December 5, 2023
The holiday season is a time of joy and celebration, but it’s also a time when injuries can
happen more frequently. Whether you’re decorating your home, participating in winter sports,
or simply enjoying festive activities, it’s important to stay safe and injury-free. At the Sports
and Exercise Medicine Research Institute (SEMLI) in Pretoria, we care about your well-
being and want to share some simple injury prevention tips to keep you safe and sound during
1. Warm Up Before Activities
Before you dive into any physical activities, be it playing sports, helping with home
decorations, or even going for a brisk winter walk, take a few minutes to warm up your
muscles. Warming up is like giving your body a gentle wake-up call. It helps increase blood
flow, making your muscles more flexible and less injury-prone.
2. Use Proper Form
Whether you’re lifting heavy holiday decorations or practicing your favourite winter sport,
always use proper body mechanics. This means bending your knees when you lift, keeping
your back straight, and avoiding awkward movements that can strain your muscles or back. If
you need help with the proper form, our physiotherapists at SEMLI can guide you.
3. Choose the Right Footwear
Proper footwear is essential. Make sure you’re wearing the right shoes for the activity. Good
shoes provide support and stability, which can prevent slips and falls. When it’s icy outside,
opt for shoes with good traction to avoid accidents.
4. Stay Hydrated
Dehydration can lead to muscle cramps and dizziness. It’s easy to forget to drink water during
the holiday hustle and bustle, but staying hydrated is crucial. Be mindful of your water intake,
especially when engaging in physical activities.
5. Balance and Stability Exercises
Strengthen your balance and stability with simple exercises. This can help prevent slips and
falls. You can easily incorporate balance exercises into your daily routine to improve your
At SEMLI , we understand the importance of injury prevention. Our dedicated team of
physiotherapists and sports medicine experts are here to support you. Whether you need
advice on safe exercise practices, rehabilitation after an injury, or sports injury services, we’ve
got you covered.
The holiday season should be a time of joy and togetherness, not a time for injuries. By
following these simple tips and seeking help when needed, you can ensure a safe and healthy
holiday season. From all of us at SEMLI, we wish you a happy and injury-free festive season.
If you need to book an appointment, get in touch at semli.co.za/contact-us/