Whether you’re an elite athlete, weekend warrior, or simply enjoy staying active, injury prevention should always be part of your training plan. At Prime Sports Performance & Therapy in Jupiter, Florida, we emphasize the importance of proactive care through Sports Physical Therapy and customized Sports Rehab programs designed to build strength, improve mobility, and reduce the risk of injury.
One of the best ways to prevent injuries is to incorporate specific exercises that target common problem areas. The following five exercises are recommended by our Sports Therapy specialists to help prevent issues like ankle sprains, knee pain, shoulder strain, and low back injuries.
1. Glute Bridges
Strong glutes are essential for lower body stability and performance. Weak glutes can lead to imbalances, resulting in knee pain or hamstring strains.
- Lie on your back with knees bent and feet flat on the floor.
- Engage your core and lift your hips, squeezing your glutes at the top.
- Hold for 2 seconds and lower down. Repeat for 3 sets of 10–15 reps.
2. Lateral Band Walks
This exercise strengthens the hip abductors and improves control during dynamic movement, which helps reduce the risk of knee injuries.
- Place a resistance band around your legs above the knees.
- Slightly bend your knees and step side to side, maintaining tension in the band.
- Perform 2–3 sets of 10 steps in each direction.
3. Planks with Shoulder Taps
Core and shoulder stability are key to preventing upper body injuries, especially in overhead sports like tennis, baseball, and swimming.
- Start in a plank position with your hands directly under your shoulders.
- Tap your right hand to your left shoulder without rotating your hips.
- Alternate sides for 30 seconds. Repeat 2–3 rounds.
4. Calf Raises
Calf strength plays a major role in preventing Achilles tendon injuries, ankle sprains, and plantar fasciitis.
- Stand on the edge of a step or platform with your heels hanging off.
- Rise onto the balls of your feet, then slowly lower down past the level of the step.
- Do 3 sets of 15 reps, and try single-leg raises for added difficulty.
5. Thoracic Spine Rotations
Mobility in the upper back and spine reduces strain on the neck and shoulders, improving overall posture and reducing overuse injuries.
- Start on all fours with one hand behind your head.
- Rotate your upper body, bringing the elbow toward the opposite hand, then open toward the ceiling.
- Repeat 10 times per side, for 2–3 sets.
Injury Prevention Starts with Smart Training
These exercises are just a starting point. Every athlete’s body and sport demands are different, which is why personalized programs through Sports Physical Therapy are so effective. If you’ve had prior injuries or feel like something’s not quite right in your movement, working with a therapist can help correct dysfunctions before they become injuries.
At Prime Sports Performance & Therapy, we design individual Sports Rehab and performance plans for athletes of all levels. To learn more or schedule a consultation, contact our team today.