Blog, Physiotherapy
Is Your Workout Causing More Harm Than Good? Signs You Need to Adjust

Regular exercise is essential for overall health, but working out incorrectly can lead to injuries, pain, and long-term damage.
Whether you’re hitting the gym, running, or doing home workouts, it’s crucial to ensure that your routine is helping—not hurting—you.
Here are the key signs that your workout might be doing more harm than good and how to adjust for safer, more effective training.
Persistent Pain & Discomfort
Pain vs. Soreness: Know the Difference
- Muscle soreness (DOMS): A mild, achy sensation that appears 24-48 hours after exercise.
- Pain or sharp discomfort: A sign of strain, improper technique, or an underlying injury.
What to Do:
- Modify your exercise form.
- Reduce intensity if you’re experiencing persistent pain.
- Consult a physiotherapist if the pain persists.
Frequent Injuries or Strains
Recurring injuries, such as shin splints, pulled muscles, or joint pain, could indicate that your workout is too intense or poorly structured.
Common Causes:
- Overtraining with insufficient rest.
- Ignoring warm-ups and cooldowns.
- Incorrect technique or poor posture.
How to Adjust:
- Include rest days and active recovery.
- Focus on proper form—consider working with a physiotherapist or personal trainer.
- Strengthen stabilising muscles to support joints.
Lack of Progress & Constant Fatigue
If you’re working out regularly but not seeing improvements in strength, endurance, or flexibility, you may be overtraining or following an ineffective plan.
Signs of Overtraining:
- Constant fatigue, poor sleep, or mood swings.
- Decreased performance despite consistent workouts.
- Increased susceptibility to colds or illnesses.
Fix It:
- Prioritise recovery—get enough sleep and nutrition.
- Adjust workout intensity—alternate between high and low-intensity days.
- Listen to your body—more isn’t always better.
Poor Form & Posture During Exercises
Using incorrect form can put stress on your joints and muscles, increasing the risk of injury.
Common Form Mistakes:
- Rounded back during deadlifts or squats → Leads to back pain.
- Poor knee alignment during lunges or squats → Can cause knee strain.
- Excessive shoulder tension during upper body exercises → Can contribute to neck and shoulder pain.
How to Fix It:
- Use mirrors or video yourself to check form.
- Start with lighter weights and focus on technique.
- Seek guidance from a physiotherapist or trainer.
Ignoring Mobility & Flexibility Work
Many people skip stretching and mobility exercises, leading to tight muscles, poor range of motion, and increased injury risk.
Why It Matters:
- Tight hip flexors → Can contribute to lower back pain.
- Lack of shoulder mobility → May cause discomfort in pressing movements.
- Poor ankle mobility → Can affect squats and running mechanics.
How to Improve:
- Incorporate dynamic stretches before workouts.
- Perform static stretches and foam rolling post-workout.
- Consider yoga or mobility drills as part of your routine.
The Importance of Sleep, Hydration, and Nutrition
A well-rounded workout routine isn’t just about exercise; it also involves proper recovery strategies such as sleep, hydration, and nutrition.
Why It Matters:
- Sleep is essential for muscle recovery, energy levels, and overall performance.
- Staying hydrated helps regulate body temperature and prevent muscle cramps.
- Proper nutrition before and after workouts ensures optimal performance and faster recovery.
How to Improve:
- Aim for 7-9 hours of quality sleep each night.
- Drink enough water throughout the day, especially before and after workouts.
- Eat balanced meals rich in protein, healthy fats, and carbohydrates to fuel your training and aid recovery.
Conclusion
Your workout should be making you stronger, healthier, and pain-free, not causing injuries or setbacks.
Listen to your body and make necessary adjustments to your routine.
If you’re unsure about your form, experiencing chronic pain, or struggling with recovery, consulting a physiotherapist can help you train smarter and safer.
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Written By:
Marinus Du Preez (Principal Physiotherapist) Bachelor of Health Science (Physiotherapy) |