Warm up properly before training (5–10 mins)

Dynamic stretching pre-workout

Use proper technique to avoid strain

Wear appropriate gear (wraps, mouthguard, etc.)

Stay hydrated throughout the day

Perform cooldown and static stretching

Foam rolling / self-myofascial release

Apply ice or heat when needed (post-injury care)

Rest and sleep 7–9 hours per night

Schedule weekly active recovery (walk, swim, yoga)

Listen to your body—take rest when sore/fatigued

Regularly check in with a physio or coach