1. Always get a good warm up before exercising (activation/mobility work AND Dynamic Stretching and drills best here).
2. Always stretch and cool down after exercising (Static Stretching best here).
3. When feeling hurt/extra sore take ice baths (10 mins) or apply ice for 10-20 minutes to area.
4. Hot and cold contrast showers also help with soreness (dilates and constricts blood vessels that promote the removal of bad blood that gives the muscles the sore/tired feeling).
5. Use self-massage stick/ball to increase blood flow and loosens up muscles, especially in spots that feel extra sore.
6. Taking ibprofen an hour to two before running/exercise will help prevemt inflammation and pain.
7. Wearing the proper footwear prevents injuries that start from the feet and move their way up or around the body.
8. Never ignore an injury, alert coach and if pain gets worse or persist for more than 48-72 hours, so just be aware of how body feels, but don't panic at the first sign of discomfort.
9. Remember R.I.C.E. for acute (sudden) injuries (Rest. Ice. Compression. Elevation)
10. Try your best to get 7-9 hours of sleep a night (or at least 5 days a week).
