The Olympics and Paralympics inspire many to pursue a healthier lifestyle, but a new study reveals a concerning trend: overexertion leading to injuries. More than one in five Britons have injured themselves trying to emulate athletes seen on television. While 50% of adults surveyed reported feeling inspired by athletes like Andy Murray, Adam Peaty, and Keely Hodgkinson, a staggering 28% admitted to pushing themselves too hard, too soon, resulting in injuries ranging from shin splints to tennis elbow.
The study also found that nearly a third of those surveyed rarely or never warm up before exercising, leaving them struggling for days after a tough session. This highlights the importance of proper preparation, especially for those new to exercise.
Sarah Lindsay, a three-time Olympian and founder of ROAR Fitness, emphasizes the need for a gradual approach to fitness: “Before beginning a sport, it’s important to assess your body for any imbalances, stiffness, or weaknesses. This helps avoid injury during training. Warming up properly is crucial, as is eating the right foods to fuel your body and staying hydrated. Quality sleep allows your body to recover and repair, ensuring you are ready for your next session.”
The research also found that only 15% of adults consider themselves “very healthy,” with an additional 17% identifying as somewhat or very unhealthy. The top reasons people exercise include improving physical health (52%), managing weight (40%), and reducing stress (34%).
Common injuries resulting from overexertion include muscle cramps (21%), back strains (14%), and even broken bones (9%). These injuries are most likely to occur after playing football, tennis, or cycling, but a surprising 6% have been injured while swimming.
Despite the risks, the Olympics and Paralympics have a positive impact on encouraging people to try new activities. Nearly 20% of respondents reported returning to a sport they previously participated in, and seven out of ten believe these events inspire people to explore new fitness pursuits.
Dr. John Burke, chief medical officer at AXA Health, emphasizes the importance of a slow and steady approach: “Starting a new exercise routine or taking up a new activity is exciting, but remember that slow and steady progress is key to long-term success. Our bodies need time to adapt to new physical demands. Rushing into intense workouts can lead to injury, burnout, or even setbacks. By taking a gradual approach, you’re more likely to enjoy the process, stay motivated, and achieve your fitness goals in a sustainable and injury-free way.”
To avoid sporting injuries, experts recommend these five tips:
1.
Start with prehab:
Address any muscle imbalances, stiffness, or weaknesses through “prehab” exercises before beginning a sport. This reduces the risk of injury when you start training.2.
Warm-up gradually:
Build up the intensity of your warm-up over about 20 minutes to match your sport’s demands, rather than relying on just jogging or static stretches.3.
Fuel your body:
Avoid fasting before intense exercise. Ensure balanced nutrition with proteins, fats, and carbs, including options like chicken, eggs, or plant-based proteins.4.
Stay hydrated:
Proper hydration, including electrolytes, helps prevent cramps, muscle tightness, and injuries by maintaining the right mineral balance, especially when sweating.5.
Get quality sleep:
Prioritize sleep to allow your muscles to recover and repair micro-tears, reducing the risk of injury during your next activity.If you do experience an injury, remember these five tips for managing it:
1.
Prioritize patience:
Healing takes time, especially as we age. Resist the urge to rush back into action. Give yourself an extra day if needed – better safe than sorry to avoid setbacks.2.
Focus on health:
A healthy body heals faster. Prioritize good nutrition, get plenty of sleep, soak up natural light, and reduce inflammation to speed up your recovery.3.
Stay productive:
Use your downtime to work on areas you often overlook, like flexibility or strategy. Setting goals in these areas can keep you motivated and positive.4.
Keep a journal:
Track your symptoms and progress. Seeing your improvement on paper can be encouraging and help maintain your mental strength during recovery.5.
