Want to stay injury-free? Focus on the three biggest predictors:

Previous injuries, sudden spikes in training load and movement quality.

Strengthen your body, train smart and move well to keep performing at your best!

Previous injury

The #1 factor for getting hurt again

1. Fully rehab before returning to play

2. Fix old weaknesses and movement issues

3. Report pain early - don't "train through it"

Spikes in training load

Sudden jumps in training or activity = big risk

1. Increase training volume by no more than 10% per week

2. Track your load (time, distance, RPE, weight)

3. Prioritize recovery and sleep (7-9 hours)

Poor movement quality

1. Strengthen your core and stabilizers

2. Practice balance and coordination

3. Get feedback to refine technique

4. Quality beats quantity

Other risk factors

Poor sleep, high stress and muscle imbalances can also raise injury risk

Prevention formula:

Smart load + Strong movement + Full recovery= Fewer injuries and better performance