Reduce The Risk Of Injury & Re-Injury With These Exercises

Reduce The Risk Of Injury & Re-Injury With These Exercises

Previous injury is one of the most significant risk factors for future injury in active people. I can't even begin to count how many people I've spoken with who have been injured in the past and never received a proper rehabilitation plan to follow in order to become stronger, let alone return to high level sport.

At this point, you should be aware that decreased shoulder range of motion, particularly in the glenohumeral joint, and overall shoulder strength are risk factors for upper extremity injuries. Reduced balance, landing control, and overall strength all put you at risk of injury in the lower body.

So, before you continue reading, think about whether any of the preceding statements ring true for you. If you answered 'No,' you're in good shape. If you answered 'Yes,' perhaps you should put in place a structure to help you get stronger before it's too late.

Rather than delving into an article with little to no benefit, I'd rather keep it simple and give you some exercises you can start doing right away to help you get stronger - let's get started!

Two Exercises Specific To The Lower Extremity

It's important to note that every exercise you choose to help reduce the risk of lower extremity injury should be sport specific and should equally focus on what we call neuromuscular control during activities like landing from a jump and changing direction.

Exercise 1 - Box Jump

Sets: 3

Reps: 4-6 with a strong focus on a soft landing

Exercise 2 - Single Leg Dumbbell RDL

Sets: 3

Reps: 6-8 per side

Two Exercises Specific To The Upper Extremity

Much of the research in injury prevention has concentrated on the lower extremities, though some studies on the upper extremities do exist. However, because we now understand the risk factors, we can prescribe exercises that will help both develop independently.

I like to get my clients to focus on the 'eccentric' component of the movement, especially in the upper extremity. Eccentric, or negative, training is a common strength training technique that involves manipulating the muscle lengthening portion of an exercise, usually by slowing down the movement.


Exercise 1 - Shoulder Taps

Sets: 3

Time: 30 Seconds focusing on slow transitions from one side to the other

Exercise 2 - Prone Shoulder Rotations

Sets: 3

Time: 30 Seconds 


Final Notes

It takes time to fully recover from an injury. It also necessitates effective communication between you and your coach to ensure that you are progressing. The priority is always to get you back to work as soon as possible, so clear goals and objectives should be established early on.

I hope you try the exercises above and that some of the issues raised in this article resonate with you. Being injured is never fun, and it can be a mental as well as a physical battle. There is always something you can do in training, in my opinion, and you should never miss a workout because of an injury.

If you have been injured and would like to discuss your case, please email me at or fill out the contact form on our website.

Yours in health, 

Conor Corcoran

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