It’s game day. No, not the NFL. Something much more important.

Your annual Turkey Bowl with friends and family.

You’ve been playing this since high school, and while time has added a few pounds to the frame, the game is still the game, and you know what you are doing.

Don’t worry about those college kids, you tell yourself. “I can keep up,” plays through your head.

Maybe. But definitely not if you spend the entire pregame talking tough and checking out the competition. Use this time wisely to get your body prepared for what’s to come.

Here’s four things Indianapolis Colts Assistant Athletic Trainer Kellen Norris says to keep in mind to help accomplish what should be your most important goal for Turkey Bowl competition – making it through and walking comfortably back to the car or couch.

• Static stretching. Odds are you haven’t done anything as physical as football – tackle or touch – in quite a while. If so, your body isn’t ready for go routes, let alone a simple shuttle run. So while your friends are off talking smack, start the process with some toe touches, jumping jacks, arm circles and vertical leaps.
• Dynamic warm-up. Now that your blood is pumping a little bit, it’s time to get those legs and arms moving. Good dynamic stretches include running backward, forward lunges, side shuffles, monster walks and shuttle runs.

• Don’t tough it out. If you feel something twinge or find you can’t perform comfortably, take a series or even the rest of the game off. Your next contract is not riding on how you play, and a prolonged injury has the potential to do more damage to your body than a quick sting to your pride. If the pain is severe or you start to see swelling, get to a doctor.
• Postgame cooldown. Before heading out to drink some of your favorite beverages with your buddies, take 10 minutes to cool down. Your body will thank you. A simple set of reaching for your toes, quad stretches and chicken wings (the stretch, not the snack) while your blood is pumping and muscles are still loose will help ease the transition toward recovery.

This is Part 2 of a three-part series.

SEE ALSO: Monday’s Part 1 about preparing your body for exercise.

SEE ALSO: Advanced recovery tactics to ease those aching muscles.