Warm up and cool down
The golden rule when playing any sport or even when working out in a gym is to warm up and cool down before and after your exercise.

Warm ups should involve stretching as well as some moderate aerobic activity. Stretching loosens your muscles and joints so that you exercise safely and effectively while aerobics ease the body into the physical activity ahead.

When stretching, each muscle group should be held in a static stretch for 10 – 60 seconds to allow the muscles to lengthen slowly. Do not ‘bounce’ when you stretch because this is counterproductive.

Warm ups also reduce the risk of injury and sprains. A proper warm up should form beads of sweat on your forehead.

Cool downs lower your heartbeat and would typically consist of stretching exercises. Cool downs help your muscles recuperate quicker after strenuous activity and keep them in good working order.

Wear a support or guard
If you know you have a weak joint, wear a support or guard on the affected area to prevent any undue injury. Do not be afraid to exercise an injured joint – exercise can strengthen it - but seek the advice of a trained instructor on how best to do this without exacerbating the situation.

The necessary guards are also important in high-contact sport such as football and rugby.

Ultimately, this is just a guide. There is no substitute for getting professional advice from your sport coach or gym instructor on how to exercise in the correct way, painlessly.