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Injury Prevention Hierarchy


If you want to lower the risk of injury in any sport then follow these 6 points:

  1. 8 hours of sleep, quality nutrition and stress management
  2. Load monitoring
  3. Athletic development
  4. Movement efficiency 
  5. ‘Prehab’ exercises
  6. Recovery modalities

Sleep, nutrition and managing stress are the basics to ensuring that your body is in the right place when it comes to sports performance. Controlling your workouts around sports training and managing load is the next most important thing. It is also vital that your movement efficiency can play a key role in lowering the risk of injury, especially during those times when you are most fatigued in a match, game or race. Prehab exercises are another great way to activate muscles but a good RAMP warm up is paramount, think about the intensity of your movements that you are about to perform. Lastly, things like foam rolling, massage guns and even ice baths/cryo chambers are helpful but they going to be pointless if you don’t have the basics covered first.

If you would like to find out more about how you can lower the risk of injury in your sport, then please feel free to contact us today at David Jones Personal Training.