1. Warm-Up Properly

Purpose: Increases blood flow to muscles and enhances flexibility, reducing the risk of strains and sprains.

Method: Engage in at least 5-10 minutes of light aerobic activity (like jogging or brisk walking) followed by dynamic stretches (such as leg swings or arm circles).

2. Rest and Recovery

Purpose: Allows the body to repair and strengthen.

Method: Ensure you have rest days scheduled in your training regimen to prevent overuse injuries. Aim for 7-9 hours of sleep per night to facilitate muscle recovery.

3. Stay Hydrated and Nutrition

Purpose: Maintains tissue elasticity and joint lubrication.

Method: Drink water throughout the day, and eat a balanced diet rich in vitamins and minerals to support tissue repair and overall health.

1. R.I.C.E. Method

Purpose: Stands for Rest, Ice, Compression, and Elevation, and is used for immediate treatment of muscle sprains and strains.

Method: Rest the injured area, apply ice to reduce swelling, use compression bandages, and elevate the injury above heart level.

2. Rehabilitation Exercises

Purpose: Restores function, flexibility, and strength to the injured area.

Method: Once pain allows, begin gentle rehab exercises. Gradually increase the intensity under the guidance of a physical therapist.

3. Psychological Recovery

Purpose: Addresses the mental and emotional aspects of recovering from an injury.

Method: Stay positive and patient. Engage in mild activities or hobbies that keep your spirits up without stressing the injured area.