One PT has seen an uptick in injuries from *this* type of class

Injuries are the nemeses of workout warriors everywhere. Sure, you can totally get them from yoga and running , but Helen Kim, DPT, a New York City-based physical therapist, says she’s witnessed an uptick in clients who end up at her practice with shoulder, neck, lower back, and knee injuries (among others), thanks to none other than fusion classes.

“These type of classes are very trendy and popular because they are offering something ‘new,’ and blending together other types of traditional exercises,” the physical therapist explains, citing yoga and pilates combo as an offender. “This may be appealing since they are fun, different, and challenging. However, because of the fast pace and competitive nature of these classes, you may be more focused on trying to follow along and not pay attention to what you’re feeling and modifying if needed,” she says. Plus, because you’re melding together two different modalities form of the movement can quickly go out the window.

To avoid walking out of yoga boxing with a case of pulled hamstrings, Kim has three recommendations. First, do your homework on the class. If it promises to feature a slot of workout moves your body’s never done before, it might not be for you (yet). Two, take a beginner’s class of both parts of the fusion beforehand (for example: dance cardio and reformer), so that you can nail the technique then go for the combination. And finally, spread these fusions out throughout the course of a week, leaving rest days in between for your body to heal. Follow these three rules, on top of listening to your body, and you’ve got a winning combo.

Make the most of your workouts by avoiding these 5 super-common recovery mistakes. And if you’re a runner, these self-care practices could be game-changers.