I was worried about this kind of thing too, so after my 2nd or 3rd shot I self-taught myself z-track and I haven't had a worry since. No leakage, only occasional (and light) bleeding, and just an overall ease of mind, knowing that I've decreased my chances for losing precious T. Everyone else has had good suggestions too—relax, keep warm, take it slow. Although, some people said they combined z-track with massaging afterward, which kind of defeats the purpose of z-track, I believe, to some extent. From what I've read, z-track injection sites should be left alone unless it needs a band-aid, because the point of it is to trap the injection in the muscle. By wiggling the "track," you risk giving the T someplace else to go that isn't your injection site, such as further up your track into fat, tissue, etc.