It is essential that the athlete maintain a consistently high level of fitness during the preseason, the competitive season, and the off-season. A consistently high fitness level not only helps to prevent injury, but increases the performance standard of the athlete. It is important to incorporate strength training in the proper way. For example: the competitive season is not for building muscle in the weight room, but for maintaining the muscle built during the off-season.

The body will not heal unless it is given time to rest. Injuries need time to heal that is the main factor. Without that time, they will not heal properly.

Injuries can occur when the athlete does not get enough sleep, because the athlete is weaker, less coordinated and less emotionally motivated. Always try to get at least 8 hours of sleep a night.

Weather, playing surface, temperature, and clothing type can all affect the health and performance of an athlete. Be sure that where practice or play happens the grounds are clean and well-kept to avoid any accidents.

Be sure that all gear fits properly and is up to date performing its function. Shoes are extremely important to prevent all sorts of injuries. Be sure to buy shoes that are specific to your sport, that fit properly both in length and width, that form to your foot and help correct any defects, give the proper support, and that are not worn out and old.

The body must be prepared before it can perform. Cold muscles will turn into hurt muscles. Always begin each activity with a proper warm-up incorporated with a stretch, together lasting about 15-30 minutes.

Without a warm-up the body is at high risk for injury, and the performance level of the athlete will decrease. Always end with a cool down and a stretch to decrease muscle soreness.

Remember muscle soreness is not an injury and can be reduced with a proper warm-up, cool down, and stretch.