As we get older and time starts to take a toll on our bodies, we start to become more susceptible to injuries that may occur while playing extra-curricular sporting activities. Those of us who stay active usually try to take on more than one sport at a time, so it is not a matter of "if" something happens but "when" will it happen. Although sports can be a great way of staying fit, being aware of potential problems can prevent injuries and help keep you on the court longer.

1. Stretching and warm up
Stretching and warming up are essential for your muscles to get used to the physical workout you are about to put your body through. Stretching helps your body by increasing flexibility, getting your body tissues warmed up, and works to reducing muscle cramps. If you properly stretch and warm up your muscles before your physical activity, you can prevent or reduce many injuries that might occur.

2. Stay Hydrated
Liquids such as water and sport beverages help your body perform better under extreme conditions. Whether you are playing indoors our out in the sun, fluids can help prevent dehydration and muscle cramps. Make sure you hydrate yourself by drinking fluids before, during, and after any strenuous activities. No excuses!

3. Conditioning Your Body
The only way to get your muscles used to the range of motions required by a sport is to condition your body with the same motions you will go through while participating. By conditioning yourself and working on exercises that are specific to the sport you are playing, you can reduce your chances of over exertion injuries. Make sure you take the time to hit the gym to lift weights, run, and bike at least three times a week.

4. Rest
Rest is important for all athletes whether you play one sport of five. Rest helps your body recuperate, making you stronger and increasing your ability to work and play harder. If you are recovering from an injury, make sure you slowly work yourself up to your desired ability. You will not be doing your body a favor by jumping right back into the sport.

5. Proper Protective Gear
Every sport requires protective gear of some sort, so it is important to make sure you have the necessary equipment, maintain it in good condition, and ensure it is the right size for your body. By not using the proper protective equipment, you put yourself in danger of permanently hurting yourself. If it does not fit properly, or is damaged in some way, injury can also result from the very equipment that was meant to protect you.

6. Protect yourself from outdoor elements
The sun, the rain, and the snow can wreak havoc on your entire body. If you are in the sun, make sure you wear protective sunscreen, if you are in the rain, make sure you are wearing proper clothing that will prevent wet fabric chafing or chills. If you are in the snow, make sure you layer your clothing for warmth. Remember that you can over dress for winter, this will cause excess perspiration or elevated body temperature.

7. Rules
There are rules for each sport in order to make it fair for each team as well as to reduce the number of injuries that occur. Take the time to learn the rules and follow them. If you have any questions about rules, make sure you ask a coach or a referee for information. It may also be a good idea to purchase a good guide from a bookstore on the sport you are interested in. This will not only prevent injury, but will also increase your confidence when discussing and participating in a sport.

R.I.C.E.
Although you can minimize injuries that may occur to you, accidents can happen. If something unfortunate does come along there are four things that you can do to minimize the problem:

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