The nine exercises that are the WORST on your bones and joints – and top tips to ease the strain

Exercise is undeniably one of the best things we can do for our health, but while movement is vital, not every form is gentle on the body.

Certain groups are more vulnerable to exercise-related injuries than others, too. 

Older adults, for example, naturally experience reduced tissue elasticity and slower recovery, while those who are new to the gym, or returning after months or years away, also face a high risk, as their enthusiasm often exceeds what their bodies are physically capable of.

People with pre-existing joint or tendon issues, such as arthritis or sprains, are also at risk, as even small spikes in training load can trigger flare-ups.

Physiotherapist and Strength Coach Kim Johnson, an ambassador for made-for-women Running shoes by QLVR, which are worn by Dame Kelly Holmes and Davina McCall, often sees mistakes occur on the gym floor.

‘If you feel pain during or after exercise, notice swelling, pinching, catching or fatigue that seems disproportionate, it is usually a sign you need to adjust your technique, load or exercise selection,’ Kim explained.

While doing too much too soon can be damaging, a lack of movement is also bad for the body. 

‘Avoiding movement entirely weakens bones, muscles, and tendons,’ Kim explained. ‘Over time, this reduces joint resilience and increases injury risk.’

PT and strength coach Philip Jones, who co-founded Move Well Gym with Kim, said: ‘Build movement into your daily life in ways that feel manageable. 

‘Simple walking, gentle strength work, and low-impact activity that wakes up the body without overwhelming it. 

‘Once that feels comfortable, you can begin to add in more variety, with a focus on exercises that use resistance to build strength and movements that take your body through different directions to improve mobility.’

Read on for the nine biggest exercise no-nos and the key ways to train and move better for your body. 

Free weight resistance training without instruction

Weight training may have amazing benefits, but poor execution and technique will cause setbacks, not progress.

‘Popular exercises, such as squats, deadlifts and presses are all extremely effective,’ Philip said. ‘But I have seen these performed without knowledge of the proper technique, and this places such stress on joints rather than strengthening muscles.’

How to ease the strain? ‘Get instruction from a qualified coach,’ Kim insisted. 

‘Start with lighter loads and focus on learning the movement patterns before increasing weight gradually.’

Tennis when the shoulder is not ready

You may love the game, but returning to the court when your body hasn’t fully recovered will only cause a flare-up.

Kim explained: ‘Tennis involves frequent overhead movements and rapid changes of direction. If the rotator cuff and shoulder blade muscles are not strong or coordinated, the shoulder can become irritated.’

How to ease the strain? Philip said: ‘Attempt to focus on strengthening all the supporting muscles around the shoulder, and not just the ones you use to hit the ball. 

‘You need to build your range of motion gradually so the joint can move comfortably through the swing and swerves. 

‘You may have a passion for the game, but don’t be afraid to reduce power, frequency, or intensity until the shoulder feels stable and controlled. Rushing back in will only trigger a setback.’

Golf with lumbar spine or disc issues

Much like with tennis, the swing of the club can exacerbate a niggle or injury, so don’t rush back before you’re ready.

Kim said: ‘Golf requires fast, repeated rotation. If the lower back or discs are sensitive, the swing can aggravate symptoms.’

How to ease the strain? Philip said: ‘Work on building your core strength and improve the mobility of your hip and thoracic and take a break until your back feels more robust.’

Running without building your body up

Running is a popular form of exercise, but whether running outdoors on pavements or on a treadmill, it can place a strain on our joints. Especially if you rush into long-distance routes.

‘Starting to run without first building walking capacity or basic strength can overload joints,’ Philip said. ‘Running in old or unsuitable trainers adds extra pressure to the ankles, knees and hips.’

How to ease the strain? ‘Walk first, then progress to walk–run intervals,’ Kim insisted. ‘The Couch to 5k is a great programme. Make sure you have the right footwear too. 

‘For early conditioning for women, QLVR women’s Running Slippers are uniquely shaped for the female foot, and well cushioned to reduce unnecessary pressure on joints.’

Nicolle Dean Co-Founder at QLVR adds: ‘Footwear plays a bigger role than most people realise to avoid unnecessary joint stress or injuries in running and gym training. 

‘Supporting and cushioning make it easier to move well, build strength safely and stay active for the long term.’

Rowing machines with poor form

A great piece of equipment for a full-body workout, but when not used properly, the rowing machine can have you in stormy waters.

‘Many people round their spine, overreach or pull with their lower back instead of their legs,’ Kim said. ‘This can create unnecessary strain on the lumbar region and shoulders.’

How to ease the strain? ‘Remember to drive with the legs, hinge from the hips, keep the spine long and finish the stroke with the arms,’ Philip explained. 

‘Slow the pace until your technique is solid.’

Heavy gardening or DIY without preparation

You may not think of potting plants or popping up a shelf as exercise but these tasks can be sweat-inducing, and also risk injury if we’re not careful.

‘Tasks like lifting compost bags, dragging pots or twisting awkwardly place sudden, heavy loads on tissues that are not conditioned for them,’ Philip said.

How to ease the strain? ‘Try to break tasks into smaller steps,’ Kim suggested. 

‘Hinge from the hips rather than rounding the back and build strength gradually to improve tolerance.’

Long downhill hikes when knees or hips are sensitive

Walking can be great exercise, but a sharp decline can lead to problems. 

‘Descending increases the force that travels through the knees and places extra demand on the hips and ankles,’ Kim said.

‘If these supporting muscles aren’t strong and coordinated, the joints end up absorbing more strain, which can lead to discomfort or injury over time.’

How to ease the strain? Philip explained: ‘Make use of equipment that can lighten the load a little, like walking poles. Try choosing a flatter or shorter route too and build up your capability slowly.’

High-impact classes when you are deconditioned

An exercise class can be great when you’re trying to ease back into fitness, as it often provides a supportive environment and motivation, but going for something advanced when you’re still a novice can spell disaster.

‘A high-impact class may involve exercises such as jump lunges, tuck jumps or fast step routines, and these can really stress tendons and joints if strength and control have not been developed first,’ Philip explained.

How to ease the strain? ‘Start with low-impact variations,’ Kim suggested. ‘Work to build strength and coordination before adding height or speed. 

‘When you feel more confident, attempt a class but don’t do anything that feels painful. Protect joints by choosing shoes that offer support and high quality shock-absorbing cushioning’

Wide-stance movements like sumo squats when they do not suit your hip anatomy

Our bodies are not one size fits all, and that goes for our hip placement. 

‘Some hips handle wide stances well,’ Kim said. ‘Others feel pinching or instability due to labral issues or impingement.’

How to ease the strain? ‘Narrow the stance, adjust depth and strengthen hip stabilisers before progressing to something more advanced,’ Philip said.