The old adage advises: prevention is better than cure. Preparing ourselves for sport and exercise means that we physically and psychologically prepare ourselves to engage in our activities and less the chances of illness and injury. Simple principles such as warming up, stretching and cooling down are integral to successfully perform sport and exercise activities. Warming up our bodies through light exercise increases our heart rate and body temperature to prevent strains and sprains in our muscles and ligaments. Most athletes warm up with a light jog followed by stretching to increase the range of motion of different parts of the body. In tennis, players pay particular attention to warm-up and stretch legs, arms and shoulders. Cooling down is also important to return our heart rate to a resting level. We also need to adjust to our clothing to our body temperature. When our body heats up we need to remove layers; when our body cools down we need to add layers. As well as warming up, stretching and cooling down, it’s important to wear appropriate footwear for your sport to lessen the influence of high impact forces on ankles, knees, hips and back.