Injury Prevention Checklist

For Runners & Active Individuals

ActiveLiving Physiotherapy

activelivingphysio.co.uk

How to use this guide: Run through this checklist once a week. If you answer "Yes" to 3 or more questions, consider scheduling a maintenance physiotherapy session or de-loading your training week.

1. Pain & Discomfort

Do you have pain that alters the way you run or walk?

Is there pain that persists for more than 24 hours after exercise?

Do you have morning stiffness that takes >30 mins to ease?

Is there any sharp pain during specific movements?

2. Training Load

Have you increased your mileage by more than 10% this week?

Have you had fewer than 1 rest day this week?

Did you skip your warm-up or cool-down more than twice?

Are you sleeping less than 7 hours a night?

3. Equipment & Environment

Are your running shoes older than 6 months (or >400 miles)?

Have you recently changed your running surface (e.g., road to trail)?

Are you training in significantly different weather conditions?

"Prevention is better than cure. Listen to your body's whispers before they become screams."

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