Physical Activity: Safety and Injury Prevention

Regular physical activity is vital for your health, but if you’re not careful it may lead to injuries. The good news is that injuries are preventable. For example, shin splints are less likely to occur if you run or walk on softer surfaces and allow sufficient recovery time between activities. Similarly, wearing protective equipment can reduce the risk of grazes and fractures.

Injury Prevention Guidelines

It takes time to increase your overall fitness level. Exercising too hard or fast is a common cause of injuries as well as exercise dropout. Injuries are more likely if you ignore your body's signals of fatigue, discomfort and pain.

Trying to work through pain may cause more damage to soft muscle tissue and delay healing. Injuries or areas with inflammation may need RICE : R-rest, I-ice, C-compression and E-elevation.

To minimize your risk of injury:

• Get a medical check-up before starting a fitness program.
• Warm up thoroughly by going through the motions of your activity slowly and performing gentle stretches. Always cool down after your activity.   Slow your pace to bring your heart rate back to resting levels and perform more stretches.
• Cross-train with other activities and exercises to reduce the risk of overuse.
• If a joint is prone to injury, consider strapping or taping it prior to exercising.
• Drink water before, during and after an activity. Dehydration can result in fatigue, which causes a significant drop in output and performance.
• If you seem to be suffering from more colds and infections than usual, you could be exercising too much – reduce your activity schedule.
• If you have an injury, consult your doctor or health practitioner to seek alternative activity strategies and help promote a faster recovery.

Proper Form

Injuries can be caused by improper form or technique.

• Avoid bouncing when you stretch to reduce the risk of muscle tears.
• Protect your back – make sure your thighs take the load when you’re lifting.
• Consult with your instructor, coach, sporting association, chiropractor or physiotherapist for instruction on correct technique and movement pattern.
• Make sure you’re using the right grip if you’re using hand-held equipment.
• Practice the correct techniques and skills for your activity.

Equipment

Many activities rely on equipment, such as running shoes, bicycles or racquets and protective gear like helmets, mouth guards or shin pads. Proper fitting equipment can significantly reduce the risk of injury by absorbing the impact of falls or collisions.  

• Wear any protective equipment required for your activity.
• Make sure your equipment is the appropriate size for your body.
• Wear appropriate footwear for your activity, and replace your shoes before they wear out. Average shoe life is approximately 700-800km worth of wear.
• Maintain your equipment, do regular safety checks and replace anything that’s worn out.
• Make sure bicycle tires are properly inflated, and that the height of the seat allows your legs to almost fully extend while pedaling.
• If you are unsure how to maintain or check your equipment, consult with your instructor, coach, sporting association or sporting goods store.

Hot Weather

Being active in hot weather puts additional strain on your body. To protect yourself and overcome the environmental challenges:

• Drink plenty of water before, during and after activity.
• Wear minimum 15+SPF sunscreen, sun protective clothing, a hat and sunglasses.
• Be active during cooler parts of the day – preferably before dawn and after sunset.
• Reduce your exercise intensity and effort.

Cold Weather

Being active in cold weather puts extra strain on your body. Cold muscles are more susceptible to injuries.  

• Complete a proper warm up and cool down.
• Wear appropriate clothing – hats, gloves and multi-layers of clothing.
• Keep up your water intake. Cold weather causes fluid loss too.

Being Active at Night

If you feel uneasy about exercising when it’s dark:

• Exercise with a friend.
• Let others know your route or destination.
• Stick to populated, well-lit areas.
• Wear brightly coloured, reflective clothing so you're visible to others.
• Walk in the direction of oncoming traffic so you can see what's coming.
• Take a flashlight with you.
• Cycle with lights on the front and back of your bike.

Links:

Canada's Physical Activity Guide to Healthy Active Living (PDF)