It may sound obvious, but stretching and warming up before any strenuous physical activity will drastically reduce your risk of injury. Without this warm-up, the body is going into the activity unprepared and susceptible to strain. Always end with a cool down and stretching to reduce the likelihood of muscle soreness

Staying hydrated is essential to injury prevention. Athletes should always be well hydrated throughout the entire day, regardless of whether or not they are engaging in physical activity. When the body is dehydrated, it can’t perform properly, which can lead to muscular problems, headaches, or heart disorders.

A well-balanced diet is the key to staying healthy as a competitive athlete. Your diet is your body’s fuel, so you need to make sure that what you’re putting into your body is actually going to keep the engine running. If you don’t receive enough vitamins and nutrients from a balanced diet, your athletic performance will suffer and you’ll find yourself at greater risk of injury,, including muscle soreness and cramping.

This is a key aspect of what you will learn in a physical therapy regimen. Designed to establish a balance between strength, flexibility, biomechanics, and training, consistent functional training is integral to preventing injury. The body is capable of a vast range of motions, but it needs to be trained in those motions so it knows how to perform them safely. Functional training will simulate movements you may perform at work, home, school, or on the field, so your body develops the appropriate muscle memory. Regular functional training will make your muscles more stable and less injury-prone.

Whether you do this with a strength and conditioning coach or sports physical therapist, maintaining a high level of fitness during the offseason and preseason is important to getting your body in shape and reducing your injury risk. Staying active, practicing your sport, and hitting the gym for even moderate workouts, will not only help prevent injury, but also increase your performance. Your strength and conditioning coach or physical therapist can help you develop a conditioning program tailored specifically to your sport and your fitness goals.