Four Workout Mistakes That Lead To Injury

Exercise is good for your health and has countless other benefits, but if you’re guilty of these four bad habits, you may be risking an injury.

Pushing through pain

The popular mantra “no pain, no gain” is misleading. Many people believe that pain during exercise is normal so they push through it thinking they’ll reach their goals. This approach, however, may set you back.

Pain during exercise is a warning sign that something could be wrong and shouldn’t be ignored. A certain amount of discomfort with exercise is important to feel challenged. A slight burn in the muscle is an indicator that you are stressing the muscle but should go away upon completion of the exercise. If your pain persists or worsens over time, interferes with other everyday functions outside of exercise like sleeping or walking or if it repeatedly requires pain medication, stop exercise and have the pain treated by a medical professional.

Doing the same workout

Everyone has their favorite workouts, but not changing your workout can eventually derail your goals. To avoid overuse injuries from stressing the same muscles and joints, switch up your workouts every four to six weeks. You can adapt your favorite workout by changing the order and types of exercises or the amount of weight and number of repetitions. Likewise, you can avoid a plateau by mixing up your cross-training and cardio approach with high intensity interval training (HIIT).

Working out too much

It’s scientifically proven that exercise can become behaviorally addictive. Others are just dependent on daily exercise-induced endorphins. Long, prolonged workouts that occur daily can cause wear and tear on the body leading to injury.

Rest days provide recovery, which allows your body to work harder and more efficiently during your next workout.

Bad form

Performing exercises incorrectly will ensure you don’t get the results you want and will inevitably cause injury. When starting an exercise program, consult a professional like a personal trainer who can demonstrate proper form and get you started on the right foot. If you’ve already developed habitually bad form, it’s not too late to correct it with the help of a professional.

Read more at philly.com                                                                                                                                  20th July 2015
If you are unsure how to perform proper exercise or what to include in your own workout to suit your needs, consult with one of our Physiotherapists who can assist you with a personalised exercise program.

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Julie Dimevski
Julie Dimevski
08:04 26 Jun 24
Kieran and the team have provided great customer service during my daughters recovery. They show care, and are supportive. He has been open and transparent, and positive. Thanks Kieran and team.
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G G
G G
16:52 05 Mar 24
I came to Jubilee Sports Physio for help on how to exersise and get fit without injuring myself constantly.During my initial consultation Michael said, I was standing wrong, sitting wrong and exersises I did were not suitable for my body.After four sessions, 15 minutes of daily exercises in between and I can go on hikes, lift weights and feel many years younger.I now have the life I want and very grateful to Jubilee Sports Physio, for their professionalism from booking, greeting and being able to do all I want physically.I highly recommend Jubilee Sports
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08:56 18 Dec 23
I would like to express my sincere appreciation for the exceptional care provided by Michael and James for attending to my son, both before and after his shoulder reconstruction. Michael and James' combination of kindness and professionalism played an important role in helping my son navigate through what was his first significant life challenge.They both demonstrated an unwavering commitment to my son's well-being, providing not only expert physiotherapy but also a level of compassionate support that went above and beyond.Thank you Jubilee team for your outstanding commitment to patient care. It's reassuring to know that professionals like Michael and James are dedicated to not just addressing physical challenges but also fostering a supportive and empathetic environment for individuals facing health setbacks. The receptions ladies were kind and helpful too.
Judith Gifford
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06:00 18 Dec 23
Over a period of 4 years my husband and I have had the expertise and professionalism of Michael Gabriel and staff at Jubilee Sports Physiotherapy Each of our ageing conditions required commitment to exercises to improve. When the conditions were clearly explained we gained confidence and understanding of realistic outcomes. We feel very fortunate for all of our treatments..and highly recommend Michael and staff.
Georgia Manos
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12:08 13 Dec 23
The whole Jubilee team is fantastic. They are professional, knowledgeable and have always gotten me back playing football as quick as possible!
Jordan Figon
Jordan Figon
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The team at Jubilee have been looking after me for over 15 years. Specially Michael with the help of Kieran. They have rehabbed me through 4 major surgeries as well as long standing injuries. It is because of these guys, I am able to still be involved in the game I love, stretching my career out as long as possible. In addition, my whole family is part of the Jubilee family
David Washington
David Washington
05:02 13 Dec 23
I have relied on Michael Gabriel for my physiotherapy needs for a number of years now. His professional work has allowed me to continue to chase the love I have for outdoors recreation.
Luke Payne
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22:05 12 Dec 23
Michael and his team are the best. So professional and knowledgeable and have kept me moving for years.
Diane sutton
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21:58 12 Dec 23
I have been a patient of Jubilee Sports Physio for many years, being treated for various injuries & chronic conditions. Michael’s diagnostic skills are excellent. I can highly recommend this practice for their care, proficiency & friendliness.
Nicole Simpson
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10:53 12 Dec 23
Micheal has helped over the years to heal and help with my injuries.. The entire team gives a five star help. I can’t praise them enough…Thank you so much
Judy Andrews
Judy Andrews
10:26 12 Dec 23
Michael has treated me on a number of occasions. He is very professional and very easy to talk to. He obviously knows his stuff and never fails to set you on the right path with his treatments
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09:28 12 Dec 23
"I have been going to Jubilee Physiotherapy for many years.Very professional from the receptionists to the principal Physioswith lots of experience and straight to the point thatsave time and money"
Corinne Favaloro
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04:09 02 Nov 23
I have been attending Jubilee physio, on and off, for many years.In fact three generations of my family are presently receiving treatment there. I have had several of the physiotherapist at Jubilee work on different problems and have found them all to be professional, knowledgeable and very caring in their treatment.
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Nicole Di noia
22:19 01 Nov 23
Thorough, professional and passionate team of physiotherapists.
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02:04 04 Jul 23
The the treatment I received for injury was first class. Caring, knowledgeable and highly professional. The electronic home exercising provided to me showed me the required exercises so I was not let to a piece of papers directing me. Loved the app. This physio is the best I have used. Highly recommended.
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01:29 01 Jul 23
I have attended Jubilee Physiotherapy for many years and have always had a positive experience. The staff are professional and knowledgeable. I always feel comfortable and safe in their care.My therapist, Samuel Leslie, knew exactly how to treat my new neck issue. As a result, I have made a very good recovery.
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Angelina Mastoris
23:09 01 Mar 23
The guys at Jubilee are amazing! Been going for a couple years and each time I’ve had a great experience. Massive shout out and thanks to our team Physio Sam for helping me with my rehab and recovery. He’s helped improve my overall game and has made me stronger than before. He’s a legend. Would highly recommend, overall fantastic experience!
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