Exercise remains one of the most beneficial activities for overall health, yet not all forms of movement are equally gentle on the body. Certain demographic groups face heightened vulnerability to exercise-related injuries, making awareness and proper technique crucial for long-term wellbeing.
Who Faces the Greatest Exercise Injury Risks?
Older adults naturally experience reduced tissue elasticity and slower recovery times, placing them at increased risk during physical activity. Similarly, gym newcomers or those returning after extended breaks often encounter problems when their enthusiasm exceeds their body's current capabilities. People with pre-existing joint or tendon issues, including arthritis or previous sprains, must exercise particular caution as even minor increases in training load can trigger painful flare-ups.
Recognising Warning Signs
Physiotherapist and Strength Coach Kim Johnson, an ambassador for women's running footwear brand QLVR, frequently observes common mistakes in training environments. "If you experience pain during or after exercise, notice swelling, pinching sensations, catching movements, or disproportionate fatigue, these typically indicate you need to adjust your technique, load, or exercise selection," Johnson explained.
While excessive training presents dangers, complete inactivity carries its own risks. "Avoiding movement entirely weakens bones, muscles, and tendons," Johnson continued. "Over time, this reduction in activity diminishes joint resilience and actually increases injury susceptibility."
Building Sustainable Movement Habits
Philip Jones, a personal trainer and strength coach who co-founded Move Well Gym with Johnson, advocates for gradual integration of physical activity. "Incorporate movement into your daily routine in manageable ways," Jones advised. "Simple walking, gentle strength work, and low-impact activities that awaken the body without overwhelming it create sustainable foundations. Once these feel comfortable, you can gradually introduce more variety, focusing on resistance exercises that build strength and movements that take your body through different directions to improve mobility."
Nine Common Exercise Pitfalls and Solutions
1. Free Weight Resistance Training Without Instruction
While weight training offers remarkable benefits, poor execution and technique inevitably cause setbacks rather than progress. "Popular exercises like squats, deadlifts, and presses prove extremely effective when performed correctly," Jones noted. "However, I've frequently witnessed these movements executed without proper technique knowledge, placing excessive stress on joints rather than strengthening muscles."
Solution: "Seek instruction from qualified coaches," Johnson insisted. "Begin with lighter loads, focusing on mastering movement patterns before gradually increasing weight."
2. Tennis When Shoulders Aren't Prepared
Returning to tennis before adequate recovery often triggers flare-ups. "Tennis involves frequent overhead movements and rapid directional changes," Johnson explained. "If rotator cuff and shoulder blade muscles lack sufficient strength or coordination, the shoulder becomes easily irritated."
Solution: "Strengthen all supporting muscles around the shoulder, not just those used for hitting," Jones recommended. "Gradually build range of motion so the joint moves comfortably through swings and swerves. Reduce power, frequency, or intensity until the shoulder feels stable—rushing back guarantees setbacks."
3. Golf With Lumbar Spine or Disc Issues
Golf swings can exacerbate existing back problems if attempted prematurely. "Golf requires fast, repeated rotation," Johnson cautioned. "When lower backs or discs remain sensitive, the swing motion frequently aggravates symptoms."
Solution: "Develop core strength and improve hip and thoracic mobility," Jones suggested. "Take breaks until your back feels more robust before returning to play."
4. Running Without Proper Foundation Building
Running—whether outdoors or on treadmills—places significant strain on joints, particularly when attempting long distances too soon. "Beginning running without first establishing walking capacity or basic strength overloads joints," Jones observed. "Running in old or unsuitable trainers adds extra pressure to ankles, knees, and hips."
Solution: "Walk first, then progress to walk-run intervals," Johnson advised. "Programmes like Couch to 5k provide excellent structure. Ensure proper footwear—for women, QLVR running slippers offer unique shaping for female feet with cushioning that reduces unnecessary joint pressure."
Nicolle Dean, QLVR Co-Founder, emphasised footwear's importance: "Supportive, cushioned footwear makes moving well easier, enabling safe strength building and long-term activity maintenance."
5. Rowing Machines With Poor Form
While rowing machines offer excellent full-body workouts, improper technique creates problems. "Many people round their spines, overreach, or pull with their lower backs instead of their legs," Johnson noted. "This generates unnecessary lumbar region and shoulder strain."
Solution: "Drive with legs, hinge from hips, maintain long spine positioning, and finish strokes with arms," Jones explained. "Slow your pace until technique becomes solid."
6. Heavy Gardening or DIY Without Preparation
Gardening and DIY tasks, while not traditionally considered exercise, can cause injury when approached carelessly. "Lifting compost bags, dragging pots, or twisting awkwardly places sudden, heavy loads on unconditioned tissues," Jones warned.
Solution: "Break tasks into smaller steps," Johnson suggested. "Hinge from hips rather than rounding your back, and gradually build strength to improve tolerance."
7. Long Downhill Hikes With Sensitive Knees or Hips
While walking provides excellent exercise, steep descents present particular challenges. "Descending increases force travelling through knees while placing extra demand on hips and ankles," Johnson said. "When supporting muscles lack strength and coordination, joints absorb excessive strain, leading to discomfort or injury over time."
Solution: "Utilise equipment like walking poles to lighten loads," Jones recommended. "Choose flatter or shorter routes initially, building capability gradually."
8. High-Impact Classes When Deconditioned
Exercise classes offer supportive environments for fitness re-entry, but advanced options prove problematic for novices. "High-impact classes featuring jump lunges, tuck jumps, or fast step routines significantly stress tendons and joints when strength and control remain underdeveloped," Jones explained.
Solution: "Begin with low-impact variations," Johnson advised. "Build strength and coordination before adding height or speed. When attempting classes, avoid painful movements and protect joints with supportive, shock-absorbing footwear."
9. Wide-Stance Movements Like Sumo Squats With Unsuitable Hip Anatomy
Bodies vary significantly in hip structure and capability. "Some hips handle wide stances comfortably," Johnson noted. "Others experience pinching or instability due to labral issues or impingement."
Solution: "Narrow your stance, adjust depth, and strengthen hip stabilisers before progressing to more advanced variations," Jones concluded.
