A twisted ankle is always a possibility when running or walking. This injury stretches or tears ankle ligaments. It is recommended to stay away from any high-impact or repetitive exercises that work the ankle. Do lightweight, upper-body workouts or low- to no-impact aerobics like using a stationary bike or swimming.
Weightlifting
Associate Professor Brian Parr, Ph.D. and Head Athletic Trainer Brandon Aiken at the University of South Carolina say that the number-one cause of injury is people doing too much too soon.
”This is especially common among novice exercisers who don't have enough experience to know how they should feel during and after a training session and, therefore, don't recognize the signals that they are doing too much,” Parr and Aiken told Lifehacker.com. “Poor technique is another major factor that contributes to injuries during exercise.”
There is a tendency to push one’s self too quickly. A novice should focus on light weights, which can be just as effective as lifting heavy weights when the number of reps increase. For instance, a workout may involve three sets of 25 to 30 reps.
After learning the proper technique, progress slowly. Work with an instructor who can show which muscles should be fully engaged.
“No pain, no gain” is a sports myth that needs to be debunked. A successful workout will not result in pain, especially sharp pain. A bit of muscle soreness and heaviness is usually the outcome of a good workout.
Risky Exercises
These tend to be popular exercises at the gym. But they hold risks, as discussed below.