Follow a structured and consistent training program Since injuries occur when we do too much too soon, it is important to resume activity gradually. Increase time of participation no more than 10 percent per week. Runners should incorporate progressively longer slow distance runs as well as shorter runs at faster than race pace. Participants in golf, tennis, and team sports should spend training sessions practicing strokes and skills prior to resuming competition. A well-designed training program also provides adequate rest.
Proper footwear helps limit shock and stress.
Choose shoes designed for your specific sport. Running shoes should be replaced every 400 miles. Refrain from racing flats in training as these shoes are designed for fast running and do not provide the necessary support and shock absorbing qualities for daily training. Allow time for proper warm up and cool down Light activities such as jogging or easy sport activity and stretching prior to work out prepare the muscles by promoting local blood flow and flexibility while a cool down helps hasten recovery. Ten minutes of stretching before and after running or sport should be sufficient.