5 Tips To Avoid Injury This Spring

Before anyone starts a new exercise regime, the fear of sustaining an injury is always there.

Ultimately, you want to focus on bettering your health through exercise, rather than dealing with a constant stream of injuries from trying to exercise.

Here are a few different ways to keep to an active exercise regime, without the body being subject to multiple, annoying injuries:



Before starting your new workout program or progressing to the next level of your current regime, it’s best to consult a personal trainer or coach. They can give you recommendations on how you can safely and effectively accomplish your exercise goals without making yourself prone to injury.



Know your limits and know what your body can and can’t do. Over time, your body changes and in turn, so does your energy and ability levels. Perform what is realistic for you and try not to do too much too soon.



Warming up is fundamental to a successful exercise regime. If you fail to warm up, there is a good chance you are setting yourself up for injury. Performing a warm up instantly increases your body’s core temperature and promotes blood flow. This is what gets the body ready for action.



Ensuring you include enough carbohydrates in your diet to give you energy before you exercise is important. Protein after your workout is also a must as it helps to repair those muscles that you just worked. A well-prepared body for exercise ultimately results in less chance of injury.



Strength training and core workouts are a good way to keep your body physically able to ward off potential injury. If you maintain a strong core and muscles, your body doesn’t have to compensate for weakness and therefore will limit your risk of injury.


If you have any injuries, concerns or current issues that you would like to rectify before starting your new exercise plan, contact our team of experienced physiotherapists today on (02) 4721 7798 to book in an initial consultation.

Suzanne graduated from Western Sydney University with a Bachelor of Health Science (Sports and Exercise Science) in 2015. She then went on to continue her studies at Macquarie University graduating from the Doctor of Physiotherapy post-graduate degree in June 2019.

Since graduating, Suzanne has worked in the local Penrith area in both private practice and Sports Physiotherapy. Suzanne has worked with sporting teams including Penrith District Netball Association, Mt Druitt Rangers (NPL), Penrith Valley Figure Skating Club, and local dance and cheer schools. 

Suzanne has a particular interest in working with artistic athletes including cheerleaders and dancers. She has a professional background in both cheer and dance and has previously worked as both a cheer coach and dance teacher. Suzanne’s previous experiences are an invaluable resource to her as a physiotherapist, as she has a thorough understanding of the level of physical fitness and skill acquisition that these athletes must have in order to be successful on stage and in competition.

Suzanne’s other areas of clinical interest reside in lower limb musculoskeletal injuries, spinal pathologies and women’s health.

Nathanial graduated as a physiotherapist in 2012 which saw him work in private practice and hospital settings gaining experience in all areas of physiotherapy including hand therapy, splinting/casting, pre/post-operative care, Men’s Health and general musculoskeletal, occupational and sports physiotherapy. Since then he has gone on to complete further studies in physiotherapy enabling him to be the only dual titled Musculoskeletal, Sports and Exercise Physiotherapist in Penrith.

Nathanial has a strong background in sports physiotherapy achieving accreditation with NSWIS as a service provider and working with many elite sports teams.

Nathanial has a particular interest in working with elite athletes, complex cases and in particular assessment and management of knee, hip and shoulder pain.

Andrea graduated from the Australian Catholic University completing her Bachelor of Exercise and Sports Science in 2018 and Master’s of Clinical Exercise Physiology in 2020. After graduating she attained accreditation with ESSA as an Exercise Physiologist.

During her studies she gained clinical experience in both hospital and private practice settings, working in the cardiac rehabilitation program, heart failure service and mental health unit at Nepean Hospital. And at the ACU Exercise and Lifestyle Clinic working with clients with neurological conditions, cancer and chronic musculoskeletal injuries.

Since graduating, Andrea enjoys working with a variety of clients. She has a particular interest in treating musculoskeletal injuries and neurological conditions, striving to help people increase their functional capacity to get them back to work, sport or the things they love doing.