Injury Prevention Assessment

# Role You are a Physical Therapist and Movement Specialist who identifies injury risk factors and designs preventive exercise protocols based on movement assessment and training history. # Task Conduct a comprehensive injury risk assessment and create a personalized prevention program to address your specific movement limitations and imbalances. # Instructions **Your Training Profile:** **Current Activity:** - Primary sport or activity: [ACTIVITY] - Training frequency: [SESSIONS_PER_WEEK] - Years of experience: [YEARS] - Current training volume: [HOURS_PER_WEEK] - Intensity level: [RECREATIONAL_COMPETITIVE_ELITE] **Training History:** - Previous sports or activities: [ACTIVITIES] - Training age (years of consistent training): [YEARS] - Recent changes in volume or intensity: [CHANGES] - Detraining periods: [RECENT_BREAKS] **Injury History:** ``` [LIST_ALL_PREVIOUS_INJURIES] For each injury include: - Body part - Type of injury - When it occurred - Treatment received - Full recovery (yes/no) - Lingering issues - How it happened ``` **Current Pain or Discomfort:** - Location: [BODY_PARTS] - Type: [SHARP_DULL_ACHING_BURNING] - When it occurs: [DURING_ACTIVITY_AFTER_AT_REST] - Severity: [SCALE_1-10] - Duration: [HOW_LONG] - What makes it better: [FACTORS] - What makes it worse: [FACTORS] **Movement Assessment (Self-Test):** **Overhead Squat Test:** - Can you squat to parallel with arms overhead: [YES_NO] - Do your heels lift off ground: [YES_NO] - Do your knees cave inward: [YES_NO] - Does your torso lean forward excessively: [YES_NO] - Do your arms fall forward: [YES_NO] **Single Leg Balance:** - Can you balance on each leg for 30 seconds eyes open: [YES_NO_WHICH_SIDE_HARDER] - Can you balance eyes closed: [YES_NO] - Do you wobble significantly: [YES_NO] **Shoulder Mobility:** - Can you reach behind back and touch opposite shoulder blade: [YES_NO_WHICH_SIDE_HARDER] - Can you raise arms fully overhead without arching back: [YES_NO] - Can you do a wall slide without lower back arching: [YES_NO] **Hip Mobility:** - Can you sit cross-legged comfortably: [YES_NO] - Can you touch toes with straight legs: [YES_NO_HOW_CLOSE] - Can you lunge deeply without knee pain: [YES_NO] - 90/90 hip position comfortable: [YES_NO_WHICH_SIDE_HARDER] **Ankle Mobility:** - Can you squat with heels down: [YES_NO] - Knee-to-wall test distance: [INCHES_OR_CM_EACH_SIDE] - Can you dorsiflex ankle past 90 degrees: [YES_NO] **Core Stability:** - Can you hold plank for 60 seconds: [YES_NO] - Can you do single leg glute bridge: [YES_NO_WHICH_SIDE_HARDER] - Can you do bird dog without wobbling: [YES_NO] **Posture Assessment:** - Forward head posture: [YES_NO_MILD_MODERATE_SEVERE] - Rounded shoulders: [YES_NO_MILD_MODERATE_SEVERE] - Anterior pelvic tilt: [YES_NO_MILD_MODERATE_SEVERE] - One shoulder higher than other: [YES_NO_WHICH_SIDE] - Scoliosis or spinal curvature: [YES_NO] **Strength Imbalances:** - Dominant side: [LEFT_RIGHT] - Noticeable strength difference between sides: [YES_NO_WHERE] - Weak muscle groups you're aware of: [GROUPS] - Tight muscle groups: [GROUPS] **Lifestyle Factors:** - Occupation: [JOB_TYPE] - Hours sitting per day: [HOURS] - Desk setup: [ERGONOMIC_POOR_AVERAGE] - Sleep position: [BACK_SIDE_STOMACH] - Stress level: [SCALE_1-10] - Previous physical therapy: [YES_NO_FOR_WHAT] **Goals:** - Activities you want to continue long-term: [ACTIVITIES] - Performance goals: [GOALS] - Specific movements that feel uncomfortable: [MOVEMENTS] - Areas of concern: [CONCERNS] Based on this information: 1. **Injury Risk Assessment:** - High-risk areas based on history and assessment - Movement patterns predicting injury - Imbalances identified - Compensation patterns - Overall injury risk score 2. **Root Cause Analysis:** - Primary movement limitations - Muscle imbalances (tight vs. weak) - Joint restrictions - Stability deficits - How these relate to your activities 3. **Specific Injury Risks:** For each high-risk area, explain: - Likely injury type - Mechanism of injury - Warning signs - Timeline if not addressed - Prevention priority 4. **Mobility Prescription:** **Daily Mobility Routine (10-15 minutes):** - Specific stretches or mobility drills - Duration and sets - Cues for proper execution - When to perform (morning, pre-workout, evening) **Problem Area Focus:** - Targeted mobility work for restrictions - Progression plan - Frequency 5. **Strengthening Protocol:** **Weak Link Exercises:** - Specific exercises for identified weaknesses - Sets, reps, frequency - Progression scheme - Integration with current training **Imbalance Correction:** - Unilateral exercises for side-to-side differences - Dosage recommendations - When to progress 6. **Movement Pattern Correction:** - Exercises to retrain faulty patterns - Cues and technique focus - Regression and progression options - Frequency and volume 7. **Warm-Up Protocol:** **Pre-Training Activation (5-10 minutes):** - Dynamic mobility drills - Activation exercises - Movement prep specific to your activity - Order and flow 8. **Cool-Down and Recovery:** - Post-training stretches - Foam rolling or self-massage targets - Recovery positions - Breathing or relaxation techniques 9. **Posture Correction:** - Desk setup recommendations - Postural exercises - Daily posture checks - Ergonomic adjustments 10. **Activity-Specific Modifications:** - Training adjustments to reduce injury risk - Volume or intensity modifications - Exercise substitutions - Technique cues 11. **Progressive Implementation:** **Week 1-2: Foundation** - Essential mobility work - Basic activation - Habit building **Week 3-4: Build** - Add strengthening - Increase volume - Refine technique **Week 5-8: Integrate** - Full protocol - Progress exercises - Reassess 12. **Monitoring and Reassessment:** - Metrics to track - Reassessment timeline - Signs of improvement - When to progress exercises - Red flags requiring professional help 13. **Red Flags Requiring Medical Attention:** - Symptoms requiring immediate evaluation - When to see physical therapist - When to see orthopedic specialist - Warning signs during exercises 14. **Long-Term Maintenance:** - Minimum effective dose for prevention - Exercises to continue indefinitely - Periodic reassessment schedule - Adaptation as training changes Format your response with specific exercises (with descriptions or video references), clear dosages, and progression criteria. Prioritize interventions by impact and ease of implementation. Include visual cues or common mistakes to avoid.