If anyone were to ask me about ‘the most unforgettable moment’ of the 2016 Olympics taking place in Rio, Brazil, my response would be faster than your heartbeat. No pain, no gain, right? But sometimes the pain exceeds gains, as seen in so many injuries at Olympics. Did anyone hear the gut wrenching cries of the French gymnast, Samir Ait Said, as he suffered the gruesome bone crushing injury during the qualifiers?

Though many grisly accidents are usually unpredictable and somewhat unpreventable, in times like these one has to remember that precaution is better than cure. Gymnastics may be a graceful and aesthetically pleasing sport. But the fact of the matter is that it is a sport, and upper body injuries at Olympics such as wrist fractures, cartilage damage and spinal fractures can happen.

You know life is a series of capricious and unwanted turns but a little planning can save you from a potential harm. So without further ado here are ways to prevent gymnasts or contenders of any sport from injuries from where there is no return.

According to the American Academy of Orthopedic Surgeons, research has proven time and again that cold muscles are more prone to injury thus it is vital to warm up and stretch your muscles with jumping jacks, stationary cycling or walking for 3-5 minutes. Another measure that is neglected by all is cool downs — gentle stretching after a vigorous workout.

Strength training with weights can help build muscle mass in order to withstand the tension during gymnastics, and avoid injuries at Olympics. And during these workouts one must remember to allow one’s body to cool down through sweating by hydration.

Furthermore, a strong core can help provide gymnasts with a stable base for their arms and legs. This might sum up the physical part of the precautionary wheel, the other vital part is that of mental training which is conditioning the mind and letting go of fear and regret.