Avoiding Injuries and Listening to Your Body

With no coach or parent watching, it is up to you to notice when something is wrong. Most exercise injuries come from doing too much too soon, skipping the warm-up or training through pain. This lesson covers prevention, what to do if you get hurt or ill, and when exercise itself becomes a worry.

Prevention habits

• The NHS names not warming up, tired muscles and playing sport as common causes of sprains and strains.
• Warm up for 5 to 10 minutes first, and move weights with control rather than swinging them (Mayo Clinic).
• Increase your activity by no more than about 10% a week and schedule rest days (Mayo Clinic).
• Avoid exercising the same muscles two days in a row (Mayo Clinic).
• Wear shoes designed for your activity (Mayo Clinic).

Pain and warning signs

• If a strength exercise causes pain, stop; try a lighter weight or try again in a few days (Mayo Clinic).
• Mayo Clinic says to take a break if you feel pain, shortness of breath, dizziness or nausea, and to give your body time to rest and recover.
• Normal effort feels like hard breathing and tired muscles; sharp pain, pain in a joint or pain that changes how you move is a reason to stop.
• If a symptom worries you or does not go away, get medical advice: the university health centre, a GP, or in the UK NHS 111.

If you sprain or strain something

• For the first 2 to 3 days, the NHS recommends PRICE: protection, rest, ice, compression and elevation.
• Apply an ice pack, or frozen peas wrapped in a tea towel, for up to 20 minutes every 2 to 3 hours (NHS).
• Avoid heat, such as hot baths and heat packs, and massage for the first couple of days (NHS).
• Most people feel better after about 2 weeks, but the NHS advises avoiding strenuous exercise such as running for up to 8 weeks.
• Get urgent help if you heard a crack, the area has changed shape, it is numb or tingling, or the skin is blue, grey or cold (NHS): call 998 in the UAE or 999 in the UK, and do not drive yourself.

Exercising when you are ill

• Mayo Clinic's 'above the neck' guide: with only a runny nose, blocked nose, sneezing or a minor sore throat, light exercise is usually fine.
• Skip exercise if you have chest congestion, a deep cough or an upset stomach (Mayo Clinic).
• Do not exercise with a fever, fatigue or widespread muscle aches (Mayo Clinic).
• Return gradually as you feel better; Mayo Clinic says a few days off will not hurt your fitness.

When exercise stops being healthy

• The NHS lists exercising too much among possible signs of an eating disorder, alongside worrying a lot about weight and body shape and very strict routines around food.
• Other signs to take seriously: training through injury, feeling panicky or guilty when you miss a session, or skipping lectures and friends to exercise.
• Exercise should support your life and leave you feeling better, not anxious; rest days are part of training.
• If you are worried, the NHS advises seeing a GP as soon as you can, and bringing someone with you can help. Your university wellbeing service can help too.
• In the UK, the NHS lists the eating disorder charity Beat's confidential helpline on 0808 801 0677. See the Mental Health module for support in the UAE and elsewhere.