If you work long hours from a sedentary job, a sudden burst of activity can make you a high risk for injury, particularly in the lower back and knees. So, just increase your activity at intensity considering your pace, distance, or weight by at least 10% per week.
Before exercising, be sure to take 16 ounces of water first thing in the morning, and 16 ounces about half hour before you exercise. This can help you avoid dehydration (whether severe or moderate) that can prevent you from tripping or twisting your ankle.
Drink more liquids if your activity lasts more than an hour. Eating greens and bananas regularly can also prevent cramping during your exercise.
Try skipping the brace (over-the-counter) if you plan of wearing them for more than a day or two, as they tend to weaken the muscles so they're more susceptible to injury.
Try buying a foam roller. You can search them online for cheaper prices. According to a recent study, it found that 10 minutes following foam rolling, flexibility increases by more than 10%. To use a foam roller: - lie on a 6-inch diameter foam log, then press on the muscle you're targeting with your body weight. As you roll, you will break down knots and improve range of motion.
If you are inspired, try R.I.C.E. first before you rush to the emergency room for a minor injury. R.I.C.E. means Rest, Ice, Compression and Elevate, which is a good treatment for several days. If there is still a discomfort, ask your doctor for a referral to a physical therapist.
This can help you recover faster and get a lower cost of treatment compared to those who have delayed care.