Pure Sports Medicine
Why do I keep getting injured?
By Jehan.yehia@puresportsmed.com
Recently, I had a conversation with a friend who used to be a professional athlete. Despite being younger and experienced in sports, she still struggles with recurring injuries from exercising.
This got me thinking about how common this issue is, especially for many older adults I know who are trying to stay active and often exercising at a high level. Whether it’s walking, golf, tennis/ padel, or croquet, many people are finding themselves dealing with nagging injuries. This can be incredibly frustrating, particularly when our precious time for exercise ends up being spent on rehab rather than enjoying the activities we love.
Sound familiar? You finally feel better, get back to your routine, and boom—another injury. It can feel like an endless cycle.
As we get older (from the age of 30) our bodies change, and for many of us, exercise is squeezed into our already packed lives. Unlike when we were younger and had more free time to train for marathons or spend hours at the gym, now we fit in a walk, bike ride, or class between family, work, and other responsibilities. Exercise is our ‘me time’—an important way to stay healthy and manage stress.
But how can we stop these recurring injuries and keep moving?
Here are some essential tips for staying injury-free:
1 Build Strength to Support Your Activities
Whether it’s playing tennis, cycling, walking longer distances, or golf, your body needs to be strong enough to handle the physical demands of your chosen activity.
2 Consistency Is Key—Incorporate Strength Training into Your Routine
Strength training is crucial for preventing injury as we age. The trick is to make it a regular part of your life (twice weekly minimum) and stick to it with results really only appearing once you’ve been doing it for more than six weeks.
3 Target the Right Muscles
Focus on exercises that strengthen the muscles you need for your specific activity. For example, if you’re struggling with knee pain from walking, strengthen your legs and core. If your back hurts after tennis, target your back, gluteal and shoulder muscles.
4 Seek Professional Guidance When Needed
If you’re not sure where to start or how to build a program that works for you, don’t hesitate to ask for help. A physiotherapist especially if you are carrying an injury or personal trainer can guide you in creating an exercise plan that meets your needs and helps prevent injury.
Why Strength Training Matters as We Age
As we get older, our muscles naturally lose some of their strength. To prevent injuries and keep doing the activities we love, we need to focus on rebuilding and maintaining muscle strength. If you enjoy cycling, your legs and core need to be strong enough to support you. If you like playing tennis, your shoulders and arms need to be able to handle the repetitive motions. Without the proper strength, we’re more likely to injure ourselves.
It takes time to build this strength—usually around 6 weeks to see real progress—but the benefits are worth it. As you become stronger, you’ll notice fewer injuries and quicker recoveries when they do happen.
‘When we were young, we would play sport to exercise and keep fit but as we get older, we need to stay strong to play sport.’
What Types of Strength Exercises Should You Do?
Strength training can be adapted to fit your lifestyle and preferences:
♥ At home with bodyweight exercises, resistance bands, or light weights
♥ At the gym using weight machines or free weights
♥ Pilates or yoga (focused on building strength, not just flexibility)
♥ Core or strength classes
♥ Working with a personal trainer for a tailored programme
The key is that these exercises need to challenge your muscles. If you’re working hard, you’ll only need to do them a few times a week. If the exercises are gentler, you can do them more often.
There are plenty of online resources and videos to help you get started, but I recommend consulting with a professional to get a personalized plan. It can make all the difference, especially if you’re new to strength training.
DISCLAIMER: Seek medical advice if you haven’t exercised before so that you are medically fit. Stop if you feel any pain and seek a professional opinion.
