress and heat stroke. Suggestions include:
Exercise safety in hot weatherExercising in hot weather puts additional strain on your body. Heat-related illnesses such as heatstroke and sunstroke occur when your body can't keep itself cool. Sweating isn't enough on its own to cool your body.Symptoms of heat-related illness can include:
Exercise safety in cold weatherIn cold weather, muscles are more susceptible to injuries. Safety suggestions include:
Exercise safety and your equipmentMost sports and exercises rely on some type of equipment, such as shoes, bicycles or racquets. Protective equipment – such as mouthguards, shin pads and helmets – can significantly reduce the risk of injury by absorbing the impact of falls or collisions. Safety suggestions include:
Where to get help
Things to remember
This page has been produced in consultation with and approved by:
This page has been produced in consultation with and approved by:
This page has been produced in consultation with and approved by:
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