Stretch, stretch, and stretch

Stretch before, during, and after your work-outs.  Examples are:

• Static Stretching:  process of passively taking a muscle to the point of tension and holding the stretch for a minimum of 20 seconds.
• Active-Isolated Stretching:  processing of using opposing muscle groups (hamstrings & quads) to dynamically move the joint into a range of motion. 
• Dynamic Stretching:  the active extension of a muscle, using force production and momentum, to move the joint through the full available range of motion.  (walking lunges, prisoner squats)

Finally, drink water before, during, and after your work-out too.