Workout Injuries: 10-Minute Routines to Prevent Them

As physical therapists, we typically see people after they've already been injured. While some injuries are unavoidable, there are quick, easy routines within our control to reduce injury risk.

Dynamic Warm-Up (10 minutes)

A dynamic warm-up raises body temperature, activates muscles, and prepares the body for activity.

• Jogging or brisk walking (3 minutes)
• High knees (2 minutes)
• Butt kicks (2 minutes)
• Lunges with a twist (2 minutes)
• Mountain climbers (1 minute)

Cool Down (10 minutes)

Cooling down helps the body transition to a resting state, reduces muscle soreness, and aids recovery. Without stretching after exercise, muscles stay tense, raising the risk of soft-tissue injuries like hamstring pulls and Achilles strains.

• Hamstring stretch (2 minutes): sit with legs extended, lean forward at the hips toward your toes.

These simple warm-up and cool-down habits are quick, easy, and effective ways to help prevent common workout injuries.

Calf and Achilles problems are covered on our ankle and foot page.