Avoiding February Fitness Injuries: A Guide to Safe Exercise Progression
If January is the month many enthusiastically begin new exercise routines, February often marks the time when those routines start to cause pain. “Physiotherapists commonly see an increase in injuries around this time,” says Ash James, a physiotherapist and director of practice at the Chartered Society of Physiotherapy (CSP).1 “There is often the temptation to go too far, too fast, which can lead to injuries such as strains and sprains.”
The Rise in Injuries: It’s Not Always Overuse
While overuse is a common culprit, injuries aren’t always due to pushing the body after a period of inactivity. A review of over 15,000 resistance training-related injuries treated in US hospital emergency departments between 2013 and 2022 revealed that dropped equipment, falls, failed lifts, being struck by weights, and uncontrolled pressing movements as well significantly contribute to injuries.
Key Principles for Injury Prevention
Adam Taylor, professor in anatomy at Lancaster University, emphasizes that “no new fitness routine needs to be a one-way ticket to physiotherapy treatment.” Here’s how to avoid disaster:
Be Careful When Lifting
Shoulders are particularly vulnerable to injury, especially during overhead pressing and lifting with heavy weights or improper technique. A 2023 study found that shoulder joint issues were the most prevalent type of fitness injury, accounting for 19% of all cases.1
Taylor explains, “Our shoulder joints are built for high mobility, not high loads, and they are designed to help the body hang, not to lift heavy weights.” He advises perfecting technique with body weight before gradually adding small amounts of weight.
Assess Your Progression Carefully
Many personal trainers recommend progressing workouts by no more than 10% per week. However, Taylor suggests even that might be too aggressive. “Increasing exercise by 10% week in, week out is really going for it,” he says. “The initial fitness gain is quicker, but you will begin to plateau after a few weeks and would be better off looking at progression in single figures, such as 3-5% per week.”
Research supports a more conservative approach. A study in the British Journal of Sports Medicine found that increasing running distance by more than 5% per week could increase injury risk.1
Taylor stresses the importance of increasing only one element at a time. “In the gym, a big mistake is to hike up the number of reps and the weight or to push further as well as faster on any cardio equipment each week.”
Wear the Right Shoes
Inappropriate footwear can increase the risk of stress fractures. Stephen Kearns, a consultant orthopaedic surgeon, notes that running shoes are designed for forward motion and minimal lateral support. “They are designed for running and should be worn for that activity only,” he says. For activities like hiking or cross-training, a thicker, stiffer-soled shoe with more lateral support is recommended.
Cross-Train to Reduce Injury Risk
Harvard University scientists have shown that a mixture of exercises can increase longevity and provide different physiological benefits.1 Taylor adds that cross-training also reduces injury risk by varying the stress on muscles and joints. “Switching up exercises and routines is important as it means the body is loaded and challenged in different ways,” he says. “With different joints and muscle groups being worked the risk of overuse or repetitive injuries is reduced.”
Don’t forget rest days. Active recovery days, involving gentle exercise like walking, allow the body to repair and rebuild tissues.
Prioritize Nutrition
Ramping up exercise without addressing nutritional deficiencies can lead to problems. Studies have shown that low levels of vitamin D are a risk factor for stress fractures and musculoskeletal injuries. Kearns recommends supplementing with vitamin D, especially during winter months when sunlight exposure is limited.
Magnesium is also crucial for muscle function. The NHS recommends daily intakes of 300mg for men and 270mg for women, found in nuts, wholegrains, fruits, and pulses.1 Adults should also consider a 10mcg vitamin D supplement during autumn and winter.
Proceed with Caution with Social Media Challenges
Fitness challenges circulating on social media, such as doing 100 kettlebell swings a day, can be risky if approached without proper technique. Taylor advises nailing the mechanics of any movement with a personal trainer before attempting it repetitively. Improper kettlebell swing technique can strain the shoulder and increase the risk of injury.