Eighty percent of all injuries could be avoided if all only taekwondoists at all levels prepared properly for training and competition.

Rule number 1 : Be fit. Methodical exercise (not violent sudden efforts) should be used to build up the correct balance of flexibility , strength and endurance.

Rule number 2: Warm up and down thoroughly. Even if the body is not super fit or highly tuned, it will perform better when warmed. Set aside 15 minutes for these and another 5 minutes to warm down. This will prevent stiff, sore muscles the next day and when correctly executed, increase the general fitness.

Rule number 3: Use the correct equipment and technique. Millions of injuries are caused not in tournaments but in training. Overuse when one part of the body has been asked to do too much and quality rather than quantity of work is what counts. More is not necessarily better.

Aches and pains	Indications that something is wrong. Enduring pain can increase degree of injury. Pinpoint problem and treat it properly.
Asthma	Train in a series of short sessions with rest in between.
Breasts	Bouncing unsupported breasts may be painful after exercise due to friction or torn tissue. Sports bras are available. Blows to breasts do not cause cancer. Damaged breast fat may feel like a lump and takes time to heal.
Bunny hops	Should be banned from training regimes. Too many cartilage are torn.
Check-up	Useful for older men and women.
Children	Do not use age to match children. Match for size.
Coffee	Stimulates body to release fat into the bloodstream. Muscles can therefore work longer before drawing on reserve glycogen.
Colds weather	May affect some sufferers from asthma. Use asthma inhaler (Salbutamol or Ventolin) 15 minutes before exercise.
Dehydration	Causes bad performance. Check urine colour. Drink more water if its not clear.
Diet	Normal balanced diet during training. Load muscles with glycogen (muscle energy source) before championship. Eat 3 hours before the meet with high energy easily digested food such as rice, bread or beehoon. Slow digested food should be taken in small amount.
Epileptics	No sparring should be allowed because they cannot withstand any blow to the head.
Fitness	Minimum requirement is exercising 30 minutes every two days. Build up gradually.
Flexibility	Stretching in taekwon-do is essential. Muscles with no reserve in length may tear.
Flu	Never train with temperature or with aching muscles due to fever
Genitals	Need protection. Wear hard cups.
Gum shields	It protects teeth and reduces concussion.
Hair	Keep long hair out of eyes with headband.
Kit	Every instructor should have a fully equipped injury kit with him handy.
Liniment	Smells sporty but its warm sensation has no deep-down effect on muscle and is no substitute for warming-up stretching.
Pulse rate	A fit person will do same amount of exercise at slower heart rate then less fit. Teach students to monitor the pulse rate.
Salt	Lost from body in sweat and must be replaced by taking performance drinks or tablets. Drinking water is most important.
Sex	Sportsmen and women feel no need to abstain before competition. Relaxation after lovemaking calms pre-match tension
Smoking	Bad. Contracts artery and allows less blood through to the muscles. Smoke clogs up fine filters in the lungs
Sweatbands	Helps to keep sweat and hair out of the eyes
Temperature rise	STOP ALL TRAINING. Dehydration has set in. Drink lots of water

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