You can reduce the risk of acute injury and the extent of strain injuries by ensuring you keep your body in good shape.

Being in good shape reduces risk of injury

You can keep your muscles and joints flexible so they can better withstand strain by:

  • Strength training
  • Stability training
  • Balance training
  • Staying fit

Try our mini program
Make sure your entire body is warmed up before you start so that it is prepared for physical challenges.

It is a good idea to do stretching exercises both before and after physical activity, to prepare the body and ensure good blood circulation to the muscles and joints.

Start small and work your way slowly up.

Before you begin

  • Stand in flat shoes or barefoot in comfortable, loose-fitting clothes.
  • Make sure you have floor and arm space around you.
  • Stand in a neutral position with both feet parallel, knees slightly bent, push your chest slightly forward and pull your chin in
  • Tense the deep core muscles and pelvic floor - take some deep breaths.
  • Do each exercise at a slow pace.
  • Repeat each exercise 5 to 10 times, take a break then repeat the exercise.
  • The exercises should be performed daily.
  • Stop immediately if you feel pain performing an exercise and consult your doctor or authorised therapist.

Contact your doctor
Always seek a physician or licensed therapist, if the pain has the same intensity for more than 36 hours.

Read more
Read more about which type of therapist you need here.