MORE than a fifth of Brits have injured themselves trying to emulate sporting pros they’ve seen on TV.
Off the back of the Olympics and Paralympics, research of 2,000 adults found 50 per cent have been inspired by the efforts of top-level athletes like Andy Murray, Adam Peaty, Keely Hodgkinson and others.
But 28 per cent of those polled admit they went “too hard, too soon” and ended up with injuries ranging from shin splints to tennis elbow.
Nearly a third (30 per cent) confess they rarely or never warm up before exercise and have been left struggling for days after a tough session.
Sarah Lindsay, the three-times Team GB Olympian, personal trainer and founder of ROAR Fitness, has teamed up with AXA Health to offer advice on how to reduce the chance of injury when starting a new workout plan.
She said: “Before beginning a sport, it’s important that you assess your body for any imbalances, stiffness or weaknesses you have to help avoid injury when training.
“Warming up is so important, as well as making sure you eat the right foods to fuel you and stay hydrated so you can perform to the best of your ability.
“And lastly, there’s nothing like getting quality sleep to allow your body to recover and repair.
“All these simple tips add up to mean you are raring to go again for your next session and can perform to the best of your ability.”
The research found only 15 per cent of adults consider themselves “very healthy”, with a further 17 per cent either somewhat or very unhealthy.
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The top reasons people exercise are to improve their physical health (52 per cent), manage their weight (40 per cent) or reduce stress (34 per cent).
Other issues people have had after taking on too much too soon include muscle cramps (21 per cent) or back strains (14 per cent).
These are most likely to happen after playing football, tennis or cycling – although six per cent have injured themselves in the swimming pool.
But nearly a tenth (nine per cent) have ended up with a broken bone as a result of overdoing a new exercise routine.
After watching sport this summer, as many as 19 per cent have returned to a sport they’d previously participated in.
1) Start with prehab
Before beginning a sport, address any muscle imbalances, stiffness, or weaknesses through “prehab” exercises. 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
Prioritise sleep to allow your muscles to recover and repair micro-tears, reducing the risk of injury during your next activity.
And seven in 10 reckon events like the Olympics and Paralympics have a positive impact on inspiring people to try something new, according to the OnePoll.com figures.
Dr John Burke, chief medical officer at AXA Health added: “Starting a new exercise routine or taking up a new activity is an exciting and important step towards a healthier lifestyle.
“But it’s crucial to remember that slow and steady progress is the key to long-term success.
“Our bodies need time to adapt to new physical demands, and 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.”
1) Prioritise 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. Prioritise 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) Learn from the experience
Understand what caused the injury and how to prevent it in the future. Use this setback as a learning opportunity to come back stronger.
Each sport is broken down into subcategories giving athletes the chance to compete on equal terms with those who have a similar impairment.
Here are the events:
