Sophia Go’s injury-prevention Bookmarks

Advanced discussion of planning recovery within periodized training programs. Covers microcycle, mesocycle, and macrocycle recovery considerations including tapering strategies before competitions and scheduled deload timing.

Evidence-based exercise protocols for preventing and managing lower back pain. Features core stabilization exercises, hip mobility work, and movement pattern corrections that address common causes of chronic back issues.

Targeted exercises and mobility drills for maintaining shoulder integrity. Covers rotator cuff strengthening, scapular stability work, and thoracic spine mobility essential for preventing shoulder impingement and pain.

Comprehensive overview of frequent running-related injuries including IT band syndrome, plantar fasciitis, and shin splints. Features prevention strategies, strengthening exercises, and early warning signs for each condition.

Strategic approach to planned recovery weeks within training programs. Covers volume reduction strategies, intensity modifications, and timing considerations to prevent overtraining while maintaining fitness adaptations.

NSCA guidelines for movement screening and injury risk assessment. Covers functional movement patterns, asymmetry identification, and corrective exercise strategies to address limitations before they cause problems.

Research-based analysis comparing static and dynamic stretching protocols. Examines timing considerations, performance effects, and appropriate applications for different training contexts and flexibility goals.

Clinical review of overtraining syndrome symptoms, diagnosis, and recovery protocols. Covers physiological markers, psychological signs, and prevention strategies to help trainers identify when clients need additional rest.

Collection of dynamic warm-up sequences designed to prepare the body for intense training. Includes movement-based stretches, activation drills, and progressive intensity protocols that reduce injury risk while improving performance.