Injuries can feel like an inevitable part of life but if you train safely, they needn't be.
What does training safely actually mean?
Form is everything. You're better off using a low weight, or no weight and perfecting your form before making the exercise harder.
Fuel your body. You need a balanced diet to train effectively and give your sessions maximum effort. A balanced diet will also help to speed up your recovery time.
If you do get an injury, never rush back into training before you are ready. Follow the advice of your physician, if you're given physio exercises, prioritise them and when you do return to training, be gentle with yourself.
A cold compress is best for helping reduce inflammation (full confession though, this is a hot water bottle because I can't bear the cold!)