Originally written by Kayden Wu (M. Physio). Updated October 2026.
Quick answer: Most exercise injuries happen when your body takes on more load than it is ready for, often after a sudden jump in training. A previous injury also raises your risk of another one. Building up gradually, warming up properly and doing regular strength training are the best supported ways to lower your risk.
Why do injuries happen?
At the core of most injuries is a simple idea: the stress placed on part of your body is more than it can handle at that moment. That might be a sudden twist, such as rolling your ankle on uneven ground, or a load that builds up over time, such as elbow pain after a lot more tennis than usual.
Poor management of training load is a major risk factor for injury. This applies whatever your level. Someone who is new to exercise and tries a hard class, and an experienced runner who adds too much distance too quickly, are both doing more than their body is ready for.
Why do I keep getting the same injury?
A previous injury is a strong risk factor for another one, sometimes in a different part of the same leg or body. Possible reasons include going back to full training before the injured area has rebuilt its strength, or jumping straight back to the training you did before. A planned return, guided by a physiotherapist, can help lower that risk.
The myth of “dangerous” movements
Some everyday movements are often blamed for injuries. For example, many people are taught never to round their back when lifting, yet research has not shown that bending the back while lifting causes back pain, although the evidence is limited. Read more in is spinal flexion during weight training bad for you?
Rather than avoiding normal movements, build up to them gradually so your body can adapt and get stronger.
How to lower your risk of injury
1. Build up gradually
Increase how often, how long and how hard you train in small steps, and change one thing at a time. Sudden spikes in training raise your risk of injury.
2. Warm up properly
Spend at least 6 minutes warming up, starting gently and building towards the activity you are about to do. Some structured, exercise based warm ups lower injury risk. In amateur football, the FIFA 11+ warm up programme reduced injuries by 39%.
3. Strength train regularly
Strength training is one of the best supported ways to prevent sports injuries. In a 2014 review of 25 trials, strength training cut sports injuries to less than a third, although only 4 of the trials tested it. Stretching showed no benefit in the 3 trials that tested it. Stretching is fine for flexibility, but it is not a substitute for strength work.
4. Rest and recover
Plan easier days and rest days so your body can adapt. Sleep is essential for recovery, and most healthy adults need 7 to 9 hours a night. Poor sleep on its own isn’t proven to cause injuries in adult athletes, but it does affect how you feel and recover.
5. Listen to your body
Your body adapts when it is challenged a little more over time, so effort and some soreness the next day are normal. Stop if you feel pain during exercise or feel unwell. If you have a health condition, or have recently had a heart attack or an operation, get advice before starting a new exercise plan.
6. Get help to train smart
A physiotherapist or qualified trainer can plan a programme that suits you. After an injury, get assessed before returning to full training, because a previous injury raises the risk of another.
Runner? See our guide to common running injuries.
Frequently asked questions
Why do I keep getting injured?
Often because training load is rising faster than your body can adapt. A previous injury is also a strong risk factor for another one, so finish your rehab before going back to full training.
Does stretching prevent injuries?
There is no good evidence that it does. In a 2014 review, stretching showed no benefit for preventing injuries, while strength training cut sports injuries to less than a third. Only a few trials tested each one.
Do warm ups reduce injuries?
Some structured, exercise based warm ups do. In amateur football, the FIFA 11+ programme reduced injuries by 39%.
Can poor sleep cause injuries?
Sleep is important for recovery, and most healthy adults need 7 to 9 hours. But in adult athletes, poor sleep isn’t proven to cause injury on its own.
When should I see a physiotherapist?
If pain lasts more than a few days, keeps coming back or stops you training, or before returning to full training after an injury. Call 999 or go to A&E if you heard a crack when you were injured, or the injured area has changed shape or is numb or tingling. See a doctor the same day if you can’t put any weight on it.
Sources
- IOC consensus 2016, BJSM: load in sport and risk of injury
- Toohey et al. 2017, BJSM: previous injury and later injury
- Thorborg et al. 2017, BJSM: FIFA 11+ warm up and injury
- Lauersen et al. 2014, BJSM: exercise to prevent sports injuries
- NHS: How to warm up before exercising
- Walsh et al. 2021, BJSM: sleep and the athlete
- Sports Medicine: sleep and injury in athletes, systematic review
- Saraceni et al. 2020, JOSPT: lumbar flexion during lifting and back pain
- NHS: Sprains and strains
Need help with this? Our sports injury and running rehab team at Total Health by Hong Kong Sports Clinic can assess you and start treatment in your first session, in Central, Kai Tak or Tin Hau. Message us on WhatsApp to book.
