We can probably speak for everyone when we say no one joins a walking challenge or hits the gym hoping to pull a hammy or wake up with a stiff neck. However, exercise-related injuries happen all the time, and most of them are completely preventable with the right training habits.

Unless you’re faking an injury to get out of something you don’t want to do (in which case, we completely understand), let’s take a look at some of the most common injuries that occur from exercise, and the best ways to avoid them in the future so you can keep striding with confidence.

Most Common Workout Injuries

People who have worked out for a long time can tell you, injuries often crop up when you least expect it, but many of them are predictable, especially if you don’t take proper precautions. Here are some of the most frequent offenders that many will likely have some experience with:

• Shin splints: Caused by overuse, poor footwear, or running on hard surfaces
• Runner’s knee: Caused by muscle imbalances or poor running form
• Sprains: Caused by poor warm-up, overstretching, or incorrect form
• Lower back pain: Caused by lifting with poor posture
• Plantar fasciitis: Caused by tight calves, worn-out shoes, or sudden increases in activity

As you can see, the cause of many of these ailments usually involves some combination of skipping warm-ups or cooldowns, wearing improper shoes, overtraining, neglecting recovery, or using poor workout form. 

This is good news for us, as it means we can prevent those things with the right attention! (Besides my bad hip, which randomly started hurting one day and my doctor said I just have to live with it forever… Oh, well!)

With all that said, here’s how to keep your body in peak, injury-proof condition.

1. Actually Warm Up

Diving straight into a workout with cold muscles is like jumping out of a helicopter with no parachute. Unless you’re Tom Cruise, I wouldn’t recommend it. A proper warm-up primes your muscles, lubricates your joints, and wakes up your nervous system so it’s ready to go for any workout you try.

Just five to seven minutes of low-impact movement, like marching in place, hip openers, bodyweight squats, or arm circles, is all it takes to prep your body for more intense movement. Right off the bat, you’ll be able to prevent many muscle strains, joint tweaks, and other common injuries.

2. Wear the Right Shoes

Worn-out shoes, or ones with improper support (or sandals, hypothetically) could make you very vulnerable to exercise injuries, especially for walkers and runners. When your shoes aren’t at their peak anymore, your stride suffers, and your joints are left hurting because of it.

If your current sneakers are flattening out, try a fresh pair of high-cushion support shoes like the Hoka Bondi 9, designed to protect your feet with every step. You can also boost your comfort with supportive insoles like the Superfeet All‑Purpose Cushion, especially if you’re logging thousands of steps per day.

3. Stretch After Your Workout

While warm-ups should involve dynamic movement, your post-workout cooldown is the time for stretching, when your muscles are warm and ready to lengthen. Skipping this part after exercising can often lead to tightness that pulls on your joints and causes strain.

Focus on your hamstrings, calves, hip, glutes, and lower back. These muscle groups bear the brunt of your movement, especially during walking, running, or lifting. Hold each stretch gently for 20–30 seconds and don’t rush it, this is where injury prevention really pays off.

4. Continue to Build Overall Strength

If you’re doing cardio-heavy workouts but skipping strength training, you might be setting yourself up for injury (i.e., don’t skip leg day). Strong muscles stabilize your joints and absorb impact, especially your core, glutes, hamstrings, and quads.

Adding bodyweight exercises like glute bridges, planks, and lunges twice a week can drastically reduce your risk of injury. Tools like the SHAPES Bundle are perfect for at-home strength work with resistance bands and sliders to build muscle without needing a gym.

5. Mix It Up Your Workouts to Avoid Overuse

Repetition is great for habits, but not so great for your joints. Doing the same kind of movement every day can overwork certain muscle groups while neglecting others. (I repeat, don’t skip leg day!)

To reduce these kinds of injuries like shin splints or runner’s knee, add variety to your week with cross-training. You can also alternate walking or running days with strength workouts, yoga, swimming, or cycling. Aside from the injury prevention, this also just helps keep exercise fun and interesting, so you’ll be motivated to stick with it long-term. Getting injured, on the other hand, not great for motivation…

6. Please Remember to Stay Hydrated!

Muscles need water to function properly. Dehydration increases the risk of cramps, fatigue, and dizziness – none of which are helpful mid-workout. If you want to prevent injuries, there’s no easier way then sipping water throughout your workout, and consider something more replenishing for longer sessions. Trust us, dehydration 

The LIDO Hydrating Electrolytes Variety Pack is a great way to stay energized, especially if you’re sweating a lot or pushing past your usual pace. And don’t forget to eat either, since working out on empty can lead to muscle fatigue too. I didn’t think I’d have to remind you to eat, but here we are. Please eat and drink water! When did I start sounding like my parents?

7. Respect the Importance of Form

Good form isn’t just about looking cool at the gym. It’s the #1 way to prevent injuries during exercise, especially in strength training or high-impact workouts. Sloppy posture, rushed reps, and overextending can put unnecessary strain on your joints and tissue.

Start slow, keep your back upright and straight, and use mirrors or video to check your technique. If something doesn’t feel right, it probably isn’t. And if you hear something crack, you know you’ve made a mistake!

8. Prioritize Recovery

Recovery is more important than many of us give it credit for. Your muscles need to repair, your energy needs to replenish, and your progress needs time to solidify. This doesn’t happen during the workout, it all happens afterward. If you never stop to recover, you’re asking for burnout and potential injury.

Schedule at least one to two rest days a week, aim for seven to nine hours of sleep each night, and consider gentle recovery practices like stretching, foam rolling, or cold therapy. A post-workout cold plunge using the Ice Barrel 400 could be a good option to help reduce inflammation, soothe sore muscles, and get you back in action faster. Plus, we could all use a soak sometimes.

9. Increase Your Intensity Slowly

Everyone thinks they can run a marathon right away, but one of the most preventable causes of injury is simply doing too much, too fast. Your muscles and joints need time to adapt to higher stress and impact levels. This way, you don’t end up putting added stress on your body that’s still working up to a higher level.

A good rule of thumb: don’t increase your activity (either distance, time, or intensity) by more than 10% per week. It might sound cliche, but it’s a cliche for a reason: slow and steady really does win the race.

10. Know When to Take a Break

There’s a difference between soreness and pain, and knowing the difference can save you from a much longer recovery. Soreness is dull, and goes away with movement. Pain is sharp, sudden, or lingers after you stop. Stay away from pain!

If something doesn’t feel right, don’t push through it. Skip the workout, do some gentle stretching, or take a full rest day. Supporting your body this way is productive, not a setback. Products like the ARMRA’s Performance Revival Jar can help with muscle recovery while providing clean energy to get you ready for your next session when your body is truly healed and supported.

Take Care of Yourself When You Exercise

Staying active is one of the best things you can do for your health, but staying injury-free is what helps you stay consistent. With smart habits, you can keep progressing without ever getting that one injury that deters your whole career.

I could’ve gone to Nationals! Why couldn’t I have just warmed-up? To think what could’ve been…

Protect your body, focus on recovery, and save yourself the lifelong regret of almost going to Nationals.

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