{"id":4523,"date":"2026-08-21T10:21:11","date_gmt":"2026-08-21T10:21:11","guid":{"rendered":"https:\/\/teque7.in\/crestwell\/?page_id=4523"},"modified":"2026-08-21T10:21:11","modified_gmt":"2026-08-21T10:21:11","slug":"injury-prevention-programmes","status":"publish","type":"page","link":"https:\/\/teque7.in\/crestwell\/services\/injury-prevention-programmes\/","title":{"rendered":"Injury Prevention Programmes"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"4523\" class=\"elementor elementor-4523\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9dd418e e-flex e-con-boxed e-con e-parent\" data-id=\"9dd418e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-ecbd1ab e-con-full e-flex e-con e-child\" data-id=\"ecbd1ab\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-605f3da e-con-full sticky-column e-flex e-con e-child\" data-id=\"605f3da\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6c7456a elementor-widget elementor-widget-kinesi-elementor-template\" data-id=\"6c7456a\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"kinesi-elementor-template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"section\" data-elementor-id=\"1230\" class=\"elementor elementor-1230\" data-elementor-post-type=\"elementor_library\">\n\t\t\t<div class=\"elementor-element elementor-element-f77e8be e-flex e-con-boxed e-con e-parent\" data-id=\"f77e8be\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-a015081 e-con-full e-flex e-con e-child\" data-id=\"a015081\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5f2d261 at-heading-animation at-animation-heading-none elementor-widget elementor-widget-heading\" data-id=\"5f2d261\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Services<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f0b9330 elementor-widget elementor-widget-nav-menu\" data-id=\"f0b9330\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;layout&quot;:&quot;dropdown&quot;,&quot;submenu_icon&quot;:{&quot;value&quot;:&quot;&lt;i class=\\&quot;fas fa-chevron-down\\&quot; aria-hidden=\\&quot;true\\&quot;&gt;&lt;\\\/i&gt;&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"nav-menu.default\">\n\t\t\t\t\t\t\t\t<nav class=\"elementor-nav-menu--dropdown elementor-nav-menu__container\" aria-hidden=\"true\">\n\t\t\t\t<ul id=\"menu-2-f0b9330\" class=\"elementor-nav-menu\"><li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-has-children menu-item-4057\"><a href=\"#\" class=\"elementor-item elementor-item-anchor\" tabindex=\"-1\">Musculoskeletal Physiotherapy<\/a>\n<ul class=\"sub-menu elementor-nav-menu--dropdown\">\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4058\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/general-physiotherapy\/\" class=\"elementor-sub-item\" tabindex=\"-1\">General physiotherapy<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4059\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/sports-injury-clinic\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Sports injury clinic<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4060\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/back-and-neck-pain-clinic\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Back and neck pain clinic<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4061\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/shoulder-clinic\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Shoulder clinic<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4062\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/hip-and-knee-clinic\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Hip and knee clinic<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4063\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/foot-and-ankle-clinic\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Foot and ankle clinic<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4064\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/hand-therapy\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Hand therapy<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4065\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/tmj-jaw-pain-physiotherapy\/\" class=\"elementor-sub-item\" tabindex=\"-1\">TMJ (jaw pain) physiotherapy<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4066\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/vestibular-dizziness-vertigo-physiotherapy\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Vestibular physiotherapy<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4067\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/chronic-pain-management\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Chronic pain management<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4068\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/fibromyalgia-rehabilitation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Fibromyalgia rehabilitation<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4069\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/hypermobility-eds-hsd-clinic\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Hypermobility (EDS\/HSD) clinic<\/a><\/li>\n<\/ul>\n<\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-has-children menu-item-4073\"><a href=\"#\" class=\"elementor-item elementor-item-anchor\" tabindex=\"-1\">Specialist Rehabilitation<\/a>\n<ul class=\"sub-menu elementor-nav-menu--dropdown\">\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4074\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/stroke-rehabilitation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Stroke rehabilitation<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4075\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/cardiac-rehabilitation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Cardiac rehabilitation<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4076\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/parkinsons-rehabilitation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Parkinson&#8217;s rehabilitation<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4077\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/multiple-sclerosis-rehabilitation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Multiple sclerosis rehabilitation<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4078\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/neurological-rehabilitation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Neurological rehabilitation<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4079\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/orthopaedic-rehabilitation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Orthopaedic rehabilitation<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4080\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/joint-replacement-rehabilitation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Joint replacement rehabilitation<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4081\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/fracture-rehabilitation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Fracture rehabilitation<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4082\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/falls-prevention\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Falls prevention<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4083\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/balance-clinic\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Balance clinic<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4084\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/elderly-rehabilitation-frailty-programme\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Elderly rehabilitation (frailty programme)<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4085\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/cancer-rehabilitation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Cancer rehabilitation<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4086\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/long-covid-rehabilitation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Long COVID rehabilitation<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4087\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/respiratory-physiotherapy\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Respiratory physiotherapy<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4088\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/amputee-rehabilitation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Amputee rehabilitation<\/a><\/li>\n<\/ul>\n<\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-has-children menu-item-4089\"><a href=\"#\" class=\"elementor-item elementor-item-anchor\" tabindex=\"-1\">Health<\/a>\n<ul class=\"sub-menu elementor-nav-menu--dropdown\">\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4090\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/womens-health-physiotherapy\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Women&#8217;s health physiotherapy<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4091\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/pelvic-floor-rehabilitation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Pelvic floor rehabilitation<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4092\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/pessary-clinic\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Pessary clinic<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4093\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/pregnancy-physiotherapy\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Pregnancy physiotherapy<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4094\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/postnatal-rehabilitation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Postnatal rehabilitation<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4095\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/diastasis-recti-rehabilitation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Diastasis recti rehabilitation<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4096\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/mens-pelvic-health\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Men&#8217;s pelvic health<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4097\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/continence-clinic\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Continence clinic<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4098\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/paediatric-physiotherapy\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Paediatric physiotherapy<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4099\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/teenage-sports-injuries\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Teenage sports injuries<\/a><\/li>\n<\/ul>\n<\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-has-children menu-item-4100\"><a href=\"#\" class=\"elementor-item elementor-item-anchor\" tabindex=\"-1\">Sports &#038; Performance<\/a>\n<ul class=\"sub-menu elementor-nav-menu--dropdown\">\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4101\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/sports-massage\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Sports massage<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4102\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/pilates\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Pilates<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4104\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/running-assessment\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Running assessment<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4105\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/running-gait-analysis\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Running gait analysis<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4106\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/cycling-biomechanics\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Cycling biomechanics<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4107\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/return-to-sport-testing\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Return-to-sport testing<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4108\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/injury-prevention-programmes\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Injury prevention programmes<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4109\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/performance-screening\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Performance screening<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4110\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/pre-season-screening\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Pre-season screening<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4111\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/strength-conditioning\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Strength &#038; conditioning<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4112\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/functional-movement-screening\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Functional movement screening<\/a><\/li>\n<\/ul>\n<\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-has-children menu-item-4113\"><a href=\"#\" class=\"elementor-item elementor-item-anchor\" tabindex=\"-1\">Diagnostics &#038; Technology<\/a>\n<ul class=\"sub-menu elementor-nav-menu--dropdown\">\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4114\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/shockwave-therapy\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Shockwave therapy<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4115\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/therapeutic-ultrasound\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Therapeutic ultrasound<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4116\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/ultrasound-guided-rehabilitation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Ultrasound-guided rehabilitation<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4117\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/digital-gait-analysis\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Digital gait analysis<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4118\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/movement-analysis\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Movement analysis<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4119\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/force-plate-testing\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Force plate testing<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4120\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/balance-assessment\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Balance assessment<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4121\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/grip-strength-testing\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Grip strength testing<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4123\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/workplace-ergonomic-assessment\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Workplace ergonomic assessment<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4124\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/home-ergonomic-assessment\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Home ergonomic assessment<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4125\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/wearable-movement-monitoring\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Wearable movement monitoring<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4126\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/tele-rehabilitation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Tele-rehabilitation<\/a><\/li>\n<\/ul>\n<\/li>\n<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-has-children menu-item-4127\"><a href=\"#\" class=\"elementor-item elementor-item-anchor\" tabindex=\"-1\">Integrative Care<\/a>\n<ul class=\"sub-menu elementor-nav-menu--dropdown\">\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4128\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/medical-acupuncture\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Medical acupuncture<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4129\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/dry-needling\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Dry needling<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4130\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/cupping-therapy\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Cupping therapy<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4131\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/specialist-ayurveda-treatments\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Specialist Ayurveda treatments<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4132\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/therapeutic-massage\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Therapeutic massage<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4133\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/lifestyle-coaching\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Lifestyle coaching<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4134\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/sleep-optimisation\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Sleep optimisation<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4135\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/stress-management\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Stress management<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4136\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/yoga-therapy\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Yoga therapy<\/a><\/li>\n\t<li class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-4137\"><a href=\"https:\/\/teque7.in\/crestwell\/services\/meditation-for-chronic-pain\/\" class=\"elementor-sub-item\" tabindex=\"-1\">Meditation for chronic pain<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\t\t\t<\/nav>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4736df3 e-con-full e-flex e-con e-child\" data-id=\"4736df3\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-669d45b e-con-full e-flex e-con e-child\" data-id=\"669d45b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a319898 elementor-widget elementor-widget-text-editor\" data-id=\"a319898\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2><b>Build strength, movement capacity and resilience for sport<\/b><\/h2><p>Sports injuries cannot always be prevented. Contact, falls, unexpected movements and competition are all part of sport. However, some injuries are influenced by factors that can be identified and addressed through appropriate training.<\/p><p>An injury prevention programme is designed to improve the physical qualities needed to tolerate the demands of your sport. This may include strength, balance, jumping and landing control, running capacity, mobility, conditioning and sport-specific movement.<\/p><p>Programmes can be used by athletes who have previously been injured as well as those who are currently training without symptoms but want a more structured approach to physical preparation.<\/p><p>The aim is not to eliminate every possible injury. It is to identify areas that may benefit from additional training and help your body cope more effectively with the demands placed on it.<\/p><h2><b>What is an injury prevention programme?<\/b><\/h2><p>An injury prevention programme is an exercise-based approach designed around the physical demands of a particular sport or activity.<\/p><p>Depending on the athlete, it may include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Strength training<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Balance exercises<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Running and sprint preparation<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Jumping and landing exercises<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Change-of-direction training<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Mobility work<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Conditioning<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sport-specific drills<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Structured warm-ups<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Training-load management<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Recovery strategies<\/li><\/ul><p>The programme should reflect your sport, position, previous injuries, current training and physical ability.<\/p><p>A runner, football player and tennis player will have different physical requirements and therefore should not necessarily follow the same programme.<\/p><h2><b>Who may benefit from an injury prevention programme?<\/b><\/h2><p>A programme may be useful if you:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Train or compete regularly<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Have had previous sports injuries<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Experience repeated injuries in the same area<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Are returning after injury<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Are increasing your training volume<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Are preparing for a competitive season<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Are returning after a long break<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Are starting more demanding training<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Participate in running or jumping sports<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Play sports involving rapid changes of direction<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Want to improve strength alongside your sport<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Are a teenage athlete going through periods of growth<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Want structured physical preparation for competition<\/li><\/ul><p>Athletes do not need to wait until something hurts before working on strength and physical capacity.<\/p><h2><b>What happens during the initial assessment?<\/b><\/h2><p>The first stage is understanding the athlete and the demands of the sport.<\/p><p>The physiotherapist may ask about:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Your sport<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Position or event<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Competition level<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Weekly training<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Match or competition schedule<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Gym training<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Previous injuries<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Current symptoms<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Recent changes in training<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Upcoming competitions<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Previous rehabilitation<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Other sports or exercise<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Your goals<\/li><\/ul><p>The physical assessment can then be adapted according to the information gathered.<\/p><h2><b>Physical assessment<\/b><\/h2><p>Depending on your sport and injury history, assessment may include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Joint movement<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Muscle strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Single-leg strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Balance<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Squatting<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Hopping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Jumping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Landing<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Running<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sprinting<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Changes of direction<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Shoulder strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Trunk strength<\/li><\/ul><p>Not every athlete needs every test.<\/p><p>Assessment should focus on the physical qualities that are relevant to your sport and injury history.<\/p><h2><b>Strength training<\/b><\/h2><p>Strength is an important part of preparing the body for sporting activity.<\/p><p>Depending on the sport, exercises may focus on:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Quadriceps<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Hamstrings<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Calves<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Gluteal muscles<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Hip muscles<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Groin muscles<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Trunk<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Shoulders<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Upper body<\/li><\/ul><p>Exercises may include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Squats<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Split squats<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Lunges<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Step-ups<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Deadlift variations<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Calf raises<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Rows<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Pressing movements<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Resistance machines<\/li><\/ul><p>The amount of resistance can gradually increase as strength improves.<\/p><p>An injury prevention programme should provide enough challenge to develop strength rather than relying indefinitely on very light exercises.<\/p><h2><b>Single-leg strength<\/b><\/h2><p>Many sports involve repeated periods of supporting or producing force through one leg.<\/p><p>Examples include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Running<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Football<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Rugby<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Tennis<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Padel<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Basketball<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Netball<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Athletics<\/li><\/ul><p>Single-leg exercises may therefore include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Split squats<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Step-ups<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Single-leg calf raises<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Single-leg deadlift variations<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Single-leg press<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Lunges<\/li><\/ul><p>The aim is to develop strength that can eventually transfer into faster sporting movements.<\/p><h2><b>Hamstring strength<\/b><\/h2><p>Hamstrings are heavily involved in running, sprinting and rapid acceleration.<\/p><p>Athletes involved in sports with repeated high-speed running may benefit from progressive hamstring strengthening.<\/p><p>Exercises may involve:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Hip-extension movements<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Knee-flexion exercises<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Deadlift variations<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Progressive eccentric strengthening<\/li><\/ul><p>Strength exercises should eventually be combined with appropriate running and sprint exposure where the sport requires high-speed movement.<\/p><h2><b>Calf strength<\/b><\/h2><p>The calf muscles work repeatedly during:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Running<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Jumping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sprinting<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Changing direction<\/li><\/ul><p>A programme may include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Double-leg calf raises<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Single-leg calf raises<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Loaded calf raises<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Bent-knee calf exercises<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Hopping<\/li><\/ul><p>The required level depends on the sport.<\/p><p>A recreational walker and a competitive footballer will require very different levels of calf capacity.<\/p><h2><b>Hip and gluteal strength<\/b><\/h2><p>The hip muscles contribute to running, jumping, landing and changing direction.<\/p><p>Exercises may include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Squats<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Split squats<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Step-ups<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Hip-extension exercises<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Single-leg strengthening<\/li><\/ul><p>The goal is not simply to isolate one small muscle.<\/p><p>The hips need to produce and control force during demanding whole-body movements.<\/p><h2><b>Groin strength<\/b><\/h2><p>Sports involving:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Kicking<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Cutting<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Side stepping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Rapid direction changes<\/li><\/ul><p>can place considerable demand on the groin muscles.<\/p><p>A prevention programme may therefore include progressive strengthening of the hip adductor muscles.<\/p><p>The exercises can become more demanding as strength develops and should eventually relate to the sporting movements required.<\/p><h2><b>Balance and proprioception<\/b><\/h2><p>Balance training can be particularly useful for athletes involved in sports requiring frequent single-leg loading or rapid movement.<\/p><p>Exercises may include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Single-leg standing<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Reaching<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Stepping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Dynamic balance<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Hopping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Landing<\/li><\/ul><p>After ankle injuries, balance and control exercises may form an important part of reducing repeated instability.<\/p><p>For athletes, standing still on one leg is usually only the beginning.<\/p><p>Later exercises should become faster and more similar to sporting movement.<\/p><h2><b>Jumping and landing<\/b><\/h2><p>Sports such as football, basketball, netball, volleyball and athletics involve repeated jumping and landing.<\/p><p>Training may progress through:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Double-leg jumping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Single-leg jumping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Forward jumps<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Side-to-side jumps<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Repeated jumps<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Drop landings<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sport-specific jumping<\/li><\/ul><p>The programme may focus on:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Force production<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Landing control<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Balance<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Ability to repeat the movement<\/li><\/ul><p>Jumping should be introduced progressively according to the athlete&#x27;s current strength and experience.<\/p><h2><b>Plyometric training<\/b><\/h2><p>Plyometric exercises involve faster movements where muscles rapidly produce and absorb force.<\/p><p>Examples include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Hopping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Bounding<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Jumping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Repeated jumps<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Explosive step movements<\/li><\/ul><p>These exercises can help bridge the gap between slower strength training and faster sporting activity.<\/p><p>They should usually be introduced once the athlete has an appropriate level of basic strength and control.<\/p><h2><b>Running preparation<\/b><\/h2><p>Running sports require more than general leg strength.<\/p><p>An injury prevention programme may include exposure to different running demands, such as:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Easy running<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Faster running<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Acceleration<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Deceleration<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sprinting<\/li><\/ul><p>The amount and intensity depend on the sport.<\/p><p>For example, a football player may need repeated sprint exposure, while a distance runner may need greater emphasis on running volume and endurance.<\/p><h2><b>Sprint exposure<\/b><\/h2><p>Some sports require athletes to repeatedly reach high running speeds.<\/p><p>If an athlete trains only at slow or moderate speeds, the body may receive limited preparation for sprinting demands.<\/p><p>Where appropriate, a programme can gradually include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Progressive accelerations<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Faster running<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Near-maximal sprinting<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Repeated sprint efforts<\/li><\/ul><p>This should be introduced progressively rather than suddenly adding maximum-speed running.<\/p><h2><b>Acceleration and deceleration<\/b><\/h2><p>Sport often involves repeatedly starting and stopping.<\/p><p>Acceleration requires the body to produce force quickly.<\/p><p>Deceleration requires the body to absorb force while slowing down.<\/p><p>Training may therefore include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Short accelerations<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Controlled stops<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Faster stopping drills<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Accelerating into direction changes<\/li><\/ul><p>These movements can gradually become more demanding as the athlete develops strength and control.<\/p><h2><b>Change-of-direction training<\/b><\/h2><p>Football, rugby, hockey, tennis, basketball and many other sports involve rapid direction changes.<\/p><p>Training may include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Side stepping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Cutting<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Turning<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Pivoting<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Forward-to-side movements<\/li><\/ul><p>Early exercises may be planned and predictable.<\/p><p>Later exercises can become faster or involve reacting to another person, a ball or a visual signal.<\/p><h2><b>Sport-specific conditioning<\/b><\/h2><p>A physically strong athlete may still become vulnerable to problems if they are not conditioned for the duration and intensity of their sport.<\/p><p>Conditioning may therefore involve:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Running intervals<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Repeated sprinting<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Circuits<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sport-specific drills<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Repeated jumping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Cycling or other cardiovascular work where appropriate<\/li><\/ul><p>The aim is to prepare the athlete for repeated effort, not just one successful movement while completely fresh.<\/p><h2><b>Fatigue and movement<\/b><\/h2><p>Sporting technique naturally changes to some extent as fatigue develops.<\/p><p>However, an athlete may need enough conditioning to maintain useful strength and movement throughout training or competition.<\/p><p>Some programmes therefore include exercises or drills performed repeatedly rather than testing only one maximum effort.<\/p><p>This is particularly relevant in sports involving long matches or repeated high-intensity periods.<\/p><h2><b>Structured warm-up programmes<\/b><\/h2><p>A warm-up helps prepare the body for the activity that follows.<\/p><p>Rather than simply performing a few stretches, a sport-specific warm-up may include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Light running<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Dynamic movement<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Mobility<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Balance<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Strength exercises<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Jumping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Direction changes<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Progressive accelerations<\/li><\/ul><p>The warm-up can gradually increase in intensity until it begins to resemble some of the movements that will occur during training.<\/p><h2><b>Dynamic warm-ups<\/b><\/h2><p>Dynamic warm-ups use controlled movement rather than remaining in one position for long periods.<\/p><p>Examples may include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Walking lunges<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Squatting movements<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Leg swings<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Skipping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Running drills<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Direction changes<\/li><\/ul><p>The exact warm-up should reflect the sport.<\/p><p>A sprinter preparing for maximum-speed running requires a different warm-up from someone beginning a recreational gym session.<\/p><h2><b>Is stretching enough to prevent injuries?<\/b><\/h2><p>Stretching can be useful when a particular mobility requirement needs to be addressed, but an injury prevention programme should not usually rely on stretching alone.<\/p><p>Sport also requires:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Power<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Balance<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Running capacity<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Coordination<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Conditioning<\/li><\/ul><p>For many athletes, these qualities require more attention than simply trying to become more flexible.<\/p><h2><b>Mobility<\/b><\/h2><p>Some athletes have genuine movement restrictions that affect the activities required by their sport.<\/p><p>Mobility exercises may then focus on areas such as:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Ankles<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Hips<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Shoulders<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Upper back<\/li><\/ul><p>However, greater flexibility is not automatically better.<\/p><p>Athletes who already have considerable joint movement may benefit more from improving strength and control.<\/p><h2><b>Previous injury<\/b><\/h2><p>A previous injury can be an important consideration when designing a prevention programme.<\/p><p>For example, following a previous:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Ankle sprain<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Hamstring injury<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Knee injury<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Shoulder injury<\/li><\/ul><p>the programme may include additional work for the area that was previously affected.<\/p><p>This does not mean the athlete should permanently protect the injured area.<\/p><p>The aim is to restore enough capacity for it to tolerate sport normally.<\/p><h2><b>Preventing repeated ankle sprains<\/b><\/h2><p>After an ankle sprain, an athlete may regain normal walking relatively quickly while balance and sporting control remain reduced.<\/p><p>A programme may include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Calf strengthening<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Ankle strengthening<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Single-leg balance<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Hopping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Landing<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Changes of direction<\/li><\/ul><p>For athletes with repeated ankle sprains, these exercises may continue after the athlete has returned to sport.<\/p><h2><b>Knee injury prevention<\/b><\/h2><p>Sports involving running, jumping and rapid changes of direction place significant demands on the knees.<\/p><p>A programme may include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Quadriceps strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Hamstring strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Hip strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Single-leg exercises<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Jumping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Landing<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Cutting<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Deceleration<\/li><\/ul><p>Knee position during sport should not be viewed in isolation.<\/p><p>Strength, speed, fatigue and the overall movement also matter.<\/p><h2><b>ACL injury prevention<\/b><\/h2><p>For athletes involved in sports with jumping and direction changes, programmes may include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Lower-limb strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Balance<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Jumping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Landing<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Cutting<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Deceleration<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Progressive running<\/li><\/ul><p>These exercises can be incorporated into regular training or structured warm-ups.<\/p><p>No programme can completely remove the possibility of an ACL injury, but appropriate physical preparation can address modifiable factors relevant to sport.<\/p><h2><b>Hamstring injury prevention<\/b><\/h2><p>Athletes who sprint regularly may benefit from a combination of:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Hamstring strengthening<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">General lower-limb strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Progressive running<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Exposure to faster speeds<\/li><\/ul><p>A programme based only on stretching may not adequately prepare the hamstrings for high-speed running.<\/p><h2><b>Groin injury prevention<\/b><\/h2><p>Groin problems may occur in sports involving frequent:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Kicking<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Cutting<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Side stepping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sprinting<\/li><\/ul><p>Prevention programmes may include progressive groin strengthening alongside hip, trunk and lower-limb exercises.<\/p><p>Training should eventually be demanding enough to reflect the forces required during sport.<\/p><h2><b>Shoulder injury prevention<\/b><\/h2><p>Overhead athletes may need different physical preparation from running athletes.<\/p><p>Sports such as:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Swimming<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Cricket<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Tennis<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Volleyball<\/li><\/ul><p>place repeated demands on the shoulder.<\/p><p>A programme may include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Rotator cuff strengthening<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Shoulder blade strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Upper-back strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Trunk strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Progressive throwing or overhead activity<\/li><\/ul><p>The shoulder needs to tolerate the amount and intensity of work required by the sport.<\/p><h2><b>Training load<\/b><\/h2><p>Injuries do not always happen because an athlete moves incorrectly.<\/p><p>Sometimes training demands increase faster than the body can adapt.<\/p><p>Examples include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Suddenly increasing running distance<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Adding extra training sessions<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Returning immediately to full training after a break<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Introducing repeated sprint sessions<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Increasing gym loads quickly<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Playing several matches close together<\/li><\/ul><p>A prevention programme may therefore also look at how training progresses.<\/p><h2><b>Sudden changes in training<\/b><\/h2><p>When several training variables increase at the same time, total physical demand can rise quickly.<\/p><p>For example, an athlete might simultaneously:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Add another training day<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Increase gym training<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Begin sprint sessions<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Start playing competitive matches<\/li><\/ul><p>Gradual progression makes it easier for the body to adapt and also makes it easier to identify which training change is causing a problem if symptoms develop.<\/p><h2><b>Returning after a break<\/b><\/h2><p>Strength and fitness can decrease during time away from sport.<\/p><p>This may occur because of:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Off-season<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Illness<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Travel<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Exams<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Previous injury<\/li><\/ul><p>Returning immediately to the previous training volume may therefore be difficult.<\/p><p>A structured return may gradually increase:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Training duration<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Running volume<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Speed<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Strength training<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sport-specific drills<\/li><\/ul><h2><b>Pre-season preparation<\/b><\/h2><p>Pre-season can provide an opportunity to rebuild physical capacity before competition begins.<\/p><p>A programme may focus on:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">General strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Running fitness<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sprint exposure<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Jumping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Changes of direction<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sport-specific conditioning<\/li><\/ul><p>Increasing these demands progressively before a busy competition period can help prepare the athlete for what the season will require.<\/p><h2><b>In-season injury prevention<\/b><\/h2><p>Strength and conditioning should not necessarily stop once competition begins.<\/p><p>During the season, the programme may be adjusted around:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Matches<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Training<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Fatigue<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Travel<\/li><\/ul><p>Some exercises can be maintained with fewer sets or sessions.<\/p><p>The goal is to maintain physical capacity without adding excessive workload during busy periods.<\/p><h2><b>Off-season training<\/b><\/h2><p>The off-season can provide time to work on areas that are difficult to address during competition.<\/p><p>This may include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Muscle mass<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Mobility where required<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Conditioning<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Previous rehabilitation deficits<\/li><\/ul><p>Training volume and intensity can then become more sport-specific as the next season approaches.<\/p><h2><b>Injury prevention for runners<\/b><\/h2><p>Running injury prevention may focus on:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Calf strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Hip and leg strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Running volume<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Gradual progression<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Faster-running preparation where appropriate<\/li><\/ul><p>A programme might include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Calf raises<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Squats<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Split squats<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Deadlift variations<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Single-leg exercises<\/li><\/ul><p>The exact programme should reflect whether the runner is preparing for a 5K, marathon, sprinting or recreational running.<\/p><h2><b>Injury prevention for football<\/b><\/h2><p>Football requires:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Running<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sprinting<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Kicking<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Cutting<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Jumping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Contact<\/li><\/ul><p>A football programme may therefore include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Hamstring strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Groin strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Calf strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Lower-limb strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Jumping and landing<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sprinting<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Direction changes<\/li><\/ul><p>The programme can be adjusted depending on the player&#x27;s position and training schedule.<\/p><h2><b>Injury prevention for rugby<\/b><\/h2><p>Rugby places significant demands on:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sprinting<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Direction changes<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Contact<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Repeated high-intensity activity<\/li><\/ul><p>Physical preparation may include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Whole-body strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sprint exposure<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Lower-limb control<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Conditioning<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Position-specific exercises<\/li><\/ul><p>Contact preparation also needs to form part of appropriate sports coaching.<\/p><h2><b>Injury prevention for court sports<\/b><\/h2><p>Sports such as:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Tennis<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Padel<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Basketball<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Netball<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Badminton<\/li><\/ul><p>involve frequent acceleration, deceleration and direction changes.<\/p><p>Programmes may therefore include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Lower-limb strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Calf strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Single-leg exercises<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Jumping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Landing<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Cutting<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Repeated movement conditioning<\/li><\/ul><p>For racket sports, shoulder and upper-body preparation may also be relevant.<\/p><h2><b>Injury prevention for gym training<\/b><\/h2><p>Gym-related problems can sometimes occur when training intensity or load increases quickly.<\/p><p>A programme may consider:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Exercise technique<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Training volume<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Recovery<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Gradual loading<\/li><\/ul><p>The aim is not to make every repetition look identical.<\/p><p>Instead, the goal is to develop enough physical capacity and exercise skill to train safely and progressively.<\/p><h2><b>Teenage athletes<\/b><\/h2><p>Teenage athletes are still growing and may experience changing strength, coordination and training demands.<\/p><p>An injury prevention programme can be adapted around:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Age<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Stage of development<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sport<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Training volume<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Previous injuries<\/li><\/ul><p>Appropriately supervised strength, balance and movement training can form part of physical preparation.<\/p><p>Young athletes should not simply be given an adult programme with heavier weights removed.<\/p><h2><b>Athletes playing several sports<\/b><\/h2><p>Teenagers and adults may train across several sports.<\/p><p>For example, total weekly activity may include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Club training<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">School or university sport<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Matches<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Gym sessions<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Running<\/li><\/ul><p>All of these contribute to physical demand.<\/p><p>Prevention planning should therefore consider the complete training week rather than looking at one activity in isolation.<\/p><h2><b>Technique and injury prevention<\/b><\/h2><p>Technique can sometimes be relevant to symptoms or injury risk, but there is rarely one perfect movement that every athlete must use.<\/p><p>Assessment may identify a particular movement that could benefit from modification.<\/p><p>However, improving:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Capacity<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Speed<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Conditioning<\/li><\/ul><p>may sometimes be more useful than repeatedly trying to consciously control every joint position.<\/p><h2><b>Footwear and equipment<\/b><\/h2><p>Appropriate footwear and equipment can contribute to comfort and safe participation.<\/p><p>Considerations may include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Fit<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Surface<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sport<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Condition of the equipment<\/li><\/ul><p>However, footwear should not be viewed as the only way to prevent injury.<\/p><p>Physical preparation and appropriate training remain important.<\/p><h2><b>Recovery between training sessions<\/b><\/h2><p>Training creates physical demand and recovery provides time for adaptation.<\/p><p>Recovery can be influenced by:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Training schedule<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sleep<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Nutrition<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Other exercise<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Work or study demands<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Travel<\/li><\/ul><p>An athlete completing several demanding sessions close together may need their prevention programme adjusted rather than simply adding more exercises.<\/p><h2><b>More exercise is not always better<\/b><\/h2><p>An injury prevention programme should complement your sport rather than become another excessive training load.<\/p><p>The programme may involve only a small number of well-selected exercises.<\/p><p>What matters is that they:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Address relevant physical demands<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Are performed consistently<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Become appropriately challenging<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Fit around sport training<\/li><\/ul><p>A programme with five useful exercises completed regularly may be more practical than a long routine that is rarely completed.<\/p><h2><b>Individual programmes<\/b><\/h2><p>An individual programme can be developed around:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Previous injuries<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Strength findings<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sport<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Training volume<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Goals<\/li><\/ul><p>This can be useful for athletes who have specific concerns or recurring problems.<\/p><p>Exercises can be progressed as strength and physical capacity improve.<\/p><h2><b>Team injury prevention programmes<\/b><\/h2><p>Prevention exercises can also be incorporated into team training.<\/p><p>A team programme might include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Running<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Balance<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Jumping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Landing<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Direction changes<\/li><\/ul><p>Individual athletes may still require additional exercises based on their own injury history or physical needs.<\/p><h2><b>Screening and baseline testing<\/b><\/h2><p>Some athletes may benefit from assessment before a season or major training period.<\/p><p>Testing may look at:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Balance<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Hopping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Jumping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Running<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Mobility<\/li><\/ul><p>The purpose is not to predict exactly who will become injured.<\/p><p>Instead, testing can provide useful information about current physical ability and areas that may benefit from additional training.<\/p><h2><b>Re-testing<\/b><\/h2><p>Re-testing can be useful after a period of structured training.<\/p><p>It may help assess improvements in:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Balance<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Jump performance<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Physical endurance<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Sport-specific ability<\/li><\/ul><p>The programme can then be adjusted according to progress.<\/p><p>Testing should support training decisions rather than simply producing scores.<\/p><h2><b>Injury prevention after rehabilitation<\/b><\/h2><p>Completing rehabilitation and returning to sport does not always mean every exercise needs to stop.<\/p><p>Some rehabilitation exercises can become part of an ongoing prevention programme.<\/p><p>For example, an athlete may continue:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Hamstring strengthening<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Calf strengthening<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Balance work<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Groin strengthening<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Jumping exercises<\/li><\/ul><p>The programme may require less time once normal training has resumed.<\/p><h2><b>Confidence after injury<\/b><\/h2><p>A previous injury can affect confidence even after strength has improved.<\/p><p>An athlete may remain cautious with:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Sprinting<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Tackling<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Jumping<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Landing<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Cutting<\/li><\/ul><p>A prevention programme can gradually expose the athlete to these movements so they remain familiar rather than being encountered for the first time during competition.<\/p><h2><b>Injury prevention is not about avoiding movement<\/b><\/h2><p>Avoiding every movement that could potentially cause injury would make meaningful sport impossible.<\/p><p>The aim is instead to prepare the athlete for those movements.<\/p><p>For example, a football player needs to:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Sprint<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Cut<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Jump<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Kick<\/li><\/ul><p>Rather than avoiding these movements, training should progressively build the ability to perform them.<\/p><h2><b>No programme can prevent every injury<\/b><\/h2><p>Sport always involves some level of risk.<\/p><p>An opponent may make contact, a player may fall awkwardly or an unexpected movement may occur.<\/p><p>An injury prevention programme cannot guarantee that you will remain injury-free.<\/p><p>A more realistic aim is to:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Build strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Improve physical capacity<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Prepare for sporting demands<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Address previous rehabilitation deficits<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Progress training appropriately<\/li><\/ul><p>This helps create a body that is better prepared for the sport you choose to perform.<\/p><h2><b>When further assessment may be needed<\/b><\/h2><p>An injury prevention programme is designed for physical preparation, not for ignoring an existing injury.<\/p><p>A physiotherapy or medical assessment may be appropriate if you experience:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Persistent or worsening pain<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Significant swelling<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Repeated joint giving way<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Significant weakness<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Persistent numbness<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Difficulty putting weight through a limb<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Pain following a significant injury<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Localised bone pain<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Symptoms affecting normal daily activity<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Pain that regularly wakes you at night<\/li><\/ul><p>If an injury is already present, rehabilitation may need to come before or alongside prevention training.<\/p><h2><b>Programmes based on your goals<\/b><\/h2><p>Your programme should reflect what you are preparing for.<\/p><p>Goals may include:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Completing a sports season<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Increasing running distance<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Returning after injury<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Reducing repeated ankle sprains<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Improving hamstring strength<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Preparing for football or rugby<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Returning to competitive sport<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Increasing gym training<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Improving physical confidence<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Preparing for a major event<\/li><\/ul><p>Exercises can then be selected around these specific demands.<\/p><h2><b>How long should an injury prevention programme continue?<\/b><\/h2><p>There is no fixed duration.<\/p><p>Some athletes may complete a focused programme during:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">Pre-season<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Return from injury<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">A period of increased training<\/li><\/ul><p>Others may keep selected exercises within their regular training throughout the year.<\/p><p>The programme should also progress.<\/p><p>As exercises become easy, they may need:<\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\">More resistance<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">More speed<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">Greater balance demands<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">More repetitions<\/li><li style=\"font-weight: 400;\" aria-level=\"1\">More sport-specific movement<\/li><\/ul><p>The goal is to maintain enough challenge to continue developing physical capacity.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e62daac e-con-full e-flex e-con e-child\" data-id=\"e62daac\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-51bee65 at-heading-animation at-animation-heading-none elementor-widget elementor-widget-heading\" data-id=\"51bee65\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Frequently asked questions<\/span>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ff461e6 elementor-widget elementor-widget-accordion\" data-id=\"ff461e6\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"accordion.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-accordion\">\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2671\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-2671\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Can injuries be completely prevented?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2671\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-2671\"><p><span style=\"font-weight: 400;\">No. Sport involves unpredictable situations and some injuries cannot be avoided. Prevention programmes aim to address physical factors that can be trained and help prepare the body for sporting demands.<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2672\" class=\"elementor-tab-title\" data-tab=\"2\" role=\"button\" aria-controls=\"elementor-tab-content-2672\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Do I need to have had an injury before starting a programme?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2672\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"2\" role=\"region\" aria-labelledby=\"elementor-tab-title-2672\"><p><span style=\"font-weight: 400;\">No. Injury prevention programmes can also be used by currently healthy athletes who want structured physical preparation.<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2673\" class=\"elementor-tab-title\" data-tab=\"3\" role=\"button\" aria-controls=\"elementor-tab-content-2673\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Is strength training important for injury prevention?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2673\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"3\" role=\"region\" aria-labelledby=\"elementor-tab-title-2673\"><p><span style=\"font-weight: 400;\">Strength training can form an important part of physical preparation because sport requires the muscles and joints to tolerate repeated force.<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2674\" class=\"elementor-tab-title\" data-tab=\"4\" role=\"button\" aria-controls=\"elementor-tab-content-2674\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Is stretching enough?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2674\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"4\" role=\"region\" aria-labelledby=\"elementor-tab-title-2674\"><p><span style=\"font-weight: 400;\">Usually not on its own. Depending on the sport, strength, balance, running, jumping and conditioning may also need to be addressed.<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2675\" class=\"elementor-tab-title\" data-tab=\"5\" role=\"button\" aria-controls=\"elementor-tab-content-2675\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Should I do injury prevention exercises before every training session?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2675\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"5\" role=\"region\" aria-labelledby=\"elementor-tab-title-2675\"><p><span style=\"font-weight: 400;\">Some exercises may be incorporated into a structured warm-up, while heavier strength work may be completed separately. The schedule depends on the programme.<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2676\" class=\"elementor-tab-title\" data-tab=\"6\" role=\"button\" aria-controls=\"elementor-tab-content-2676\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Can a programme help if I keep spraining my ankle?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2676\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"6\" role=\"region\" aria-labelledby=\"elementor-tab-title-2676\"><p><span style=\"font-weight: 400;\">Yes. Rehabilitation and prevention may include ankle and calf strength, balance, hopping, landing and direction-change exercises.<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2677\" class=\"elementor-tab-title\" data-tab=\"7\" role=\"button\" aria-controls=\"elementor-tab-content-2677\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Can injury prevention help with recurring hamstring injuries?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2677\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"7\" role=\"region\" aria-labelledby=\"elementor-tab-title-2677\"><p><span style=\"font-weight: 400;\">A programme may include progressive hamstring strengthening alongside gradual exposure to faster running and sprinting.<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2678\" class=\"elementor-tab-title\" data-tab=\"8\" role=\"button\" aria-controls=\"elementor-tab-content-2678\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Are injury prevention programmes suitable for teenagers?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2678\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"8\" role=\"region\" aria-labelledby=\"elementor-tab-title-2678\"><p><span style=\"font-weight: 400;\">Yes. Exercises can be adapted according to age, development, sport and physical ability.<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-2679\" class=\"elementor-tab-title\" data-tab=\"9\" role=\"button\" aria-controls=\"elementor-tab-content-2679\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Should I stop the programme once I return to sport?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-2679\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"9\" role=\"region\" aria-labelledby=\"elementor-tab-title-2679\"><p><span style=\"font-weight: 400;\">Not necessarily. Some exercises may remain useful as part of regular strength and conditioning after returning.<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-accordion-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-26710\" class=\"elementor-tab-title\" data-tab=\"10\" role=\"button\" aria-controls=\"elementor-tab-content-26710\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon elementor-accordion-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-closed\"><i class=\"fas fa-plus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-accordion-icon-opened\"><i class=\"fas fa-minus\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-accordion-title\" tabindex=\"0\">Can an injury prevention programme guarantee that I will not get injured?<\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div id=\"elementor-tab-content-26710\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"10\" role=\"region\" aria-labelledby=\"elementor-tab-title-26710\"><p><span style=\"font-weight: 400;\">No. No exercise programme can guarantee this. The aim is to improve physical preparation and address factors that can reasonably be trained.<\/span><\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t<script type=\"application\/ld+json\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@type\":\"FAQPage\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Can injuries be completely prevented?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<p><span style=\\\"font-weight: 400;\\\">No. Sport involves unpredictable situations and some injuries cannot be avoided. 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Rehabilitation and prevention may include ankle and calf strength, balance, hopping, landing and direction-change exercises.<\\\/span><\\\/p>\"}},{\"@type\":\"Question\",\"name\":\"Can injury prevention help with recurring hamstring injuries?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<p><span style=\\\"font-weight: 400;\\\">A programme may include progressive hamstring strengthening alongside gradual exposure to faster running and sprinting.<\\\/span><\\\/p>\"}},{\"@type\":\"Question\",\"name\":\"Are injury prevention programmes suitable for teenagers?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<p><span style=\\\"font-weight: 400;\\\">Yes. Exercises can be adapted according to age, development, sport and physical ability.<\\\/span><\\\/p>\"}},{\"@type\":\"Question\",\"name\":\"Should I stop the programme once I return to sport?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<p><span style=\\\"font-weight: 400;\\\">Not necessarily. Some exercises may remain useful as part of regular strength and conditioning after returning.<\\\/span><\\\/p>\"}},{\"@type\":\"Question\",\"name\":\"Can an injury prevention programme guarantee that I will not get injured?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"<p><span style=\\\"font-weight: 400;\\\">No. No exercise programme can guarantee this. The aim is to improve physical preparation and address factors that can reasonably be trained.<\\\/span><\\\/p>\"}}]}<\/script>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-86b0970 e-con-full e-flex e-con e-child\" data-id=\"86b0970\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-771797d at-heading-animation at-animation-heading-none elementor-widget elementor-widget-heading\" data-id=\"771797d\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<span class=\"elementor-heading-title elementor-size-default\">Arrange an injury prevention assessment<\/span>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8a48286 elementor-widget elementor-widget-text-editor\" data-id=\"8a48286\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;ekit_we_effect_on&quot;:&quot;none&quot;}\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>An injury prevention assessment can help identify the strength, balance, movement and sport-specific demands that may be most relevant to you.<\/p><p>From there, a practical exercise programme can be developed around your sport, previous injuries and training schedule, helping you build the physical capacity needed to train and compete with greater confidence.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Services Musculoskeletal Physiotherapy General physiotherapy Sports injury clinic Back and neck pain [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":1600,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-4523","page","type-page","status-publish","hentry"],"_hostinger_reach_plugin_has_subscription_block":false,"_hostinger_reach_plugin_is_elementor":false,"_links":{"self":[{"href":"https:\/\/teque7.in\/crestwell\/wp-json\/wp\/v2\/pages\/4523","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/teque7.in\/crestwell\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/teque7.in\/crestwell\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/teque7.in\/crestwell\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/teque7.in\/crestwell\/wp-json\/wp\/v2\/comments?post=4523"}],"version-history":[{"count":1,"href":"https:\/\/teque7.in\/crestwell\/wp-json\/wp\/v2\/pages\/4523\/revisions"}],"predecessor-version":[{"id":4524,"href":"https:\/\/teque7.in\/crestwell\/wp-json\/wp\/v2\/pages\/4523\/revisions\/4524"}],"up":[{"embeddable":true,"href":"https:\/\/teque7.in\/crestwell\/wp-json\/wp\/v2\/pages\/1600"}],"wp:attachment":[{"href":"https:\/\/teque7.in\/crestwell\/wp-json\/wp\/v2\/media?parent=4523"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}