Lots more practice - and lots more injury time.
So, I've gotten much better at managing the injuries.
Before each lesson, make sure you stretch out and cool down with dynamic stretching/ warm-ups (which you should be anyway).
And MOST IMPORTANT - spend 5 minutes at the end of the class to stretch out. This is because you're going to jump in your car and drive for 30 to 45 minutes to go home. That's just enough time for your muscles to tighten up.
Second - reactive: buy lots of dual-heat/frozen packs (buy the microwavable kind). And use them like the following:
Per this link:
"If sore muscles have you yearning for relief, what's the best strategy to soothe inflamed muscles, heat or cold?
Cold first, advises the August issue of Mayo Clinic Health Letter. Later, heat can help. Wearable heat patches, available in retail and drugstores, allow you to apply heat and keep moving.
Cold first: To relieve pain associated with sprains and strains, it's usually best to first apply a cold compress for about 20 minutes at a time every four to six hours over the first few days. Cold reduces swelling and inflammation and relieves pain. For a cold compress, you can use a cold pack, a plastic bag filled with ice or a bag of frozen vegetables; wrap it in a dry cloth or towel to help preventfrostbite.
Then heat: Start using heat after pain and swelling have decreased, usually two to three days after the injury. Heat relaxes tightened and sore muscles and reduces pain. Heat is usually better than cold for chronic pain -- such as from arthritis -- or for muscle relaxation.
Apply heat to the injured areas for 20 minutes up to three times a day. Traditional methods include using a heat lamp, hot water bottle, warm compress or taking a warm bath or hot shower.
A new option for heat therapy involves single-use wraps or patches that adhere to your skin or clothing near the sore spots. Chemicals in these wraps or patches warm up as they're exposed to air when you open the package. Because they provide a lower level of therapeutic heat, they are safe for extended use -- eight hours or more. (But always follow the manufacturer's instructions.)"
Cold first, advises the August issue of Mayo Clinic Health Letter. Later, heat can help. Wearable heat patches, available in retail and drugstores, allow you to apply heat and keep moving.
Cold first: To relieve pain associated with sprains and strains, it's usually best to first apply a cold compress for about 20 minutes at a time every four to six hours over the first few days. Cold reduces swelling and inflammation and relieves pain. For a cold compress, you can use a cold pack, a plastic bag filled with ice or a bag of frozen vegetables; wrap it in a dry cloth or towel to help preventfrostbite.
Then heat: Start using heat after pain and swelling have decreased, usually two to three days after the injury. Heat relaxes tightened and sore muscles and reduces pain. Heat is usually better than cold for chronic pain -- such as from arthritis -- or for muscle relaxation.
Apply heat to the injured areas for 20 minutes up to three times a day. Traditional methods include using a heat lamp, hot water bottle, warm compress or taking a warm bath or hot shower.
A new option for heat therapy involves single-use wraps or patches that adhere to your skin or clothing near the sore spots. Chemicals in these wraps or patches warm up as they're exposed to air when you open the package. Because they provide a lower level of therapeutic heat, they are safe for extended use -- eight hours or more. (But always follow the manufacturer's instructions.)"
And if you're still sore...I heartily recommend the Teeter HangUps Inversion table.
