Simple Tips to Prevent Sports Injuries

• Don't bend your knees more than half way when doing knee bends.

• Don't twist your knees when you stretch. Keep your feet as flat as you can.
• When jumping, land with your knees bent.
• Do warm up exercises before you play any sport.
• Always stretch before you play or exercise.
• Don't overdo it.
• Cool down after hard sports or workouts.
• Wear shoes that fit properly, are stable, and absorb shock.
• Use the softest exercise surface you can find; don't run on asphalt or concrete.
• Run on flat surfaces.

For adults:
• Don't be a "weekend warrior." Don't try to do a week's worth of activity in a day or two.
• Learn to do your sport right. Use proper form to reduce your risk of "overuse" injuries.
• Use safety gear.
• Know your body's limits.
• Build up your exercise level gradually.
• Strive for a total body workout of cardiovascular, strength-training, and flexibility exercises.

For parents and coaches:
• Group children by their skill level and body size, not by their age, especially for contact sports.
• Match the child to the sport. Don't push the child too hard to play a sport that she or he may not like or be able to do.
• Try to find sports programs that have certified athletic trainers.
• See that all children get a physical exam before playing.
• Don't play a child who is injured.
• Get the child to a doctor, if needed.
• Provide a safe environment for sports.

For children:
• Be in proper condition to play the sport.
• Get a physical exam before you start playing sports.
• Follow the rules of the game.
• Wear gear that protects, fits well, and is right for the sport.
• Know how to use athletic gear.
• Don't play when you are very tired or in pain.
• Always warm up before you play.
• Always cool down after you play.