By Randall Cooper, Sports & Exercise Physiotherapist
Wearables are everywhere - watches, rings, patches, vests, even smart socks. But most people don’t know how to use them properly.
In Episode 7 of Exercise Matters, I take a hard look at wearable technology - what it can do, what it can’t, and how athletes, coaches, and active people should actually use this data.
🎧 Listen to the full episode here
What Are We Even Measuring?
Wearables now track:
- Heart rate, HRV, sleep, and step count (watches and rings)
- Speed, distance, sprint load, impacts (GPS vests, IMUs)
- Limb motion, gait, and asymmetry (smart insoles, motion sensors)
- Even emerging tech like sweat sensors, head-impact monitors, and smart clothing
The tech is evolving fast. But the key is not just collecting data - it’s knowing what to do with it.
Elite Sport vs. Everyday Users
At the elite level, data from wearables influences:
- Substitution decisions
- Injury risk profiling (via acute:chronic workload ratios)
- Individualised recovery and load management
- Concussion monitoring (smart mouthguards now send live alerts)
For the general athlete, smartwatches and rings offer a more accessible view:
- Are you recovering?
- Are you sleeping enough?
- Are you ready to train hard today?
This data can be powerful if interpreted well, but it’s easy to get overwhelmed or distracted.
Don’t Train Just to the Data
Your HRV is down - should you skip training? Maybe. But maybe you’re just a bit dehydrated or stressed. Sleep score looks bad? Could be noise. Could be travel. Could be nothing.
The point is: wearable data should inform, not dictate, your decisions. Combine it with how you feel, what you’re training for, and what’s going on in life.
Accuracy: Not All Sensors Are Equal
- Chest straps still beat watches for heart rate accuracy, especially during intervals.
- Smartwatches get the job done for most people - but expect some noise in the data.
- Rings like Oura are surprisingly good at tracking sleep trends and recovery.
- GPS vests and IMUs are gold for team sports - but too expensive for most.
- Smart insoles and motion sensors are great in rehab settings, but niche.
The real strength of wearables is in tracking trends over time - not single numbers.
Red Flags and Useful Insights
Wearables are good at spotting:
- Fatigue (low HRV, poor sleep, elevated resting HR)
- Injury risk (spikes in load, gait asymmetry)
- Early illness signs (temp + HR + HRV changes)
But they don’t replace physios, coaches, or good old common sense.
My Take
Wearables are tools. Not magic. Not the answer. But when used well, they give you an edge.
If you’re using one, ask yourself:
- Am I tracking what matters?
- Do I understand what the data means?
- Am I using it to change what I do—or just collecting numbers?
