Exercise is important for a healthy body and mind, but it comes with risks. Whether you are a gym enthusiast or a casual jogger, improper technique, lack of preparation, or overexertion can lead to injuries that derail your fitness journey. From common strains to severe fractures, understanding these injuries and learning preventive strategies is crucial for staying active and healthy.

Common Exercise-Related Injuries

1. Foot and Ankle Injuries

Common in runners and those who engage in high-impact activities, these injuries usually result from improper footwear, uneven surfaces, or overuse. Some common conditions include plantar fasciitis, which is the inflammation of the ligament that supports the arch, and results in pain on the bottom of the heel.

2. Knee Injuries

Knee injuries, such as ligament tears or patellar tendinitis, often result from high impact activities, poor form or overtraining. They might be debilitating and have serious recovery time.

3. Lower Back Pain

Common among weightlifters and those performing exercises in a poor posture. Strains in the lower back can occur due to the improper lifting techniques or when one overloads beyond the capacity.

4. Shoulder Injuries

Rotator cuff injuries, tendinitis, and dislocations are common in those who perform overhead lifts or repetitive arm actions, such as swimming or throwing.

5. Neck Pain

Neck strain can be experienced from poor posture during exercise, such as crunches or cycling. This is usually the case because people overuse their neck instead of their core muscles when performing exercises.

6. Shin Splints (Tibia Pain)

Runners and novices in exercise often develop shin splints, where the muscles, tendons, and bone tissue on the shin bone become inflamed.

7. Elbow Pain (Tennis Elbow)

Repetitive arm motions, such as those involved in weightlifting or racket sports, can lead to tendinosis or pain around the elbow joint.

Causes of Exercise-Related Injuries

Knowing the basic causes will help reduce risk.

• Overtraining: Over-exercising and insufficient rest condition the muscles and joints, making them predisposed to injuries.
• Inaccurate Form: Unnatural technique overloads some of the muscles and stress-related damage in the affected parts of the joints in a form of strains and sprains.
• Inappropriate Equipment: Maladjusted or badly maintained equipment compounds risks of injury.
• Sudden Intensity Increase: Trying to quickly increase workouts, repetitions, or the weights used often results in overuse injuries.

Preventing Exercise-Related Injuries

Warm-Up and Cool Down

A proper warm-up prepares your body for physical activity, increases blood flow, and helps increase muscle flexibility. A cool down gradually returns your body to its resting state. For example, before running, start with a brisk 5-10 minute walk. End your session with light stretching or slower-paced activity.

Focus on Form

Learning the right way to do exercises is important. Newbies should seek a personal trainer or enroll in classes to learn how to do exercises properly and safely.

Use Right Equipment

Buy appropriate footwear and equipment, like shin guards, helmets, and kneepads, for your type of exercise. Ensure that all equipment is fitted properly and in good condition to reduce the risk of injury.

Cross-Training

Varying workouts helps prevent overuse injuries. For example, alternate running with swimming or cycling to engage different muscle groups and reduce repetitive strain.

Listen to Your Body

Observe soreness and discomfort. Although soreness after the training should not alarm because this is considered normal, searing pain requires stopping immediately and assessing your exercise again. The "no pain, no gain" myth should be avoided, as well as allowing your body the time to recover.

Stretch Regularly

Stretching aids to increase flexibility and reduce possibilities of muscle strain. Be sure to stretch only when the muscles are warmed and avoid bouncing in stretches because this causes injuries.

Treating Common Injuries

1. Strains and Sprains

Both strains, which are an injury to the muscle or tendon, and sprains, which are an injury to the ligament, respond well to the R.I.C.E. formula:

Rest: Avoid using the injured area.

Ice: Apply ice packs to reduce swelling.

Compression: Wrap the area with a bandage.

Elevation: Raise the injured limb to reduce swelling.

2. Shin Splints

Treat with rest, ice, and anti-inflammatory medication. Gradually reintroduce activity after a two-week break.

3. Stress Fractures

Small bone cracks from repetitive motion require rest for 6-8 weeks. Using supportive footwear or braces can aid recovery.

4. Tendinosis

This overuse injury is treated with rest, physical therapy, and sometimes braces to stabilize the affected joint.

5. Dislocations

Dislocations require immediate medical attention and subsequent resting and rehabilitation to regain strength and mobility.

When to Seek Medical Attention

While many minor injuries can be treated at home, consult a healthcare provider if:

• Pain does not decrease with rest.
• You have a feeling that you may have broken something or torn a severe ligament.
• A joint appears deformed or out of place.
• There is excessive swelling, numbness, or inability to move the affected area.

Exercise is essential for general health, but with the right precautions, it can prevent injuries. Warm up well, use the proper form, and heed your body's signals. With the right strategies, you can stay injury-free and achieve your fitness goals without interruptions.

Cancer affects millions of people worldwide. No matter how careful you are or how healthily you live, cancer may catch you with you sooner or later. Breast cancer is the one of the leading causes of death in women and it was estimated to have caused 670,000 deaths globally and it also the most unpredictable. While there has been research done on it, according to the World Health Organization, half of the breast cancer occurs in women with no specific risk factor other than sex and age.

However, rehabilitation is also very possible, and many people have beaten the odds by surviving breast cancer. When someone goes into cancer remission, they are given some specific treatments so that the cancer does not come back. However, many times it is not as effective.

To find out better ways to keep cancer away, researchers looked into exercising, and focused one fitness program that could prove useful.

The August 2025 study, published in Breast Cancer Research and Treatment journal, suggests that exercising may directly help suppress the growth of breast cancer cells. The research involved 32 women who'd survived breast cancer and found that a single session of high-intensity interval training (HIIT) or weightlifting changed their body's chemistry.

Afterward, their blood contained higher levels of certain molecules that helped put the brakes on laboratory-grown breast cancer cells. This research adds to growing evidence that exercise is a powerful tool for cancer survivors.

How Exercise Works Against Cancer

For years, doctors have known that cancer survivors who exercise are less likely to have their cancer return. This new study helps explain why. When we use our muscles, they release special hormones and biochemicals called myokines into our bloodstream. These myokines are believed to be the body’s natural cancer fighters. In the study, blood taken from the women after they exercised was added to live cancer cells in a lab. The results were clear: the blood from both groups reduced cancer cell growth by 19% to 29%.

What Kind of Exercise is Best For Breast Cancer?

The study compared two types of workouts: HIIT and weightlifting. Both helped, but the blood from the women who did HIIT had a greater effect on the cancer cells, reducing their growth more significantly. This suggests that more strenuous, high-intensity workouts may be more effective at releasing the beneficial myokines, especially a key protein called IL-6. The study found that IL-6 levels were significantly higher in the HIIT group immediately after their workout.

This research has major implications for how we view exercise. It’s no longer just a "nice thing to do" to feel better; it's increasingly being recognized as a powerful tool in cancer treatment. The study's authors believe exercise could be a "first-line treatment" in its own right, alongside traditional therapies like chemotherapy and radiation. If you are a cancer survivor, you should talk to your oncologist before starting a new workout routine, but this study offers a hopeful message that working out can be a simple, accessible, and effective way to improve your health and cut the risk of cancer returning.

Ancient Japanese samurai were known for their discipline, precision, and ritualized approach to life. Now, researchers suggest that their deliberate movements may offer a surprising benefit for modern-day seniors, helping them stay strong, steady, and less prone to falls.

Ancient Samurai Practice Meets Modern Science

A randomized controlled trial from Tohoku University in Japan explored the benefits of Rei-ho, an ancient mindful practice of physical etiquette that involves slow, precise movements like sitting, standing, and walking. The findings were published in the Tohoku Journal of Experimental Medicine. Researchers found that just five minutes of Rei-ho a day can significantly improve knee strength, a crucial factor for mobility and fall prevention in older adults.

"Knee extension strength, the force used to straighten the knees, is a key measure of mobility and daily functioning," explains exercise physiologist Ayaka Ogasawara. "These exciting results suggest that Rei-ho may help seniors maintain their independence."

The Study: Small Effort, Big Gains

Researchers recruited 34 healthy adults over the age of 20, all with no prior experience in Rei-ho. Participants were split into two groups, one group continued their usual daily activities, while the other practiced 20 to 22 Rei-ho squats and sit-to-stand exercises for five minutes a day, four days a week.

After three months, the results were striking. The Rei-ho group showed a 25.9% increase in knee extension strength, compared to just 2.5% in the control group. Such a dramatic improvement in such a short time is encouraging, particularly since stronger knees are linked to better balance and a lower risk of falls.

Although the participants were not seniors, the researchers believe the results could be even more beneficial for older adults, whose lower-limb strength tends to decline more rapidly with age.

Why Lower-Body Strength Matters

As we age, muscle mass and strength naturally decline, a condition known as sarcopenia. This loss is most pronounced in the lower body, which can lead to frailty, poor balance, and an increased risk of falls.

"In recent years, the decline in muscle strength and physical fitness has become a significant public health concern," the researchers write. "The problem is worsened by sedentary lifestyles, making it all the more important to find simple, low-risk interventions that work."

Rei-ho fits the bill perfectly. It uses only body weight, involves slow, controlled motions, and minimizes the risk of injury or spikes in blood pressure that can occur with more intense workouts.

More Than Just Exercise: A Cultural Connection

This is not the first time ancient practices have been found to benefit modern health. Traditional martial arts, yoga, and tai chi have all been linked to improvements in strength, flexibility, and mental focus.

"We think it’s valuable that people outside Japan who want to try Rei-ho would not only improve their health but also experience a unique part of Japanese tradition," says exercise physiologist Akira Sato.

While the study was relatively small and relied on participants to practice without supervision, the findings are promising. For seniors looking for a simple, low-impact way to protect their mobility, Rei-ho offers a unique blend of mindful movement and functional strength training.

In just five minutes a day, following the deliberate movements inspired by samurai tradition might help keep knees strong, reduce fall risk, and allow older adults to stay active and independent for longer.

A medical fact you may have heard of regarding your brain health is that you cannot biologically regrow more brain cells. Many times, we were told that your brain cells cannot grow back once they are lost whether in an accident or however, turned fact was proven otherwise by many studies. These studies showed that your brain keeps growing new neurons even in old age. However, do you know one thing that can make this growth even better?

It's long been known that exercise is good for your body, but it's also a powerful tool for your brain. When you work out, your muscles release a special chemical called BDNF, which stands for Brain-Derived Neurotrophic Factor.

In a recent video Robert W.B. Love, a neuroscientist, specializing in helping people prevent Alzheimer’s disease, he explained how Dr. Elizabeth Gould, a neuroscientist at Princeton, confirmed this by publishing studies showing that adult mammals can produce new brain cells in the hippocampus, the brain's memory center. As such there are also exercises that can help you better your BDNF.

Think of BDNF as a kind of fertilizer for your brain. It helps new brain cells and new connections between them grow and get stronger. By getting your muscles moving, you can boost the levels of BDNF throughout your body and directly in your brain, helping to keep it healthy and sharp as you age.

What is the Best Exercise for Brain Health

While all forms of exercise are great, new research suggests that resistance training, or weightlifting, is particularly effective. At a recent conference on aging, it was shared that this type of exercise releases the highest amount of BDNF compared to other exercises like running or cycling.

Having higher levels of BDNF in your body is linked to a lower risk of all kinds of diseases. It also supports healthy brain function and helps you age better. So, if you want to give your brain the biggest boost from exercise, start incorporating some form of resistance training into your routine.

Getting Started with Resistance Training

You don't need a gym membership to start doing resistance training. You can use simple exercises with your own body weight. For example, you can do squats, which are great for your legs, or push-ups, which work your arms and chest.

The main idea is to use your muscles by pushing or pulling against something. If you're new to this kind of exercise, it's a good idea to work with a coach or a trainer to make sure you're doing the moves safely and correctly. This will help you get the maximum benefit while preventing any injuries. Here are some exercises you can do at home according to British Heart Fedaration.

How to Get Started

To get the most out of strength training, experts recommend doing it at least twice a week, with at least one full day of rest in between sessions. These exercises should be done in addition to 150 minutes of moderate aerobic activity per week, like brisk walking.

Heel Raises

Stand and lift your heels off the floor, balancing on your toes, then slowly lower them back down.

Sit-to-Stand

Stand up slowly from a sturdy chair, then gradually sit back down without using your hands.

Standing Side Leg Lifts

Lift one leg out to the side while keeping your body straight, then slowly return it to the center.

Split Squats

With one foot behind you, bend your front knee to lower your body toward the floor.

Glute Bridges

Lie on your back with your knees bent and feet flat, then lift your hips off the floor.

Seated Forward Punches

While sitting, make fists and punch one arm forward at a time, alternating arms.

Seated Biceps Curls

Sit straight and bend your elbows to bring your hands toward your shoulders, then lower them back down.

Seated Upright Rows

Sit straight and lift your elbows up and out to the sides, as if lifting a shopping bag.

Chair Dips

Sit on the edge of a chair, place your hands on the seat, and lower your body a few inches before pushing back up.

Wall Push-ups

Stand facing a wall, place your hands on it, and lean your body in toward the wall by bending your elbows.