The most common fitness injuries are sprain or strain of muscles. Even the best athletes have experience these types of injuries.  There is no need to worry about get such injuries.  Just listen to your body and slow down.   Sprain  A sprain normally happens when you put too much pressure or stress on an ankle or knee.  Sometimes, the ankle would rolls outward to the side or a hard stumble on the bone.  You may feel severe pain or tenderness depending upon the extent of the injury.    How does a sprain occur? You would most likely sprain your ankle if you do activities such as volleyball or tennis due to the swaying side by side in motion. High pack aerobics and running may also cause a sprain knee or ankle.   How can I prevent a sprain?  Wear proper shoes, warm-up and stretch before doing any form of exercise.  Wrap your ankle or knee comfortably with a sports band. Most of all stop if you feel any form of pain while exercising.  Pain, sometimes could mean you need to give those tired bones or muscles a break.   Strain Strain or 'pulled' muscles occurred when you have stretched muscle tissue or tendon which is connected to a nearby bone.  Strains happen in your back, neck, calf muscles or thigh.  Activity that normal causes such injuries are running or weight lifting    How does a strain occur? A strain will happen when you lift something heavy without bending your knees and keeping your back straight.  Relating this to fitness if you are lifting weights get a personal trainer to show you proper use.   How can I prevent a strain? Women, start out with small free weights consisting of 5 to 10 pounds.  Know what is too heavy.  If you have to strain to pick up weights then this is a sign that you must lighten the weights.    How can I treat a sprain or strain? If the sprain is not severe you could treat it by following the RICE method - rest, ice, compress and elevate. It is a good idea to rest injured muscles for 24 to 48 hours.  Use crutches or a medical cane to limit pressure on the injured area.  Apply an ice pack to your injuries as soon as possible. Keep excess fluid from accumulating by compressing with a wrap and elevate your injured part greatly.