Minimizing Risk of

Injuries
GROUP 5
WARM-UP
• Every exercise/ workout/ physical activity should begin
with a warm-up. It prepares the body for exercise by
increasing heart rate and improving blood flow to skeletal
muscles, which can prevent injury. Your warm-up should
consist of at least five to ten (5-10) minutes of gentle
cardiovascular exercise that helps you break a sweat. Finish
off your warm-up with sport-specific movements that
mimic what the rest of your workout will require of your
body but at a lower intensity. It prepares your body for what
is to come
STRETCH
• Once your muscles are warm, they become more
elastic and ready to be stretched. Static stretches,
holding each position for 10-30 seconds, or
dynamic stretches – moving the body through a
functional range of motion – will help prepare the
muscles, joints, and tendons for work by allowing
them to move through a full active range of motion
without restriction. The more prepared your body is
for the workout, the less likely it is to be injured.
 PROGRESS PROPERLY
• Start your exercise/ workout/ physical activity slowly. Try
not to do too much or too fast to avoid excessive muscle
soreness and tightness. Over time, slowly increase the
amount and intensity of the workout. A 5% increase as the
exercise becomes too easy is a safe progression. Ensure the
use of safe, properly-fitted equipment.
COOL DOWN
• It is the most commonly forgotten portion of the
workout. It helps safely bring the body, heart
rate, and muscles back to their resting state.
Perform five to ten (5-10) minutes of low-
intensity cardiovascular activity, followed by
stretching. Cooling down immediately after
your workout will help decrease delayed onset
muscle soreness and aid in recovery which will
help prepare your body for its next exercise/
workout/ physical activity.
LISTEN TO YOUR BODY
• Do not ignore aches and pains in joints or muscles that
do not improve in 24-48 hours (1-2 days). These could be
signs that a more severe injury is developing. If your body
is too sore or tired from a previous exercise/ workout/
physical activity, you should consider taking a day off or
cross-training to avoid injury.
REST AND
RECOVER
• Rest is critical to avoiding injury and seeing
gains in your training/ exercise/ workout
program. You cannot get faster or stronger
without allowing your body time to heal and
recover. Rest days should occur at least one to
two (1-2) times per week. You can choose to
use one of your rest days as an active
recovery day where, for instance, you take a
gentle yoga class instead of a full rest day.
FOLLOW HEALTH DIET
• The best complement to a true injury prevention plan is a healthy
diet consisting of whole foods with adequate macronutrients:
protein, fat, and carbohydrates. A poor diet high in processed foods
and sugar can contribute to muscle weakness and decreased
cardiovascular endurance. Hydration is equally important and
should be maintained before, during, and after your exercise/
workout/ physical activity using water and electrolytes.
THANK YOU!