Warm up before exercise
Cool down after exercise
Increase intensity gradually
Use proper form and technique
Stay hydrated
Get enough sleep
Eat enough protein and balanced meals
Rest between workouts
Stretch gently after activity
Use light movement on rest days
Avoid sudden spikes in training volume
Listen to your body
Use foam rolling or massage if helpful
Wear appropriate footwear and gear
Replenish fluids and electrolytes after intense exercise