Always, always, ALWAYS make sure you do a good warm-up before starting any exercise.
I've followed that advice for 53+ years & the only injury I ever had was a jammed ankle when sliding into 2nd base.
Two months ago I didn't follow my own advice & started playing catch with my softball playing granddaughter. On the second pitch I experienced a sharp, immobilizing pain in my right shoulder.
When the swelling went down my doc said those terrible words, "Rotator cuff tear".
I had surgery 3 weeks
ago & have found that there are more bones connected then the old song says.
For the first two weeks I couldn't even walk because even holding my shoulder with a sling caused pressure on my shoulder joint.
What have I learned? A year of concentrated rehab isn't worth taking short cuts. WARM UP!