The Basics of Strength Training - Why Strength Training Matters for Injury Prevention and Recovery

Strength training is an essential part of overall health and wellbeing.

Strength training is not just about building muscle. It plays an essential role in reducing the risk of injury and supporting recovery when injuries do occur. As an Osteopath with Personal Training qualifications, I regularly use strength-based approaches to help patients move with more confidence, resilience, and long-term health.

Strength Training for Injury Prevention
One of the most effective ways to protect the body from injury is to build strong and well-balanced muscles. Strength training improves joint stability, supports proper movement patterns, and prepares the body to cope with the demands of daily activity or sport.

A large review found that strength training can reduce sports injuries by up to one third and cut overuse injuries by nearly half (Lauersen et al., 2014). By improving muscle strength, tendon health, and neuromuscular control, the body becomes more resilient to daily use, sudden forces, awkward movements, and repetitive strain.

Strength Training in Injury Recovery
When injury does occur, strength training is a vital part of rehabilitation. After injury, muscles often weaken and movement patterns may change, leaving joints less supported and vulnerable to re-injury. Targeted strength exercises rebuild muscle capacity, restore joint control, and help you return safely to activity.

For example, research shows that progressive resistance training supports recovery from conditions such as anterior cruciate ligament (ACL) injuries, tendinopathies, and chronic back pain (Griffin et al., 2006; O’Neill et al., 2015).

Everyday Benefits Beyond Injury
Strength training is not only for athletes. Simple activities such as carrying shopping, bending, or climbing stairs place load on the body. By training muscles to handle these loads more efficiently, you lower the risk of everyday injuries such as strains, sprains, and falls.

Conclusion
Strength training is one of the most effective tools we have to prevent and recover from injuries. By improving muscle strength, stability, and resilience, it reduces risk, speeds up recovery, and promotes long-term confidence in movement. Whether your aim is to return to sport, manage a recurring issue, or simply protect your body for the future, strength training should be an essential part of your routine.

References

• Griffin LY, et al. (2006). Understanding and preventing noncontact anterior cruciate ligament injuries. American Journal of Sports Medicine, 34(9), 1512–1532.

• Lauersen JB, Bertelsen DM, Andersen LB. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of RCTs. British Journal of Sports Medicine, 48(11), 871–877.

• O’Neill S, et al. (2015). Exercise for patellar tendinopathy: a systematic review of randomised controlled trials. British Journal of Sports Medicine, 49(14), 943–948.