Failure to warm up properly increases the risk of injury because muscles stay tight and don't absorb the stress as well. Warming up before exercise gets the blood flowing to muscles and supplies the oxygen muscles need to perform properly. Instead of taking up a sport to get in shape, get in shape first. Start with a conditioning program that strengthens muscles and improves cardiovascular endurance. Alternating sports is a good idea for older athletes to minimize the amount of stress on the same part of the body.
Younger athletes can reduce their risk of injury by alternating hard and easy workouts.
Stop any activity that causes discomfort and allow yourself 48 hours to recover before going at it again. Minor sports injuries can become major orthopedic problems if you ignore pain or other symptoms. Sprains, strains and pulled muscles are red lights signaling you to stop the activity that caused the injury. Give yourself ample time to rest the injured area completely before resuming your sport. Most sports-related injuries to tendons, ligaments, muscles and bones will heal without medical intervention, but you have to be willing to listen to your body and respect what it is telling you.