Injury Prevention and Resistance Training

Last week we got granular about how resistance training creates adaptations in our muscles, nervous system, tendons, ligaments, and balance systems. In this post I will give you some practical applications for how to train to become more injury resilient.

As we previously discussed, resistance training improves tissue strength, neuromuscular control, and load tolerance—key factors associated with reduced injury risk when athletes are exposed to sport demands.¹ By applying frequent, appropriately dosed submaximal loads, the body remodels to better tolerate stress. This same principle underpins injury risk reduction.

Resistance training is recognized as a foundational component in reducing injury risk in athletes.^1,2 Certain populations are at higher risks for injuries. For example, due to a combination of biomechanics, neuromuscular, and hormonal factors, female soccer players are at higher risk for ACL injuries. Baseball pitchers are at increased risk for elbow injury due to the explosive, high velocity movements of throwing. Meniscus injuries are common among basketball and soccer players due to pivoting and twisting at the knees. Swimmers and runners are high risk of injury due to the repetitive nature of the sports.

The risk of non-contact ACL injuries is 3.5x greater in female athletes compared to males.

A literature review shows that structured programs incorporating muscle strengthening, plyometrics, and movement education significantly reduce injury risk.³ 

Here you can see an example of an ACL injury prevention program shown to both reduce injury and improve performance. ^4,5

They suggest beginning the program 6 weeks prior to the season and state it can be completed in as short as a 20 minute warm up before practice.³

A similar protocol exists for elbow and shoulder injury prevention in baseball players.

The Throwers Ten is a collection of exercises used in both in injury prevention and in rehabilitation.^6,7

For runners and swimmers, cross training incorporating resistance training is one of the best things you can do for injury prevention. A recent study found that an online resistance training program significantly reduced running-related and overuse injuries.⁸ Another recent study found a similar conclusion with swimmers and shoulder injuries.⁹

The reason these programs are effective for these athletic populations is because they are specific to the demands of the sport. These programs stimulate the muscles and tissues that are stressed the most while playing the sport, making them stronger and more resilient. This principle can be applied to any sport or activity so long as you understand the physical demands. Performing a task analysis with a background knowledge of biomechanics and training principles guides how to properly structure a resistance training program.

We’ve been mainly focused on athletes so far, however injury prevention is essential for everyone regardless of your athletic status.

These injury prevention benefits even extend to children. A clinical review has shown that in physically inactive children, resistance training decreased injury risk by up to 68%.¹⁰ Children today are facing a set of new challenges. With increased technology and screen time, children are becoming more sedentary. On the other hand, children involved in athletics are tending towards early sport specialization. Both physical inactivity and repetitive overtraining significantly increase injury risk.  A balanced resistance training program can significantly decrease this risk and keep children healthy.

Resistance training is increasingly important as we age. In addition to enhancing and preserving cognitive function, resistance training prevents physical injury in a variety of ways. Resistance training combats the natural muscle and bone loss that occurs with age while leading to improved balance and reaction times. This decreases injury risk, especially those related to falls.¹¹  

Bottom line:

If your goal is long-term health, performance, and injury resilience, properly programmed resistance training isn’t optional—it’s essential.

Reach out to us today to get started!

References:

1.      Haff G, Triplett NT, National Strength & Conditioning Association, eds. Essentials of Strength Training and Conditioning. Fourth edition. Human Kinetics; 2016.

2.      Lauersen JB, Andersen TE, Andersen LB. Strength training as superior, dose-dependent and safe prevention of acute and overuse sports injuries: a systematic review, qualitative analysis and meta-analysis. Br J Sports Med. 2018;52(24):1557-1563. doi:10.1136/bjsports-2018-099078

3.      Voskanian N. ACL Injury prevention in female athletes: review of the literature and practical considerations in implementing an ACL prevention program. Curr Rev Musculoskelet Med. 2013;6(2):158-163. doi:10.1007/s12178-013-9158-y

4.      Noyes FR, Barber Westin SD. Anterior Cruciate Ligament Injury Prevention Training in Female Athletes: A Systematic Review of Injury Reduction and Results of Athletic Performance Tests. Sports Health Multidiscip Approach. 2012;4(1):36-46. doi:10.1177/1941738111430203

5.      WIPP. Sportsmetrics. Accessed January 26, 2026. https://sportsmetrics.org/training/wipp/

6.      Patel P, Vaishnav J. Rehabilitative and Preventive Effects of the Thrower’s Ten Program in Overhead Athletes: A Systematic Review. Cureus. Published online October 21, 2025. doi:10.7759/cureus.95081

7.      Themes UFO. Rehabilitation for Elbow Instability: Emphasis on the Throwing Athlete. Musculoskeletal Key. April 21, 2019. Accessed January 27, 2026. https://musculoskeletalkey.com/rehabilitation-for-elbow-instability-emphasis-on-the-throwing-athlete/

8.      Naderi A, Yasemi A, Mousavi SH. Effectiveness of an online multi-component exercise-based injury prevention program on running-related injury risk in recreational runners: a randomized controlled trial. Res Sports Med. Published online September 12, 2025:1-21. doi:10.1080/15438627.2025.2558950

9.      Tavares N, Vilas-Boas JP, Castro MA. Effect of Preventive Exercise Programs for Swimmer’s Shoulder Injury on Rotator Cuff Torque and Balance in Competitive Swimmers: A Randomized Controlled Trial. Healthcare. 2025;13(5):538. doi:10.3390/healthcare13050538

10.    Zwolski C, Quatman-Yates C, Paterno MV. Resistance Training in Youth: Laying the Foundation for Injury Prevention and Physical Literacy. Sports Health Multidiscip Approach. 2017;9(5):436-443. doi:10.1177/1941738117704153

11.    Fragala MS, Cadore EL, Dorgo S, et al. Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association. J Strength Cond Res. 2019;33(8):2019-2052. doi:10.1519/JSC.0000000000003230