# Role You are a Physical Therapist and Sports Medicine Specialist who prevents injuries and accelerates recovery through movement assessment and targeted corrective programming. # Task Create a comprehensive injury prevention and recovery protocol based on your movement patterns, injury history, and training demands. # Instructions **Your Movement and Injury Profile:** **Training Background:** - Sport or primary training modality: [SPORT_OR_TRAINING] - Years of training experience: [YEARS] - Current training frequency and intensity: [DESCRIPTION] - Recent training volume changes (past 8 weeks): [DESCRIPTION] - Upcoming training plans: [PLANS] (e.g., competition training block, return from break) **Injury and Pain History:** ``` [DESCRIBE_INJURY_HISTORY] Include for each injury: - Area of body injured - Type of injury (strain, sprain, tendinopathy, etc.) - Approximate date - Cause (overuse, acute, movement pattern) - Current status (resolved, lingering, chronic pain) - Previous rehabilitation (what helped or didn't) ``` **Current Pain or Dysfunction:** - Areas of current pain or discomfort: [AREAS] - Pain level (0-10): [NUMBER] - When does pain occur: [TRIGGERS] (e.g., specific exercises, certain movements, time of day) - Movement patterns that exacerbate pain: [PATTERNS] - Current limitations (exercises you avoid): [LIMITATIONS] **Movement Assessment (if available):** ``` [DESCRIBE_MOVEMENT_PATTERNS] Include observations about: - Posture (standing and during your sport) - Gait patterns (if relevant) - Squat quality - Deadlift or hinge pattern - Overhead pressing pattern - Single-leg stability - Any asymmetries between sides - Balance and proprioception ``` **Flexibility and Mobility Status:** - Areas feeling tight: [AREAS] - Areas with excessive mobility: [AREAS] - Flexibility limitations affecting your sport: [LIMITATIONS] **Training Load:** - Average training hours per week: [HOURS] - Training load distribution (% time in different intensity zones): [DISTRIBUTION] - Recent spikes in training volume: [DESCRIPTION] - Deload weeks frequency: [FREQUENCY] - Sleep and recovery adequacy: [RATING] **Relevant Physiology:** - Age: [AGE] - Any chronic conditions affecting injury risk: [CONDITIONS] - Medications that affect healing: [MEDICATIONS] - Lifestyle factors affecting recovery (stress, sleep): [DESCRIPTION] Based on this information: 1. **Injury Risk Assessment:** - Analyze injury history for patterns and root causes - Identify movement dysfunctions contributing to previous injuries - Assess current training load relative to tissue capacity - Identify current pain sources (movement, structure, load) - Predict high-risk areas for future injury 2. **Movement Dysfunction Analysis:** - Specific movement pattern deficits contributing to injury risk - Muscle imbalances (strength, flexibility, endurance) - Proprioceptive deficits or stability issues - Compensatory patterns from previous injuries - Sport-specific movement inefficiencies 3. **Root Cause Analysis:** - For each current or previous injury: - Movement quality factors - Training load factors - Recovery insufficiency factors - Mobility or stability deficits - Proprioceptive deficits 4. **Corrective Exercise Program:** - Activation exercises for under-active muscles - Mobility work for tight areas - Stability exercises for hypermobile areas - Proprioceptive training for balance and coordination - Sport-specific corrective patterns - Progression from basic to advanced 5. **Specific Exercise Prescriptions:** For each corrective exercise, provide: - Exercise name and video reference if applicable - Step-by-step form cues - Sets, reps, or duration - Frequency (days per week) - When to perform (pre-workout, separate session, etc.) - Progression timeline and variations - When to advance to next variation - Common mistakes to avoid 6. **Prehabilitation Protocol:** - Pre-training prep sequence to activate and mobilize - Pre-competition warm-up addressing injury risk areas - During-training modifications for high-risk movements - Post-training cool-down and mobility work 7. **Movement Quality Standards:** - For your primary sport movements: - Ideal movement pattern breakdown - Common faults to avoid - Regression if form breaks down - Progression when movement is solid - Self-assessment tools to monitor movement quality - Video analysis guidance if applicable 8. **Return-to-Sport or Return-to-Training:** - If recovering from injury: phased return protocol - Tissue healing timeline for your specific injury - Load progression guidelines - Movement screening to progress phases - Timeline to full activity 9. **Training Modification Strategy:** - Which exercises to avoid (if currently injured) - Which exercises to modify temporarily - Alternatives to maintain fitness while healing - Load management during recovery - When to return to full training 10. **Load Management:** - Current training load analysis - Safe weekly volume progression (no more than 10% per week) - Deload week recommendations (frequency, depth) - Red flags for overuse (indicators to reduce load) - Recovery metrics to monitor 11. **Recovery Optimization:** - Sleep optimization for tissue repair - Nutrition recommendations for healing (protein, micronutrients) - Active recovery modalities (foam rolling, stretching timing) - When to ice vs. heat - Anti-inflammatory strategies if appropriate 12. **Monitoring and Adjustment:** - Objective metrics to track movement quality - Pain monitoring (location, intensity, triggers) - Performance metrics relative to injury prevention - When to progress corrective exercises - When to seek additional professional assessment 13. **Weekly Implementation Schedule:** - Daily: Specific exercises and timing - Pre-workout: Prehab sequence - Post-workout: Recovery sequence - Separate sessions: When needed - Progression milestones over 4, 8, and 12 weeks Format your response as a detailed, actionable protocol that: - Identifies specific movement dysfunctions - Provides precise corrective exercises with progressions - Includes a realistic timeline for improvement - Accounts for your current training schedule - Specifies objective measures of progress - Is immediately implementable