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Healtheuniversity > English > Diabetes College > Get Active > Safe Exercise > Prevent Muscle and Joint Injuries

Prevent Muscle and Joint Injuries

Prevent muscle and joint injuries when you exercise.

  • Start your exercise program slowly.
  • Allow your body to rest and heal from any injury.
  • Stop your exercise if you have any pain or discomfort.
  • Take action if you start to feel any aches in your feet, knees, hips or lower back.
  • Talk to your exercise team if you are sore and stiff for more than 4 days.

If you have any muscle or joint injuries, start your exercise program slowly. Also start your exercise program slowly if you have old muscle or joint injuries.

Allow your body to rest and heal from any injury. Start your exercise program slowly to prevent feeling tired as well.

Your exercise program should not cause any pain or discomfort.

  • Stop your exercise if you have any pain or discomfort. 
  • Try to exercise at a lower intensity or use lighter weights. Lighter intensity may lower your pain and discomfort. 
  • Talk to your physiotherapist or exercise team for help.

Feeling Aches and Pains from Your Exercise Routine

Once you exercise on a routine, you may have some aches and pains.These aches and pains are from pushing yourself too hard. Pushing yourself too hard can cause injuries.

To avoid injuries, be sure to:

  • exercise at the right intensity level, as prescribed by your exercise team
  • take rest days
  • do full warm-ups and cool-downs

If you start to feel any aches in your feet, knees, hips or lower back, take action.

  1. Try a brand new pair of running shoes. Your old pair of shoes might be worn out. Worn out shoes no longer have the amount of cushioning and support you need.
  2. Walk at a slower pace. Take shorter steps while walking and see if this lowers your discomfort. Talk to your doctor or a physiotherapist if the discomfort persists.

Feeling Sore and Stiff From Your Exercise Routine

After exercise, it is normal to be sore and stiff. Feeling sore and stiff happens with new exercises or increased intensity levels. 

Feeling sore and stiff will disappear on its own.

  • Do a cool-down and stretch to lower your sore and stiff feelings.
  • If you feel sore and stiff for more than a week, see your family doctor.
Last Reviewed: 10/16/2016