Great question — answering as the UphillTech team:
You should start excising atleast a week before you start playing. Since its been so long since you played, your knees and muscles would be a little rusty. You might want to stretch them out. Don't just start playing one fine day, trust me, you will have to endure a lot of pain and discomfort after the game. Take it slow Start by getting up in the morning and walking a few miles. Then start jogging. Get those knees and muscles to stretch. Do a few basic exercises, like a few push-ups and crutches. Stretch your arms and do a bit of arm and neck rotations. Start playing for short periods Don't play for a very long time. Play for 10-15 minutes for you initial game. You can gradually increase...
Full answer by Varun Nair: https://sports.stackexchange.com/a/12847 (CC BY-SA 3.0).
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