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Sports Injury Prevention

Warm-ups that actually protect, a training load you measure and cap, strength work aimed at your sport's weak links, and written rules for acting on niggles before they turn into injuries.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for Sports Injury Prevention, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

200

Starter tasks

🏋️ Fitness & Sport

Sports Injury Prevention

Reducing injury risk with warm-ups, load management, strength work for weak links and early warning signs, for anyone training regularly.

  1. Injury history and recurring trouble spots
  2. Common injuries in your sport, ranked
  3. Movement screen with a sports physio
  4. Left and right strength asymmetry check
  5. Finding a sports physio before you need one
  6. Pain monitoring rules written in advance
  7. Six-week training load baseline
  8. Concussion and red flag action card
  9. Footwear and protective kit audit
  10. Sport-specific warm-up routine
  11. Twice-weekly prevention strength sessions
  12. Sunday load and niggle check-in
  13. Weekly volume progression cap
  14. Hard and easy day pattern
  15. Morning readiness score
  16. Niggle log and the 72-hour rule
  17. Monthly shoe mileage and kit check
  18. Quarterly re-test of weak links
  19. Season phase load plan
  20. Landing and cutting mechanics for knee protection
  21. Running cadence and gait cues
  22. Lifting technique audit on video
  23. Nordic hamstring curl progression
  24. Copenhagen adductor programme for groin injury
  25. Shoulder care for overhead and throwing athletes
  26. Balance training to prevent ankle sprains
  27. Understanding tendon load and pain
  28. Choosing training shoes with a proper fitting
  29. Training surface mix review
  30. Spreading a weekend-heavy training week
  31. Low-impact cross-training swap
  32. Taping and bracing decision with your physio
  33. Hot and cold weather training rules
  34. Six-week pre-race injury check
  35. Multi-match tournament weekend plan
  36. Training camp load spike plan
  37. Sports first aid course
  38. Pre-season screening day for your team
  39. Growth spurt care for teenage athletes
  40. Energy availability and bone health for female athletes
  41. Achilles and calf protection after forty
  42. Restarting after a long training break
  43. Desk-bound athlete training after work
  44. Playing two sports in the same week
  45. Ten-minute prevention routine for busy weeks
  46. Acute to chronic workload tracking
  47. Hop test battery and limb symmetry index
  48. Clinic strength profile with dynamometry
  49. Club injury prevention programme rollout
  50. Season injury review and next year's plan

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Injury history and recurring trouble spots

The best single predictor of the next injury is the last one, yet most athletes cannot say when their calf last went or how many weeks it cost. Writing down every injury and niggle from the past five years, with what changed in training in the weeks before each, shows the patterns your prevention work should target first.

First tasks

  • List every injury you can remember from the last five years in one sitting
  • Check old training logs or app history for the dates of each one
  • Note what changed in training in the month before each injury
  • Rank the body parts that keep coming back

Common injuries in your sport, ranked

Each sport has its own injury fingerprint: hamstring strains in football, Achilles and shin trouble in running, shoulders in swimming and throwing, fingers and elbows in climbing. Knowing the five injuries your sport produces most often tells you where twenty minutes of prevention a week buys the most protection.

First tasks

  • Look up injury surveillance figures for your sport from a governing body or sports medicine journal
  • Ask a club physio or coach which injuries they see most each season
  • Write the usual mechanism beside each injury
  • Choose the targets your strength sessions will cover

Movement screen with a sports physio

A sports physio can spot in forty minutes what years of training by feel have hidden: a knee that caves on a single-leg squat, a stiff big toe, a hip that barely rotates. Booking a screen while you are healthy gives you a baseline and a short list of fixes before anything breaks.

First tasks

  • Ask two local clinics whether they screen athletes who are not injured
  • Book the screen for a day after an easy session
  • Send your injury history to the clinic before the appointment
  • Film each corrective exercise during the session

Make it yours.

Install Sports Injury Prevention, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.