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Workout Injuries: Prevention & Treatment

Going to the gym is a fantastic way to improve your physical health. At Wizard Athleisure [1], we’re committed to elevating human potential, challenging our limits and becoming physically, mentally and emotionally fit. Whether you’re a casual exercise enthusiast or hard-core gym buff, a workout injury can happen to anyone, no matter your experience or fitness. Even walking can cause an injury.

In this article we will see how we can significantly cut the risk of getting hurt by following certain workout precautions.

People tend to hurt themselves in all kinds of ways when they work out. Some common workout injuries include: 

  • Muscle pull and strain
  • Wrist dislocation
  • Sprained ankle
  • Shoulder injury
  • Knee injuries
  • Shin splint

Here are few tips that can help keep you, injury-free during your workout.

  • Warm up and cool down properly:

Warming up is boring and takes too much time? Time to ditch the excuses. Warming up is like eating vegetables. Everyone knows it’s good for them but at the end of the day, compliance is considerably lacking. Every workout should begin with a warm-up and end with a cool-down period.  Jumping straight into your run or aerobics class is a surefire way to injure yourself. Cold muscles are less pliable and more prone to tearing, which can spell disaster for your workout plans. Warmups, gradually increases your heart rate and loosens your muscles and joints. A cool-down after you work out is important to slowly bring your heart rate back to normal.

  • Cross-Train:

Vary your workout. Changing up your exercises, when done carefully and with your physical limits in mind, can actually benefit your training instead of hurting it. Our muscles get used to the same moves if performed over and over again, potentially leading to overuse injuries. Some ways to vary your workout:

  • Run on Day One.
  • Lift weights on Day Two.
  • Swim or cycle on Day Three.

By switching up your training routine often, or even rotating the types of training you do every other day, will engage and strengthen more of your muscles, giving you a better overall workout experience and improving your strength.

  • Dress Right:

One of the leading causes of sports injury is being improperly attired for the activity being performed. This could mean everything from wearing ill-fitting, old, or incorrect shoes to wearing clothing that’s loose and baggy, causing you to trip. Wear the proper gear for your workout. ويزارد أثليجر can come in your rescue here. We are an ethical active-wear and lifestyle brand, creating multifunctional, on-trend, innovative, high-quality clothes. Visit us, check or products and gear up with Wizard collections and unleash your magic.

  • Use proper form and technique:

Proper form and technique are essential for preventing injury in the gym. It’s important to use the correct posture, positioning, and technique for each exercise to avoid placing unnecessary strain on your joints and muscles. If you’re beginning a new workout regimen, take the time to learn proper form. This may mean working with a professional for a few sessions. Every sport can benefit from a little expert assistance. Take things slow, learn how to properly execute the moves, and your hard work will pay off down the road.

  • Fuel your Body with Balanced Diet:

A proper diet, and eating at well-timed intervals around training, is just as important for your health and exercise performance as is the training you do. Eat a small meal or snack every 2 to 3 hours to keep a steady source of fuel for your body. After your workout, eat a healthy carb and protein snack to replenish your energy stores. Protein is great for rebuilding muscle fibers, include at least 5 portions of a variety of fruit and vegetables every day, base meals on higher fiber starchy foods, also have some dairy or dairy alternatives (such as soya drinks). Note that carbs are our body’s favorite source of fuel, so fix a portion in your diet.

  • Stay Hydrated:

Just like with food, exercising when improperly hydrated can lead to injury. Staying hydrated is essential for preventing injury. Get off to a good start by drinking about 480- 550ml of water about 2 or 3 hours before exercising. But, just as not drinking enough water can be a bad idea, so can drinking too much, as that sloshy feeling in your stomach during a workout can leave you nauseated and distracted. A good general rule is to then drink this amount of water:

  • 250ml about 20 to 30 minutes before working out
  • 250ml every 10 to 20 minutes during your workout
  • 250ml within a half hour of when your workout is done
  • Listen to your Body:

The “no pain, no gain” philosophy can set you up for an injury. If something hurts, stop. Pain is not gain; pain is a sign that you’re either doing something wrong or you’re doing something your body isn’t ready for yet. Pushing through the pain can lead to further injury and prolong your recovery time.  You can get fit without feeling pain. If necessary, consult with a professional or coach to see if there’s an adjustment you need to make in order to avoid pain.

  • Don’t skip rest days:

When you’re actively chasing a fitness goal, it can seem counter-productive to take a day or two away from your workout routine to rest. Rest days are, in fact, exactly the opposite. Rest days give your body a chance to recover between workouts. They allow your body to recuperate and your muscles to rebuild, which contribute to increased strength and growth.

Injuries can happen, no matter how careful you are. If you develop a workout injury, follow the RICE method to keep your injury from getting worse:

  • R: Rest the injury.
  • I: Ice the injury to lessen swelling, bleeding, and inflammation.
  • C: Apply a compression bandage to minimize swelling.
  • E: Elevate the injury, if possible, to reduce swelling.

Until you are fully healed, don’t do the activity that triggered the injury. You can still be active as long as you don’t stress the injury. Staying active may help you heal quicker than if you take to the couch. For example, if you sprain your ankle, exercise your arms instead. If you hurt your shoulder, work out your legs by walking.

Ending with the note, at ويزارد أثليجر we believe in reinforcing the belief, that everybody can become the best version of themselves.

Starting a new exercise journey is a positive step toward overall health and wellness.


  1. Maryland Orthopedic Specialists, Tips for Avoiding Injuries While Exercising https://www.mdorthospecialists.com/blog/9-tips-for-avoiding-injuries-while-exercising
  2. Hedy Marks, Reviewed by Tyler Wheeler, https://www.webmd.com/fitness-exercise/guide/workout-injuries-prevention-and-treatment
  3. https://www.wizardathleisure.com/ Welcome to the world of Wizard Athleisure. We are an ethical active-wear and lifestyle brand with a focus on technology, sustainability and empowering our diverse audience.

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