"An ounce of prevention is worth more than the cure."

This saying should always be lived by all. Just work within your limitations and make it a point to warm-up first before stretching. Never stop abruptly after exercises. Walk around after you cool down.

In addition, before getting into an exercise program it is suggested to start with a check-up first with your physician. You must also vary your exercise to avoid over stressing an isolated part of your body. You should also exercise year-round to improve your strength, flexibility and conditioning to avoid injuries. If you choose to get in a sport, train for it and learn the sport well to get optimum level of fulfillment in engaging in the sport, without worrying much on injuring yourself.

The following are prevention tips for:

1. Foot and Ankle Injuries

• Warm up before any sports activity, including practice.

• Participate in a conditioning program to build muscle strength

• Do stretching exercises daily

• Listen to your body: never run if you experience pain in the foot or ankle

• Wear protective equipment appropriate for that sport

• Replace athletic shoes as soon as the tread or heel wears out

• Wear properly fitting athletic, dress, and casual shoes

2. Heat Injuries

• Pre-season conditioning will help your body cope with the heat and humidity.

• Take many breaks in hot weather. Do not over exert yourself especially if you have not properly trained for the sport.

• Participate in athletic activities in the morning or late afternoon when the temperature is cooler. The sun's rays are most intense between 10 AM and 4 PM.

• Participating in shorter, faster sports events will not decrease the risk of heat injury in hot weather. Instead, try to schedule, longer, slower-paced events.

• Wear lightweight, light colored clothes made of porous materials. Do not wear full equipment, such as heavy football pads, when practicing.

• Drink plenty of fluids when participating in a sports activity, even if you are not thirsty.

3. Shoulder Injuries

• Shoulder injuries can be prevented by regularly doing exercises with the shoulder. Basic shoulder strengthening exercises, wall push-up exercises and shoulder press-up exercises are perfect ways to prevent shoulder injuries.

4. Sprains and Strains

• Participate in a conditioning program to build muscle strength

• Do stretching exercises daily

• Always wear properly fitting shoes

• Nourish your muscles by eating a well-balanced diet

• Warm up before any sports activity

• Use or wear protective equipment appropriate for that sport

5. Stress Fractures

• Slowly increase your activity in any new sport.

• Maintain a healthy diet. Make sure you incorporate calcium-rich foods in your meals.

• Use the proper equipment. Do not wear old or worn running shoes. If pain or swelling occurs, immediately stop the activity and rest for a few days. If continued, pain persists, see an orthopedic surgeon.

• It is important to remember that if you recognize the symptoms early and treat them appropriately, you can return to sports at your normal playing level.