Foundational Rehab
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Prevention2026-03-09•5 min read

Injury Prevention: 10 Tips to Stay Healthy While Training

Preventing Exercise Injuries

Most injuries are preventable with proper approach.

10 Injury Prevention Tips

1. Warm Up Properly

  • 5-10 minutes before training
  • Dynamic movement, not static stretching
  • Prepare the movements you'll do

    • 2. Progress Gradually

  • 10% rule for volume/intensity increases
  • Don't rush progression
  • Build base before pushing

    • 3. Use Proper Form

  • Learn technique before adding load
  • Film yourself, get feedback
  • Don't sacrifice form for weight

    • 4. Include Rest Days

  • 1-2 minimum per week
  • Recovery is when you adapt
  • More isn't always better

    • 5. Sleep Enough

  • 7-9 hours for most adults
  • Sleep deprivation increases injury risk
  • Prioritize it

    • 6. Listen to Your Body

  • Pain is a signal
  • Address issues early
  • Don't push through warning signs

    • 7. Balance Your Training

  • Push and pull
  • Front and back
  • Address weaknesses

    • 8. Stay Hydrated and Fed

  • Fuel your training
  • Don't exercise fasted unnecessarily
  • Recover with nutrition

    • 9. Include Mobility Work

  • Maintain range of motion
  • Address tight areas
  • Daily is ideal

    • 10. Get Strong

  • Strength protects against injury
  • Resilient tissues handle more
  • Progressive resistance training

    • The Bottom Line

    Injury prevention:

    1. Is mostly about consistency — Daily habits

    2. Requires patience — Don't rush

    3. Involves recovery — Not just training

    4. Means listening — To your body

    Foundational Rehab emphasizes prevention.

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