Fear of injury
Worrying about getting hurt is normal, but avoiding movement can let the fear grow. Bring the movement back in small, easy steps: go slowly to the edge of discomfort, back off, and repeat little and often. A physio or doctor can help if pain or a health condition is involved.
At a glance
- Worry is normal. After pain or an injury, it is normal to feel worried about movements like bending, lifting, running or exercising1.
- Avoiding movement can backfire. It brings short-term relief, but it stops you finding out that the movement is safe2.
- Small steps work best. Go slowly, back off when you need to, and repeat little and often3.
- Some soreness is common at first. Soreness from something new usually settles as your body adapts4.
How do you get past a fear of injury?
Bring the movements you fear back in small, manageable steps, rather than avoiding them. Avoiding hobbies or time with friends can add to social withdrawal and low mood, and can leave you not trusting your body to be strong3. Moving gently back towards what you have avoided works the other way: it gives you the experiences that show the fear is unfounded2. Staying away from movement for too long can also make your body less able to cope, make pain feel stronger and slow recovery1.
Here is how to do it:
- Go slowly to the edge of discomfort, then back off and notice how you feel before trying again3. Discomfort is not the same as pain: if something hurts, stop or ease off.
- Repeat little and often rather than doing a lot at once, and build up gradually3.
- Make it easier if it feels threatening. Try a seated or lying-down version, then make it harder as your ability improves. Exercise can be adapted to suit you4.
- Get feedback on your technique from a physio or trained instructor if you can. Too little feedback can leave people less confident and more afraid of doing exercises wrong, and worry about hurting yourself when exercising alone is a common barrier5.
For people with back pain, exercise tends to reduce fear of movement, though how reliably it does so isn't clear yet6.
When to check with a health professional
If your fear is tied to ongoing pain or a long-term condition, a physio or doctor can help you plan the steps.
If you're starting exercise after a long break, it's always a good idea to see your doctor first.
For an injury or a health condition, see a health professional, such as your doctor or a physio.
Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.
Feeling sick, sweaty or unwell, unexplained discomfort, or breathlessness or dizziness that doesn't settle during or after activity isn't something to ease off for. If it has settled, see a doctor soon.
A sore muscle or joint, or soreness a day or two later, is a reason to ease off. See a doctor or other health professional if it persists or gets worse.
For adults aged 60 and over, being more active can mean more exposure to falls, so build up steadily7.
Quick answers
What is graded exposure?
Graded exposure means returning to movements you fear in a steady, controlled way. Instead of avoiding a movement completely, you bring it back in small, manageable steps. You start slowly, stop at the edge of discomfort, back off, and repeat little and often as you build up.
Will avoiding movement make my pain worse?
Avoiding movement can ease worry for a short time. Avoiding it for too long can make your body less able to cope, make pain feel stronger and slow recovery. Bringing movement back gently, in small steps, is the usual advice. A physio or doctor can help you plan it.
Is it normal to be scared of hurting myself when I start exercising?
Yes. After pain or an injury it is normal to feel worried about movements like bending, lifting, running or exercising. Starting with a small, easy version and building up gradually gives you the chance to see that the movement is manageable, and your confidence can grow from there.
Can I exercise safely on my own, or do I need supervision?
Many people feel nervous about hurting themselves when they exercise alone. Getting feedback on your technique from a physio or trained instructor can help you worry less about doing it wrong. Starting with an easy version and building up gradually also helps. If you have pain or a condition, ask a physio or doctor.
Related guides
- GuideWeatherWhen the weather gets in the way, switch to an indoor or gentler option instead of skipping activity. Short bursts count, and some activity is better than none. Decide on your back-up before the weather turns, and take extra care on ice and in the heat.
- GuideCost and accessWalking from your own door is the clearest free way to start, and every minute counts. You can build strength at home using your body weight or filled water bottles, or from a chair if standing is hard. You don't need a gym or special gear.
- GuideCommon barriers and working around themThe most common barriers are low motivation, lack of time, pain or health problems, fear of getting hurt, cost and access. They differ from person to person, and many are smaller than they feel. A specific plan with an if-then backup for the obstacle you expect can help, though the effect is small.
- GuideIf-then plansAn if-then plan links a situation you expect to a response you choose in advance, such as “If it’s raining, then I’ll walk indoors.” Plans tend to help most if you already want to be active and feel confident. Pick one or two likely barriers and give each a small, specific plan.
- GuideLow energy and tirednessTiredness is a common reason to skip activity, but doing less can leave you feeling more tired. Start with a very small amount you could manage on most days, such as a 5–10 minute walk, and build up slowly. If your tiredness is unusual for you or doesn't settle, get it checked by a doctor.
- GuideFeeling self-consciousFeeling self-conscious when you start exercising is common. Small choices help: pick a quieter time, bring a friend, get to know the place, and choose activity you enjoy. Judge yourself by what you can do now, not by how you look or what others do.
Sources
- Leicestershire Partnership NHS Trust. Graded Exposure.
- Caneiro JP, Smith A, Bunzli S, Linton S, Moseley GL, O'Sullivan P. From Fear to Safety: A Roadmap to Recovery From Musculoskeletal Pain. University of Melbourne (Minerva Access).
- NHS patient leaflet. Chronic pain self-management: exercise and posture.
- Geneen LJ, Moore RA, Clarke C, Martin D, Colvin LA, Smith BH (2017). Physical activity and exercise for chronic pain in adults: an overview of Cochrane Reviews. The Cochrane Database of Systematic Reviews.
- Dickson C, de Zoete RMJ, Berryman C, Weinstein P, Chen KK, Rothmore P (2024). Patient-related barriers and enablers to the implementation of high-value physiotherapy for chronic pain: a systematic review. Pain Medicine.
- Jadhakhan F, Sobeih R, Falla D (2023). Effects of exercise/physical activity on fear of movement in people with spine-related pain: a systematic review. Frontiers in Psychology.
- Sherrington C, Fairhall NJ, Wallbank GK, Tiedemann A, Michaleff ZA, Howard K, Clemson L, Hopewell S, Lamb SE (2019). Exercise for preventing falls in older people living in the community. The Cochrane Database of Systematic Reviews.
General information to help you get active, not medical advice. If you have a health condition or symptoms, check with a health professional.
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