Exercise is medicine – but as an osteopath and physiotherapist, I often hear: "I started training to get healthier... and messed up my knee." That’s when I know the approach was wrong.Surprisingly, most injuries happen to amateurs, not professionals. Why? Because they lack a plan, preparation, and the ability to truly listen to their body.
Whether it’s running, lifting weights, or cycling – the most common mistake is going “too much, too soon.” Your body needs time to adapt to the new workload.
🔹 10% rule: Never increase distance, weight or time by more than 10% per week.
Just 5 minutes of dynamic warm-up (mobility drills, lunges, activation of deep muscles) can dramatically reduce your injury risk.
🔸 Runner? Activate glutes, calves, feet.
🔸 Gym-goer? Mobilise your hips and shoulders.
🔸 Cyclist? Loosen your lower back, hips and neck.
Not just sleep – although that’s vital too. Recovery is the time your tissues heal, adapt and grow.
💡 Leave at least 1 rest day between intense workouts using the same muscle groups.
💡 Stretching, foam rolling, massage, sauna – do what works for you. Just do it regularly.
Don’t have a coach? No problem – but you still need proper technique. Most injuries come from poor form, not heavy weights.
🎥 Record yourself – compare your movement with a correct model.
👀 Feeling tension or discomfort? That’s your body saying, “Something’s wrong!”
The best workout is the one you can do again tomorrow. Pain in the knee? Skip running and do something else. Tired day? 30 minutes of mobility beats tearing your hamstring chasing a PR.
Don’t wait. Early physiotherapy is a shorter, cheaper, and smarter path to recovery.
Want me to help you build a personalised injury prevention plan or assess your running/squat/cycling posture? Get in touch – you’ve got one body, take care of it wisely. 🙌