Avoid These 7 Strenuous Activities for Better Joints and Fewer Injuries, Physical Therapists Say

These common moves may be doing more harm than good—especially if your joints are already stressed.

By Christina Manian, RDN

Published on December 30, 2025

As we near the turn of the New Year, many people will be adopting new exercise programs, fitness goals, and gym memberships. However, it’s all too easy to jump headfirst into strenuous exercises and activities without the proper preparation—or proper form. This can result in fatigue, pain, or even injury. “Most everyday exercisers can safely participate in a wide variety of workouts; however, certain movements carry a higher risk of joint stress or injury. This is especially true if someone is deconditioned, recently returning to exercise, or managing underlying musculoskeletal issues,” explains Joseph R. Hribick, PT, DPT, DSc(c), COMT, FAAOMPT, physical therapist and clinical assistant professor of physical therapy at Lebanon Valley College. 

Strenuous activities and exercises fit under this category. To help you avoid accidentally overdoing it, we spoke with two physical therapists to identify activities to be wary of if you’re not in the best shape, have a history of certain injuries, or don't know the proper form for exercises. “There are very few ‘bad exercises,’ but there are bad exercise habits,” says Dr. Dave Candy, PT, physical therapist and owner of More 4 Life. Here are seven exercises to be cautious of without proper prep or the counsel of a professional.

Plyometrics or Explosive Training

High-impact plyometrics like jump squats, box jumps, or burpees—as well as other explosive exercises—without proper form, training, or baseline fitness can be problematic, according to these PTs. “Exercises like power cleans, kettlebell swings, and box jumps are great for building speed and power, but they also require precise technique to avoid injury,” Candy says. “Make sure to work with a coach, trainer, or physical therapist to learn proper technique before doing these on your own.”

Hribick agrees, adding that “these plyometric movements can often produce high ground reaction forces that place increased stress on the knees, hips, ankles, and lower back,” he says. “Fatigue or poor landing mechanics during these exercises can increase the risk of injuries such as tendon irritation, muscle strains, and other overuse injuries.” Alternatively, Hribick suggests starting with low-impact step-ups onto a box, step, or bench; squats without jumping; and small hops for more controlled power training.

Heavy (or Overhead) Lifting

Heavy and/or overhead lifting can increase your odds of injury without the right preparation and technique. “Performing overhead weightlifting demands excellent shoulder mobility, rotator cuff stability, and trunk control,” Hribick says. “Many everyday exercisers have limited shoulder range of motion, decreased rotator cuff and scapular strength, or underlying shoulder impingement. Therefore, these lifts pose the risk of placing added stress to the shoulder, neck, and even the lower back.”

Candy concurs, sharing that “you want to challenge your muscles, but first, focus on learning proper technique before using heavy weights,” he suggests. “Start in the 12 to 15 rep range when just learning the technique. Once you've learned proper technique, using a weight that allows you to perform six to 10 repetitions is optimal for most people trying to build strength.” For alternatives that are easier on your body, try scapular (or shoulder blade) strengthening exercises, seated rows, and resistance-band shoulder internal and external rotation.

Long-Distance Running

Without appropriate progression, heading out for a one-off long run can be a recipe for disaster. “Running repeatedly loads the joints and soft tissues of the spine, hips, knees, and ankles,” Hribick says. “If one does not gradually increase their mileage over time, incorporate cross-training, or include recovery days, they may face a higher risk of injuries such as plantar fasciitis, Achilles tendinopathy, stress fractures, and knee or hip pain.” Run-walk intervals, incline walking or hiking, or elliptical, cycling, or swimming for cardio conditioning are smart ways to prepare for this impressive pursuit.

Overtraining

Overdoing it with your training is also not a good idea—regardless of how fit or educated you are on proper form. “Don't increase your training volume too quickly,” Candy says. “Whether that's running or lifting weights, your body needs time to recover between workouts. Allow at least one full day of rest between weight training sessions for the same muscle group, and avoid increasing running mileage by more than 10% per week.”

Deep Squats or Lunges

When you have limited mobility or poor form, deep squats and lunges should be off the table, according to Hribick. “Deep squatting or lunging requires adequate hip, knee, and ankle range of motion,” he says. “These movements also involve significant muscular control from the gluteals and the core. If one is lacking range of motion at either the hips, knees, or ankles, or if lacking gluteal or core strength, one will often compensate by collapsing inward at the knees or rounding the spine. These compensations can place stress on the knees, hips, and lower back and can increase one’s risk for injury.” For gentler alternatives, he recommends sit-to-stands from a box or chair, split squats with shorter ranges, and wall sits at or above 90 degrees of hip flexion to build strength in a stable position.

Exercising Through Pain

Doing any sort of physical activity through pain is also not a smart choice for your overall health, regardless of how lofty your fitness goals are. “The old adage ‘no pain, no gain’ is only partially true,” Candy says. “Muscle soreness from unaccustomed activity is OK, but sharp pain or joint pain should be avoided. If you're still having muscle soreness from your prior training session, pick an alternative activity to allow yourself to actively recover. If you're having severe pain or joint pain, seek help from a medical professional.”

High-Intensity Interval Training (HIIT)

Without adequate conditioning at baseline, HIIT training can be a less-than-stellar idea. “HIIT workouts can be very effective but can quickly increase one’s heart rate and joint loading,” Hribick says. “Without a solid baseline level of strength and cardiovascular fitness, the intensities of some of these workouts may be above what one’s tissues (muscles, tendons, ligaments, joints) are used to handling and can increase the risk of a musculoskeletal injury or cardiovascular strain.” For alternatives, he offers moderate interval training (one minute brisk, two minutes easy); continuous moderate-intensity walking, cycling, swimming, hiking, or rowing; and lower-impact circuit strength training.

Exercising Safely

While all of these intense physical pursuits (minus overtraining and exercising through pain) can fit into a healthy exercise routine, proper baseline fitness and form are essential. “The term strenuous is relative,” Hribick says. “An exercise that is safe for one person may be too demanding for another. Some important factors, such as age, current fitness level, injury history, and mobility limitations, can influence how the body tolerates the exercise.” To assess these factors individually, be sure to seek professional advice on proper form and exercises appropriate for your fitness level. Also, be on the lookout for warning signs that you may be doing too much or exercising inappropriately. These include sharp pain, pinching, and deep joint pain—mild muscle fatigue and soreness are normal, according to these physical therapists.

That said, gentle exercise can be equally as effective for many people. “Low impact does not mean low benefit,” Hribick says. “Activities like incline walking or hiking, weight training with resistance bands, Pilates, cycling, elliptical, swimming, and rowing provide high rewards with significantly less joint stress.”