Wherever people jog, bike, play, or work out, injuries take their toll. In the U.S., some 10 million sports injuries require medical attention every year, and countless others go unreported. There’s no time like the present to make sure you don’t become a statistic.

An Ounce of Prevention

What can you do to avoid exercise-related sprains, strains, and bruises? Plenty, says professional triathlete Eric Harr. “Most sports injuries are preventable. They usually result from the use of improper gear, poor exercise techniques, a lack of physical strength, or bad exercise habits.” He recommends seeking experts’ advice in adjusting your bike, fitting your running shoes, and selecting other equipment, as well as consulting a coach or instructor to develop the correct technique for your sport.

Build strength with weights.
No matter what your activity, also consider lifting weights. “Weight training is your best insurance against injuries,” Harr says, “because when muscles, ligaments, and tendons are strong, they’re less likely to tear. I recommend two strength-training sessions with dumbbells or other free weights per week, in combination with the right equipment and instruction, to condition the body for any sport.”

Always warm up first.
Spend a full 10 minutes warming up before exerting yourself. “Warm muscles are more flexible and resilient,” Harr says. Cold muscles restrict your range of motion and can be damaged by sudden stress.

Heed warnings.
Learn to recognize your body’s signals, like twinges and other pains, which warn of impending problems. Harr says that these are signs that you should slow down or skip that run, workout, or ball game.

The Right Nutrition

Another way to help prevent sports injuries is to nourish your body with a well-balanced diet that emphasizes fresh fruits and vegetables, high-quality protein, and appropriate supplements. Vitamins C and E help prevent and heal exercise-related muscle damage. B-complex vitamins work to prevent some kinds of back pain. Bioflavonoids have anti-inflammatory effects that inhibit swelling after injury. And zinc supports wound healing.

Be sure to drink adequate water before strenuous exercise to prevent dehydration, which can lead to cramping because of electrolyte imbalances. Never start a workout thirsty, and always sip as you exercise.