How can I prevent a sports injury?

The following are some basic steps to prevent a sports injury:

• Create a fitness plan that includes cardiovascular exercise, strength training, and flexibility. This will help decrease your chance of injury.

• Alternate exercising different muscle groups and exercise every other day.

• Cool down correctly after exercise or sports. It should take 2 times as long as your warm-ups.

• Stay hydrated. Drink water to prevent dehydration, heat exhaustion, and heat stroke.

• Stretching exercises can improve the ability of muscles to contract and perform. This can reduce the risk for injury. Each stretch should start slowly until you reach a point of muscle tension. Stretching should not be painful. Aim to hold each stretch for up to 20 seconds.

• Use the right equipment or gear. Wear shoes that give support and that may correct certain foot problems that can lead to injury.

• Learn the right methods to play your sport or do strength training

• Rest when tired. Don't exercise when you are tired or in pain.

• Always take your time during strength training. Go through the full range of motion with each repetition.

• If you do have a sports injury, make sure you get as much rehab (rehabilitation) as needed before restarting a strenuous activity.