Injuries can feel like they come out of nowhere sometimes, but this is rarely the case, according to Dr Shady Hassan MD, an interventional pain and sports medicine physician and the founder of NefraHealth.
He says that often his patients are injured because of repetitive habits that prime their bodies to fail, rather than a single accident.
Our approach to exercise might also be making us more likely to end up with chronic problems or weakness. On top of that, our behaviors outside of the gym might be increasing our injury risk, too.
Here, Hassan highlights the six chief drivers of injury that he sees and explains the changes you can implement to avoid long-term issues.
1. Going from zero to full speed on the weekend
“There’s a particular type of patient I see a lot,” says Hassan, describing a midlifer returning to exercise once their kids are a little older or someone who has a new hobby.
“Mentally, they still feel 25. Physically, they're not,” says Hassan. “It's in that gap where injuries happen.”
He tells Fit&Well that physical damage often happens when someone in a full-time desk job is sedentary on weekdays and then tries to run a half-marathon or crush a HIIT class on the Saturday.
Being a so-called weekend warrior is better than getting no exercise at all, but you need to be careful.
“Your tendons and spinal discs need gradual adaptation,” explains Hassan. “Sudden spikes in volume are how overuse injuries sneak up before you even feel tired.”
He explains that if in doubt, you should always apply the principle of progressive overload.
“Never increase your weekly volume, weight, or intensity by more than 10% from the previous week,” he says.
“Build a base first. Train for the sport, not just in it, that means mobility work and strength training off the court, not just showing up on the weekend and hoping for the best.”
2. Ignoring your body's check engine light
If you work out with “no pain, no gain” emblazoned on your chest, you might want to sit down for this one.
“In fitness, we’re taught to push through. But there’s a clinical difference between the burn of a hard set and the sharpness of nerve or structural pain,” says Hassan.
“Ignoring a twinge in your lower back or a catch in your shoulder is like driving with the check engine light on; eventually, the system shuts down.”
Hassan says that one of the worst parts of his job is seeing patients who waited too long with pain before getting professional help.
“It’s not because they were careless, but usually because they were hopeful. They figured it would get better on its own,” he says.
“But sometimes, waiting turns a simple problem into a complicated one. A tear that could have been managed with physical therapy now needs intervention.
“Early assessment doesn't mean aggressive treatment. Often it means the opposite: catching something while the simple options still work.”
Hassan suggests looking out for these two injury warning signs:
- If a movement causes sharp, radiating, or one-sided pain, stop.
- If something's been bothering you for more than two weeks and isn’t improving, get it looked at.
3. Lifting with improper form
While some of the advice in this list may come as a surprise, this one is more obvious but one of the most important.
“Strength is impressive, but knowing your limits is what keeps you out of my office,” says Hassan.
“A 50lb deadlift with perfect spinal alignment is infinitely more functional than a 200lb lift with a rounded back.”
To reduce your risk of injury, make sure that you’ve mastered the correct form for an exercise before you start piling on the weight.
“Progress gradually, respect where your body is today, and save the personal records for when your form can actually support the load,” adds Hassan.
4. Neglecting your core and your hips
When Hassan talks about your core, he doesn’t mean “beach muscles”.
“I'm talking about your abdominals, your obliques and your back muscles working together to stabilize your spine,” he says.
“A weak core means your spine is absorbing forces it was never meant to handle alone and that's a recipe for disc issues, muscle strains and chronic pain.”
And you need to exercise your hips for the same reason.
“Your hip mobility, stabilization and range of motion are a big part of why your back screams at you. Take care of both and your spine will be a lot quieter,” he says.
5. Not paying attention to your posture between workouts
“What you do between workouts matters as much as the workout itself,” says Hassan.
As many people work long hours at desks, they may find their bodies are more injury prone as a result.
“Spending eight hours a day hunched over a laptop rounds your mid-back and deactivates your glutes,” explains Hassan. “When you then try to overhead press or squat, your spine is out of alignment and your lower back takes the brunt.”
He suggests doing a posture reset every 30 minutes. “Stand up, pull your shoulders back and tuck your chin,” he says. “It takes 10 seconds, and it keeps your spine from paying for your desk job.”
6. Static stretching before explosive movement
“A lot of people still do long static holds before a workout,” says Hassan.
“From a sports medicine perspective, this can temporarily reduce the muscle's ability to absorb shock, which actually increases your risk of strains.”
He suggests switching to dynamic warm-up stretches, such as leg swings, lunges, arm rotations and cat-cow.
You can save the static stretches for after your workout to help loosen up and aid with muscle recovery.
