One "secret" to prevent injuries and improve performance is the morning warm-up. It is simply 10 - 20 minutes of gentle mobility exercises done to lubricate the joints and get your body ready for the day. There is no gospel as to the order of the exercises, just be slow in your speed of movement and gradually increase your range of motion rep after rep. Steve Maxwell says the number of reps for each exercise movement should be equal to your age. Have you ever watched Steve? I would listen to him!
Do this daily, never miss and give it one year. You will be nothing short of amazed at the results.