How to Reduce & Avoid Injuries

Getting injured is not fun, and it's something we don't really think about until we are experiencing one. So let this be your sign to take on some of our top tips to avoid getting injured!

Proper Warm Up & Cool Down

Prior to beginning a workout it is very important to increase your heart rate and body temperature to ensure your muscles are limber and warm. Going straight into a tough workout, especially in colder climates can be tough on your muscles and increase your risk of injuries. Therefore when you are following your MWU Programs, most of our sessions begin with a few minutes of Mobility stretches and/or Warm Up Sets to ensure you are ready to conquer your main workout. If you are feeling more of an extensive warm up - feel free to add an additional warm up or cool down from your workout library! Simply just hit the + next to your day and search through each Coaches workouts to find what exercise you want to do.

If you are about to complete a long run, we highly recommend following Coach Annabelle's On-Demand Running Warm Up or Coach Lisa's Mobility Warm Up for Runners. 

Cooling down post-workout is also extremely important after a tough session, so that your body can effectively return to its resting state. After a running or sprinting session, its a great idea to follow Coach Lisa's On-Demand Mobility Cool Down Post Run to help reduce muscle soreness and injury risk. 

Prioritise Stretching

Stretching is a great way to ensure that built up tightness and soreness in your muscles doesn't progress into an injury. Depending on the type of exercise you do will impact which muscles are used the most and which ones are most important for you to focus on stretching. As a general rule of thumb, its recommended to stretch all major muscle groups at least 2-3 times per week then stretch focus muscles before and after your workouts. Before a workout, Dynamic Stretching (active movement within a comfortable range of motion) is the best option - some great options include Leg Swings, Cat Cows, Walking Lunges, Squats or Bird Dogs. After a workout, its best to opt for Static Stretches (holding a stretch for a prolonged period) a great option is Coach Ana's On-Demand Full Body Restorative Stretch Class. 

Don't neglect Strength Training

A lot of sport injuries arise from a lack of strength in key muscle groups required for your chosen sport. It is extremely important to understand the muscles used for your sport and progressively strengthen these muscle groups to ensure you can not only avoid injury but perform at your best.

With running, the key muscle groups that are required are your Calf Muscles, Hip Flexors, Quadriceps, Hamstrings and Glutes so it is important in your training to focus on strengthening these muscle groups (or focus on which ones are your weakest) to ensure you don't suffer from a common injury like Shin Splints, Runner's Knee, or Achilles tendinitis. Coach Annabelle's Hybrid Program is designed for improving your running abilities, so the strength workouts within this program focus on strengthening these core muscle groups required for running to help you perform. 

And don't forget to strengthen the little muscles...

Accessory work is crucial throughout training as it targets the smaller, often overlooked muscle groups that support primary movements, enhancing overall stability and strength. By focusing on these muscles, accessory exercises help correct imbalances and weaknesses that can lead to injury. They also promote better movement mechanics and joint health, ensuring that the body can handle the stress of more intense, compound lifts. Incorporating accessory work into a training routine allows for a more well-rounded development of the musculoskeletal system, reducing the risk of overuse injuries and improving performance longevity.

Prioritise Proper Form and Technique

Using the correct form and technique isn’t just about looking good while working out—it’s the foundation of effective and safe training. Proper alignment ensures that the stress on your muscles, joints, and connective tissues is distributed appropriately, reducing the risk of common workout injuries like muscle strains, ligament tears, and joint overuse.

Mastering proper form should always come before adding intensity or volume to your training. Start with lighter weights or bodyweight movements to get a feel for the exercise and build muscle memory. This is especially important if you’re learning a new movement pattern or recovering from an injury. Once solid form is established, you can gradually progress to heavier weights or more advanced techniques.

If you’re unsure whether your technique is correct, don’t guess—seek guidance. Watch our On-Demand Form Videos with Coach Annabelle to get clear, step-by-step instructions on executing exercises safely and effectively.

It’s also critical to focus on quality over quantity. Rushing through exercises or prioritising heavier weights at the expense of proper technique can lead to serious injury. Think of each rep as an opportunity to perfect your form. One well-executed squat, push-up, or deadlift will benefit your body far more than a set performed causally with no intent. 

For example, during squats:

• Keep your knees tracking over your toes to prevent strain on the joints.
• Maintain a lifted chest and engage your core to avoid rounding your back, which can lead to lower back injuries.
• Distribute your weight evenly through your heels rather than your toes to activate the correct muscle groups and keep your knees stable.

Ignoring these cues or using improper alignment can result in knee pain, lower back strain, or even long-term damage to your joints.

Proper form is your ticket to safer, more effective workouts. Investing time to learn and execute exercises correctly will not only prevent injuries but also help you maximise your strength, endurance, and overall performance.

Slow Progression

One of the most common ways sport injuries occur are because people progress too quickly and their body isn't used to the sudden increased strain. Therefore if you are starting a new sport or coming back after some time off it is so important to slowly increase your training load. Start small in the first few weeks, and start to slowly progressively overload each week to see incremental improvements. 

Don't Skip on Rest and Recovery Days 

Rest and recovery is so important to ensure you don't overwork your body and suffer from a more serious injury like a stress fracture, tendinitis, or muscle tears. Therefore be sure to incorporate at least 1-2 rest days (this is the bare minimum!) each week, and incorporate slower/easier movement days to ensure you can perform on the days you have a hard session scheduled. Another great tip is to incorporate deload weeks into your training programs, if you are completing a longer period program don't be afraid to take a deload week every 4-6 weeks to ensure your body gets the rest it needs to perform. A deload week doesn't need to be a rest week, but it can involve less training days, easier or shorter duration workouts, less reps, or less weight. Not only will this help your body recover quicker, prevent burnout and injuries but it helps keep up your motivation as you enjoy slowing down. 

To add an additional rest day into your program, follow the steps below:

1. Go to the Workouts Tab
2. Click the Edit Icon in the lower right corner
3. Choose 'Update my Workout'
4. Hold and drag the workout you'd like to move
5. Click the Edit Icon once more and press 'Save Changes"

Are you experiencing Knee Pain?

If so, have a read of our What Does your Knee Pain Mean Blog which includes experienced insight from our resident exercise experts Tony Boutagy (B.HMS, Dip.Ex.Sc, ND, PhD) and Nirav Iyer (BExSS Hons). This blog discusses the most common culprits of knee pain and their best tips to deal with it. 

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