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12 common sports injuries and how to avoid them

Regular exercise is well-known for its health and well-being advantages. However, making the time and exerting the extra effort to engage in this additional exercise is not always easy. Furthermore, whether you are a fitness enthusiast or are gradually increasing your exercise stamina, exercise injuries and accidents might derail us.

It is critical to recognize an injury as soon as possible, stop, and allow yourself time to rest and recover.

This article discusses some of the most common exercise-related accidents and injuries. We provide clear guidance on injury prevention, recognizing when an injury has occurred, and administering first aid to prevent it from worsening.

Always get medical advice before increasing your activity levels if you have a pre-existing medical condition. Also, make certain that the workout you are recommending is not in any way contraindicated by your illness.

Always warm up before you exercise

Many injuries are caused only by taking shortcuts and failing to warm up. Never begin a strenuous workout without first warming up and extending your muscles. Otherwise, strains, sprains, and “pulled muscles” are fairly prevalent.

If you haven’t exercised in a while, be realistic and gradually increase the extent of your activity.

It may be prudent to purchase a heart monitoring device. You’ll be able to make sure you’re not overworking yourself. If you become ill while exercising, slow down or stop and give yourself time to recuperate.


Avoid long runs or exercising in new shoes. Wear them around the house to ensure your feet are comfortable and familiar with the shoes. Also, be certain that the socks you choose are both comfortable and well-fitting. If there is a chance of rain or if the roads are wet, make sure your running shoes have enough traction.

If you’re walking to an exercise class in your trainers, make sure they’re not wet and slick when you arrive.


If you have a blister and your skin is still intact, resist the urge to pop it. Cover with a suitable blister plaster and make sure your socks don’t have any wrinkles that are contributing to the rubbing.

Cover the blister with a clean, dry, non-adhesive dressing that reaches well beyond the blister’s edges if it is damaged or prone to breaking. Alternatively, a blister plaster might be used.

To avoid blisters, ensure you are wearing shoes that are comfortable and worn in. If you need any plasters or help during the race, stop at one of the many first aid points – they should have plasters available.


Cramps are a common problem for runners caused by lactic acid buildup in the muscles, but they may be avoided by maintaining adequate levels of salt and fluids and staying hydrated. Sports drinks can assist, and if you are prone to cramping, include salt in your regular diet a few days before long runs. Warming up properly is also critical if you suffer from cramps on a regular basis.

If you have diabetes, keep an eye out for excessive perspiration, disorientation, drowsiness, or faintness, as these can all be symptoms of hypoglycemia. Diabetics must consume something sweet at regular intervals to keep their blood sugar levels stable.

Exhaustion due to heat

If you’re running or exercising on a hot day and you start feeling ill, have a headache or cramps, or feel dizzy and sweating, you may be suffering from heat exhaustion. Heat exhaustion is dangerous, so get medical attention as soon as possible. If you are training, lie down in a shady area with your legs lifted, consume a sports drink on a frequent basis, and ideally contact someone to come with you and receive medical advice.

If you’re out for a long run and get symptoms of heat exhaustion, listen to your body and take a break.