Injuries are a part of sports. Every sports game there is the injured player watching his/her teammates from the sideline, but there are easy ways for athletes to avoid being that player on the sideline. Warming up correctly is the best way for an athlete to avoid injuries.

According to the American Academy of Pediatrics, a warm up should consist of stretching and cardio exercises such as jogs, skips and lunges. The warm up should last at least 20 minutes to get blood flowing and the body ready to play.  

Stretching will increase one’s flexibility; better flexibility will improve the range of motion in the joints, which will help the muscles to work more effective while in play. Stretching will also increase blood flow to the muscles.

Fitting cardio exercises into your warm up will increase blood circulation and bring the heart rate up. Cardio exercises will also strengthen muscles that will help protect an athlete against injury.

Cooling down after a sport is just as important. Lightly jogging and stretching after an activity will gradually decrease your heart rate. It will also slowly relax your muscles to prevent soreness and cramping.