Home / Fitness / The Top 5 Reasons You are Getting Injured.

The Top 5 Reasons You are Getting Injured.

#1 Chasing Numbers for No good reason.

With the exception of when we trained our team for powerlifting, we don’t focus on chasing numbers with our members.

Why, you ask?

Because who cares!  Hear us out. Whether it be your ‘bench’, ‘squat’ or even jumping on your scale, numbers aren’t going to properly evaluate your fitness level or your success (again, with the exception of training for the specific sport of powerlifting).

You see it a lot online, “PR week” and “1-Rep Max week”. Ok. So you’re a professional woman in your mid-forties and you have had back issues in the past, your kids kept you up last night and you have a busy day at work ahead of you. So you go train, your mind is elsewhere (understandably) and you’re very overtired. Chasing the squat “PR” at the gym at 6am can easily lead to a completely unnecessary injury.  It starts with Why. Why are you chasing that number instead of chasing a training session that will help you get stronger, move better, feel better, get energized  and help you have a positive twist on your day versus chasing some number?

If you want to get stronger, leaner and just move and feel better TRUST US, only focusing on getting bigger and bigger numbers for your lifts at the gym is not going to help you achieve your fitness dreams.  And guess what, most of the time it will lead to an injury that will prevent you from your regular training (insert sad face).


#2 You started a new sport or running program but forgot the step about moving well first.

We hear it all the time.  I started with a new running group or I started playing tennis again but now I have an injury and it sucks.

We LOVE seeing people play sports, run and do activities that they love to do BUT if your body isn’t ready than it’s going to tell you pretty quick by means of an injury.

Have you ever heard the saying, “You have to train to run”? Well, it’s so ridiculously true.  Same with playing sports because having proper unilateral (right side/left side) strength, mobility, flexibility and movement pattering is key.

Start with getting your body strong enough, moving well and training consistently THEN start your new activity.  You will drastically decrease your risk of injury and drastically increase your chance of enjoying your activity, performing better and feeling awesome!


#3 You workout and subscribe to the ‘make things up as you go’ philosophy.

I’ve been there. My program in high school and university consisted of the ‘thigh master machine’ (to get my thighs smaller of course….), the elliptical (because that was the “only way” to do cardio and I didn’t want to kill myself on the treadmill) and some static stretching( where I could slightly show off with my dance background). The funny, not so funny thing is, I never saw any results, never got stronger and I got frustrated pretty quick with my “awesome routine”.

So often new members come into our gym and tell us, “I’m just lost and don’t know how to workout,  use weights or get results.”

YOU ARE NOT ALONE and YOU ARE SMART for recognizing you shouldn’t have to just make things up!

The truth is, most people make up a plan of cardio and strength but have no idea what movements and program is going to be best for their fitness goals, their bodies and to prevent or rehab injuries.

We make this analogy all the time.  Unless you are a mechanic yourself, knowing how to tune-up, maintain and repair your car isn’t as easy as going into your garage and using the tools you have.  It takes skill, knowledge and experience to be able to put those tools to use and know the process of how to properly take good care of a vehicle. Our profession is dedicated to knowing the best programming, coaching and movement work for our members, based on the latest research and years of experience we have under our belt.  No, it’s not as easy as doing some chest press and cardio days because that won’t give you the best outcome and results.

Training is for people who want to make continued progress for years to come.  Sure, working out is cheap/free but winging your program until you blow out your shoulder, or your knee pain gets worse will lead you down a path to frustration.


#4 You don’t foam roll, stretch and you have never seen a physiotherapist.


It’s funny how most of us would never skip a dental check-up BUT have never taken the time to think about a movement check-up for our entire body!

The concept of going to the dentist to assess the overall health of our mouth, gums and teeth seems so second nature to most, yet visiting a physiotherapist to assess our movement, pain and past injuries seems so foreign – and it shouldn’t!

On top of seeing a physiotherapist, having a movement and mobility plan laid out for day to day body maintenance is also important to keep you moving and training at your best!

The best way to prevent injury is to get screened by a professional who can tell you if you have any movement dysfunctions and work with you to correct them.


#5 You subscribe to the mantra, “It will just go away with rest”.

Sure. You can keep on taking medication to dull the pain but then what happens if it gets worse, or you reinjure yourself? If your knee is injured it will affect the way your walk, your posture, your alignment and then all of a sudden perhaps your upper shoulders get tight, your feet get sore and maybe you keep on needing to modify every training session or stop playing a sport you love or going on those long family walks and you’re getting frustrated….

Again, going back to our dental analogy, it would just seem “crazy” to not get that filling or a root canal, yet we let our injuries go and then they snowball, escalate and then effect our movement, strength and mood long-term.

The truth is, rest is not the best medicine when it comes to injuries. In fact, some new studies have shown that the more you rest your injury and avoid going to see a physiotherapist, the longer your injury will plague you. One of these new studies showed that for each day longer an athlete refrained from seeing a physio (and therefore including more exercise in their rehab) it took them 3 days longer to get back to their sport. You see, rest is absolutely not the best medicine, as I mentioned. In fact, it is a sure fired way to keep you from getting back to your full function as quickly as possible.

Whether you are an offender of 1 or more of the above I urge you to consider that you have one amazingly awesome body to take care of, so invest the time, research to find the best practitioners to work with and make sure you are taking care of yourself so you can experience everything that makes you happy!

Now off to my tennis match!

– Coach Whitney


Check Also

How to Treat and Prevent Golf and Tennis Elbow

  What is it? An overuse injury that leads to pain on the inside (golfer’s) ...


    As seen on...

    • The Huffington Post
    • Live Strong
    • Breaking Muscle
    • The Kingston Whig Standard