Exercise regularly and the chances are you\u2019ll have a niggle or two, whether it\u2019s an achy neck, sore knee or an annoying recurrent problem such as shin splints. The good news is a lot of injuries are down to the accumulation of bad habits, which means they\u2019re easy to avoid. Here are some simple ways to lower your risk. <\/p>\n
1. Mix up your workouts<\/p>\n
A spin class may be your favourite at the gym, but it\u2019s important to build in some variety. \u201cMixing cardio, strength and mobility ensures your heart, muscles and joints all get the attention they need,\u201d says Siobhan Reynolds, a physiotherapist at Marylebone Health Group. If you do three to four sessions a week, \u201caim for one strength, one cardio and one flexibility session\u201d. During weight sessions, focus on compound lifts that engage several muscle groups at once, such as squats. <\/p>\n
\u2022 The best way to warm up? Use the Ramp technique<\/a><\/p>\n 2. See a physio \u2014 even if you\u2019re not injured <\/p>\n \u201cPhysiotherapy isn\u2019t just for when you\u2019re injured, it\u2019s also a proactive way to keep your body moving well,\u201d Reynolds says. \u201cRegular check-ups can detect small issues such as stiffness, weakness or muscle imbalances before they develop into pain or an injury. During a routine appointment a physiotherapist will assess your movement, strength, posture and flexibility. This helps identify areas that need attention.\u201d<\/p>\n 3. Strengthen your glutes <\/p>\n Building up your glutes \u2014 aka your bum muscles \u2014 helps prevent injury elsewhere. These comprise the gluteus maximus (making up the bulk of the muscle), the gluteus medius and the gluteus minimus. \u201cBuilding strength in the gluteus maximus is beneficial for everyday tasks that require power,\u201d says Nell Mead, author of How to Be Your Own Physio. The medius \u2014 the upper buttock area \u2014 is important too. \u201cWhen you walk, run or stand on one foot, the gluteus medius prevents your pelvis from dropping and your femur from rotating inwards.\u201d <\/p>\n