Injury Prevention and Safe Training

CONCERN

Starting or resuming an exercise routine can feel empowering, but without the right support, it can also lead to discomfort, overload, or injury. Whether you’re returning to training after time off or simply want to keep progressing safely, prioritising technique and recovery is key to long-term success. 

Injury prevention doesn’t mean holding back, it means training with greater awareness and intention. Poor movement patterns, imbalances, or lack of preparation can quietly build up over time, increasing the risk of strain or setbacks. Working with a professional helps ensure your body is moving well before asking it to move more. This means building strength progressively, reinforcing proper form, and knowing when to challenge yourself, and when to rest. 

If you’ve had time away from exercise due to lifestyle changes, illness, or injury, it’s natural for strength, coordination, or mobility to shift. Jumping back in too quickly can put stress on joints and soft tissues that may not yet be ready. Instead, a structured return-to-training plan that focuses on mobility, core control, and gradual progression helps you rebuild trust in your body, restore performance capacity, and support your physical and mental wellbeing as you return to regular movement. 

Sources:

LaStayo PC, Woolf JM, Lewek MD, Snyder-Mackler L, Reich T, Lindstedt SL. Eccentric muscle contractions: their contribution to injury prevention, rehabilitation, and sport. J Orthop Sports Phys Ther. 2003;33(10):557–571. Available at: https://www.jospt.org/doi/10.2519/jospt.2003.33.10.557  

Padua DA, Frank B, Donaldson A, et al. Seven steps for developing and implementing a preventive training program: lessons learned from JUMP-ACL and beyond. Br J Sports Med. 2014;48(6):496–501. Available at: https://pubmed.ncbi.nlm.nih.gov/25280612/  

Vincent, Heather K. et al. Injury Prevention, Safe Training Techniques, Rehabilitation, and Return to Sport in Trail Runners. Arthroscopy, Sports Medicine, and Rehabilitation, 2022; Volume 4, Issue 1, e151 – e162. Available at: https://www.arthroscopysportsmedicineandrehabilitation.org/article/S2666-061X(21)00230-3/fulltext  

Disclaimer: 
This content is for general informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Individual results may vary. Please consult a qualified professional before making healthcare or treatment decisions.