WEEK 8: Preventing Injuries

WEEK Eight: “Preventing Injuries

Fitness Coach Kmaru

Good morning,

Have you taken your breakfast yet?

You should because it is the most important nutritional meal of the day. A healthy diet plan can promote weight loss, reduce the risk of coronary artery disease, reduce the risk for stroke and other cardiovascular diseases, aids your body for training and the prevention of injuries.

In our previous session we focused on resistance training, by combining them with your favourite outdoor activities it can be fun, but they can also be dangerous if you are not careful. You can help prevent injuries by:

  • Getting a physical test  to make sure you are healthy before you start playing your sport.
  • Wearing/ choosing the right shoes, gear and equipment.
  • Drinking lots of water.
  • Warming up and stretching.
  • Adequate recovery.
  • Nutrition

Injury to the body is painful and often a debilitating experience. It affects you psychologically as well as physiologically, impacting significantly on your work and lifestyle. An injury can range from a simple acute haematoma to a chronic, constant pain injury such as tennis elbow.

Common Injuries

Exercise should provide a moderate and gradual increase of stress to the skeletal muscle system. Overuse can lead to a variety of common injuries because you are not allowing time for your body to heal. You can increase the progress towards your fitness goals by avoiding injuries that will become obstacles in your training regime. Some common injuries can include:

  • Muscle Soreness
  • Sprains
  • Fracture
  • Tendonitis
  • Lower back pain
Managing Injuries

If you get hurt, stop exercising!  Continuing to exercise can cause more harm. Treatment often begins with the RICER (Rest, Ice, Compression, Elevation, Referral) method to relieve pain, reduce swelling and speed healing. Other possible treatments include pain relievers, keeping the injured area from moving, rehabilitation and sometimes surgery.

If you have already hurt yourself from training/playing a sport in the past, make sure you recover completely before you start up again. If possible, protect the injured part of your body with padding, a brace or special equipment. When you do start training again, start slowly.

Prevention of Injuries

1.       Be in proper physical condition to play a sport.
2.       Wear appropriate protective gear and equipment.
3.       Avoid playing when very tired or in pain.
4.       Always warm up before playing.
5.       Rest.
Action Plan
1.       Pay attention to your body. Take small steps to get to your fitness goal
2.       Play/Train smart

Next week topic

Boost your weight loss

Sources & Images courtesy of:



Vinh Van Lam
the authorVinh Van Lam
Vinh Van Lam, co-founder of ArtSHINE, is a visionary art coach and entrepreneur with a passion for fostering creativity. With a diverse background in art and business, he brings a unique perspective to empower emerging artists, enabling them to thrive in the dynamic art industry through the innovative platform of ArtSHINE.

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