How to Stop Getting Injured!

🤔 “Lift with your legs, not with your back”?

Ever have a “sleeping injury”?

Whenever I wake up with a kink in my neck, the joke around our house is that sleeping must be an extreme sport. 😅

But honestly? Most injuries don’t happen doing anything dramatic.

They happen during everyday life…

😫 Stepping onto a stool and losing your balance.

😫 Reaching into the backseat and tweaking your shoulder.

😫 Lifting a bag of dog food and throwing out your back.

And these little moments can start happening more often as strength, mobility, balance, and recovery change with age.

But, your body is designed to carry, lift, bend, twist, and move—and the more you intentionally train those movements, the more resilient and capable your body becomes.

Because life should not feel like an extreme sport!

And you should feel strong enough to live it confidently. 💪

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Why This Matters

Getting injured doesn’t just interrupt your workouts—it can quickly impact every area of your health. When pain or injury keeps you inactive for long periods of time, strength declines, mobility stiffens, and even healthy nutrition habits often start to slip. And the consequences go far beyond fitness: prolonged inactivity is linked to further health risks like high blood pressure and heart disease.

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FITNESS SIMPLIFIED

What’s the best approach to avoid these frustrating injuries? 👉 Practice your strength for real, everyday life.

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Fitness Tip for Everyday Strength

Learn to Safely Lift Heavy Things

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Most injuries from daily tasks can be avoided by improving your strength, balance, flexibility, and coordination.

A smart, consistent workout routine can help with that!

But you also need to learn how to move properly while performing everyday activities.

What’s one of the most common causes of avoidable injuries?

👉 Lifting up and carrying something heavy.

I’m sure you’ve heard “lift with your legs, not your back.”

But this video gives you a much more relatable explanation on how to lift safely.

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How to Safely Lift Up Heavy Objects

1. Remember: “Hips Below Shoulders”
2. Get square with the object and keep it close to your body
3. Drop your hips, lift your chest, and push through your legs to stand up

Extra Tip: If the object you’re lifting is very heavy, exhale a split second before you begin lifting it up. This will tighten up and engage your core in order to provide more stability for your spine.

Did You Know...

• Losing your muscular strength, flexibility, balance and coordination as you get older puts you the MOST at risk for injuries when doing everyday activities. But each of these fitness aspects can be easily trained and maintained.

• If you’re a “weekend warrior”—someone who spends the work week sitting at a desk and then compresses all of their activity into the weekend—you’re at a much greater risk for a pulled groin, hamstrings strain, shin splints, sprained ankles, and IT band syndrome.   Reference article.

• If you do get an injury, applying ice for the first 48-72 hours is the best action plan. Also, rest the area, take anti-inflammatory medication and focus on your nutrition. This will all set you up for the best and quickest recovery.

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NUTRITION SIMPLIFIED

When an injury sidelines you, don’t let your nutrition fall apart too!

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Nutrition Tip for Everyday Strength

Boost Your Protein Intake

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💪 Protein becomes especially important during recovery because it helps repair muscles, tendons, ligaments, and bone—while protecting against muscle loss when you’re less active.

It also helps to prioritize:

◾omega-3 fats,

◾vitamin C-rich produce,

◾zinc,

◾and plenty of water

These nutrients help manage excess inflammation and promote tissue repair as you recover

Shrimp is loaded with protein and easily available in stores.

Try this 👇🏼 recipe today with a hydrating and nourishing salsa on the side.

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Shrimp with Quinoa and Avocado Mango Salsa‍

More ideas to Eat Seasonally

• Swap out the shrimp in the recipe above with some salmon for extra omega-3 fats
• Mix a scoop of protein powder into your Greek yogurt and top with hemp hearts for a unique protein bump
• Mix egg whites with 1-2 full eggs and some chicken sausage for a protein filled breakfast scramble

MINDSET SIMPLIFIED

You do not need to “push through” everything to prove you’re strong!

So many injuries happen because women ignore warning signs, move carelessly, or try to muscle through loads their body isn’t ready for yet.

Pay attention to what your body is telling you.

If something feels too heavy, awkward, or unstable,

…adjust the load, slow down, or ask for help.

And then use that moment as information, not failure.

👉 Those limitations simply show you where your body needs more strength and support.

And the encouraging part??

As you intentionally build strength, stability, and body awareness…everyday tasks start to feel easier.

✨ And your risk of injury goes down dramatically. 💪

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Mindset Tip for Everyday Strength

Honor Your Physical Limits

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THE TAKEAWAY

Everyday injuries most often happen during simple tasks…not gym workouts…so building strength, balance, and awareness in real-life movements is key. Knowing your limits and practicing how to move safely can help you stay strong, active and injury-free for the decades to come.‍

1. Learn to Safely Lift Heavy Things
2. Boost Your Protein Intake
3. Honor Your Physical Limits

ADDITIONAL RESOURCES

Self Care Simplified podcast

SELF CARE SIMPLIFIED PODCAST EP No. 303 Increasing Muscle Mass - How Much Weight Should You Lift?

‍SELF CARE SIMPLIFIED PODCAST EP No. 292 Easy Ways to Reduce the Risk of Injuries from Falling (Start these NOW)

SELF CARE SIMPLIFIED PODCAST EP No. 287 Lift Safe! Tips on How to Lift Heavy Objects & Avoid Injury

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SPECIAL RESOURCE

Most everyday injuries are due to falls, and the majority of these falls can be completely avoided with better strength and range of motion for our joints. Follow along with me in this video to learn some really important—but simple—exercises to strengthen your joints and help you move with more fluidity.

3 Exercises that Fix 95% of Your Problems

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Until next week... Be strong‍

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