Post-Race Stretches
A post-race stretch, especially when done before any heavy lifting, such as moving sails, is as important as pre-race stretching. Racers should do the following stretches in order to loosen any muscle tension. Repeat each stretch seven to 10 times.

Liquid Strength
Fatigue and dehydration dramatically increase the likelihood of injury. Hydrate frequently rather than waiting until extreme thirst sets in. Use a mix of electrolytes and water or alternate their use to keep the proper balance of salt and water. A general rule on hydration is to drink at least one ounce of liquid for every 2 pounds of body weight. With vigorous activity, increase that number by at least 30 percent. You cannot win without proper fluid consumption.

Treating Injuries
A pre-regatta dose of ibuprofen or Naprosyn can result in improved flexibility and reduced joint pain. Be sure to follow up with a post-regatta dose after fully hydrating.

Ice and heat are used to treat joint stiffness and pain, but work differently. Ice is used to decrease the temperature of the skin and joint and reduce pain. In addition, in the face of acute injury— such as a severe bruise—ice decreases blood flow to the affected area and, therefore, reduces swelling. This works well in the first 10 to 12 hours after injury, but should not be continued past 24 hours after the injury.

Heat increases blood flow to an area and absorbs edema (fluid), which may have already formed. In addition, heat relieves muscular spasm from flare-ups from a back, neck, or shoulder injury. Heat should be used in connection with light stretching and range-of-motion stretching of a joint to maintain proper flexibility.