• Develop a proper routine of pre-season exercise. Start slowly at around 4-6 weeks before the start of the season and build up to playing fitness.
• Warm up sufficiently to help prevent rupturing or tearing muscles.
• After exercising do not just stop. Keep muscles moving at a lesser rate for five minutes then stretch gently.
• Use the right equipment and clothing. For all contact and speed sports protective clothing is a must.
• The right footwear is particularly important; avoid training shoes with the "killer tab". This sticks up at the top of the heel, and is the commonest cause of injury to the archilles tendon. The top of the heel should be cut away, unless full ankle support is given (as in a baseball boot).
• All sports shoes enhance the foot's natural shock absorbency, so make sure they have good cushioning. Avoid jogging on pavements - keep on the grass. Pick the right shoe for the sport - don't play squash in trainers and don't jog in a tennis shoe.

Don't be a hero - "no pain no gain" is the silliest motto ever invented about exercise. Pain is there to warn you to stop what you are doing and you ignore it at your peril. If you do suffer an injury, don't play on if you are in any doubt about how serious it is. When treating an injury, act quickly.

Remember the word R.I.C.E;
Rest the injured part
Ice to take the heat out of the injury (many people use a pack of frozen peas wrapped in a cloth)
Compress the injury to stop bleeding and/or reduce swelling (i.e., bandage)
Elevate the injured part to reduce the flow of blood which also reduces swelling

Children
Many people think that children do not need to take these precautions as they are more supple than adults. But with bones that are still growing, it is even more important to prevent injury and treat quickly. Even slight injuries can affect growth and lead to problems in later life.