All right, and welcome back, team, to the Building Lifelong Athletes podcast. Thanks so much for stopping by. I really appreciate it. If we have another chance to meet yet, my name is Jordan Renke and I'm a dual board certified position in family and sports medicine. The goal of this podcast is to keep you active and healthy for life. Through actionable evidence-informed education. And so today we're talking all about, we've been told our whole lives, right? Make sure you stretch before you play, or you'll get hurt, right? You got to stretch. Oh. I got hurt, I didn't really stretch, that's it. It's just one of those things that is kind of getting passed on, right? From coach to athlete, it just kind of feels logical. We're like, oh, I should probably stretch. But what if that advice and that whole idea isn't really supported by the science and the evidence, right? What if we've been focusing on the wrong thing this whole entire time and not? Not trying to sound conspiratorial, like, oh, like this hidden secret, like you see all the time, but I hear it a lot. And as a sports dog, I hear it all the time. So today we're diving into this all about. What's going on with injury prevention, right? So we're looking at a lot of the data. Specifically, there's some systematic reviews and meta-analyses I look at, and it's going to tell us hopefully what actually prevents injuries. Spoiler. It's really complicated, but we're going to cut through the noise, hopefully, move past the myths and build a real actional framework for what truly works to prevent injuries. That's a big thing. So. The first section I want to talk about is reevaluating flexibility and stretching, right? So, stretching, mobility, flexibility. We'll talk about how they're different terms and they all don't mean the same thing. But, first and foremost, Let's just tackle a big one. Does static stretching, so just sitting there stretching, does it prevent injuries? The answer, based on a lot of evidence that I saw, is no. It's pretty clear, no. That stretching doesn't really do a whole lot. A big meta-analysis in the British Journal of Sports Medicine and looked at all the data from multiple randomized control trials that they could find. And they found that the relative risk for stretching was 0. 96. So, in real people's words, what that actually means is that. A risk of 1. 0 means it does absolutely nothing. And so this number is so close to one that it shows a clear lack of any real protective effect. So, meaning, like, hey, if does static stretching do anything? Doesn't seem like that. And it's not the only study that we saw as well. So there were other multiple reviews that kind of looked at that as well. And in 2025, there's a Delphi consensus, which is basically getting 20 international experts in a room. To review the evidence and kind of draw conclusions. So essentially, look at the data, use their clinical intuition, all that stuff. And what they found was that stretching does not reduce overall injury risk. And so This idea that, hey, I should be stretching to reduce my injury doesn't really seem to have evidence behind it. Obviously, evidence isn't the only thing, right? I'm not saying that stretching doesn't have a place. That's one thing I want to hear. People will come at me. Please like, stick with me here. I'm not saying that. But it doesn't necessarily, if I'm like, hey, how do I prevent injuries? Stretching is not going to be the first thing that I look at. And so. This idea, though, is really rooted in tradition and kind of, you know, going to the gym and doing this stuff as opposed to necessarily physiologic reality. But is there nuance? Because there's always nuance, right? I love the nuance, but there definitely is some. There is some evidence that shows stretching might, and that's a big might, reduce the risk of specific injuries like muscle strains or pulls potentially. And this is a big butt, right? The same expert panel that noted these benefits, they also said it might be canceled out by an increased risk of other injuries, like to bones and joints themselves. And so, this is kind of a trade-off. So, you might. Be stretching to potentially try to prevent, like, a hamstring strain or something like that. But you could be inadvertently increasing your risk of a joint sprain or a potential stress fracture or other bone injury. Once again, a lot of confusion here, but this is probably why the overall injury rate doesn't really change, right? You just trade one type of injury for another, and there's no real net benefit. And so Static stretching. If you're very, very, very concerned about like muscular, specifically like muscular injuries into the tendon, musculote units or anything like that, maybe there's a role for this. But I can't say that definitively. And also, you might be putting yourself at risk or something else. And so that's kind of there. So, I did mention stretching, right? There's a big difference between just static stretching and other mobility. And so, we kind of have to define some terms. And we have to understand that flexibility and mobility are not necessarily the same thing and aren't used that way in literature as well. So, flexibility is a passive quality, right? It's how far. Your muscle can be stretched by an outside force, whether that's gravity or a partner pushing you into your leg or you pushing yourself down. It's a passive range of motion. Passive means we're not doing anything. It means that someone else is doing it, whether it's the gravity or you're like, you know, I don't include like leaning over to get a deeper stretch as like an active thing. It's not necessarily an active stretch. An active stretch is more like. PNF stretching, which we won't necessarily talk about. It's where you're contracting and then relaxing. That's more active. Passive is just like hanging out. So, like, you just have your legs, you know, spread apart and you just essentially bend over and just try to let gravity stretch out your hamstring. Like, that is something you can do. That's passive range of motion. Whereas mobility is more of an active and functional quality, right? It's your ability to move through your own joint range of motion. So you're moving your joint, your own joint, through its full range of motion with strength and control, its usable range of motion, right? So. Let's say you can have an enormous amount of flexibility, but then you actually can't utilize that range, so your mobility is limited. So it's one of those things that doesn't go hand in hand that flexibility equals mobility. And that's really the key, right? Injuries almost never happen when you're just sitting there passively stretching. That doesn't seem to be the big thing. You can have injuries when you're doing intense stretching, definitely. Typically, these injuries happen during dynamic explosive movements when your nervous system necessarily is prompted and there's a lot of stress going on, a lot of things going on. So, we don't necessarily need just range of motion, right? We need to control that range of motion, and it can be helpful. And so there's kind of this paradox, right? It leads to what I've coined it, you know, the flexibility paradox, or I think I saw that in my research here. If you just want to focus on passive stretching, you can end up with a bigger range of motion than your nervous system potentially knows how to control. So essentially, you're continuing a potentially unprotected zone, a range where you could be forced into, but that you have no strength or stability in. And that's potentially a recipe for injury. And so, this is why we see time and time again that dynamic warm-ups. So, warm-ups where you're getting the heart rate up, where you're getting the core temperature up, these tend to be superior. They blend elements of flexibility with strength, balance, and coordination. They essentially wake up the nervous system, get you ready. And the fundamental issue isn't necessarily a lack of flexibility. It's a potential lack of strength through range. And so I'm not saying don't be flexible. I'm not saying that at all. I'm just saying. Maybe we need to rethink what our goal is, right? And this is a big thing too. I see a lot. Like, I do like stretching. It feels good. It feels good for me. I like stretching, but I have to understand: like, what am I doing it for? A lot of times I see this in the sports medicine world: people feel better after stretching and they feel less pain. That's a very valid reason to stretch. If you say I feel better after I stretch, great. You can stop it right there. That's wonderful. But if you're saying I'm stretching to stay limber, to decrease injuries, then I say I might not be so sure about that. That being said, there is also some ideal behind between having more range of motion, but usable range of motion isn't a big thing. So let's say you are. In a playing sport or something like that, or you're just running around and you step on something wet and you slide a little bit and you get forced into range of motion If you are more comfortable and used to being in extreme ranges of motion, you may have more protection there than if you have never been exposed to that error. That is definitely true. That's one. You know, if just passive flexibility could theoretically help you there. But on top of that, if you routinely go to end range of motion actively so you have control through that, then it's very reasonable to think that you'd actually be more protected in that situation. Than if you didn't have that. So ultimately, I have a better feeling of you doing active range of motion things. And there's a lot of things that people have been learning about here in terms of how do we do full range of motion exercises that we've been finding that. People get just as flexible with people stretching when they do full-range motion resistance training. So there's lots of things we can do. But this is the first thing I just wanted to talk about: people say, oh, I hurt myself. I didn't stretch. I didn't stretch properly. That's not necessarily a thing, and I want that to kind of be put on the back burner. Is there a part of flexibility in everyone's program? It can be, absolutely. I'm not saying you don't do it. I'm just saying your best bang for your buck is probably working on full range of motion, strength training to get that range of motion in a usable fashion. And so I'm open to other ideas as well, but that's just from an injury perspective, that's what we're looking for. So if stretching isn't the answer, what is? So let's be clear here, because the science is overwhelmingly clear on this. Strength training is the single most effective modality for reducing the risk of sports injuries. And this isn't just my opinion, right? Like, don't shoot the messenger. This is based on the highest level data. The same landmark meta-analyses that showed stretching did nothing. Well, it also found that strength training reduced sports injuries to less than one-third of their baseline risk. So, the relative risk was 0. 315. To put it simply, athletes in these studies who engaged in strength training programs were on average 68. 5% less likely to be injured than those who did not. And this actually works for everything, right? It applies to acute, traumatic injuries. It applies to those nagging, chronic overuse injuries. It can cut the risk of almost all those injuries in almost half. If you look at the data table from that study, it's not even a contest. Strength training's protective effect is dramatically better than any other intervention. And so we found those findings, which are wonderful, right? They fit my biases. It's great. I love lifting, and that's great. But the coolest part of this, in my opinion, is that the researchers found a clear Dose-response relationships. This means that the more strength training you do, it leads to more protection. The analysis found that for every 10% increase in your strength training volume, your risk injury dropped about another four percentage points. So, this is so important. It shows that resilience isn't just an on-off switch, rather, it's a biological adaptation that you have to build progressively over time. Like any other quality, whether it is strength or cardiovascular fitness, it has to be built over time. There's no free lunch. And to get the most benefit, you need a sufficient and progressively increasing stimulus. This isn't just a little add-on, right? It's a central component of your training. And the research does get more granular from here, right? They talk about different types of programs. So, single component programs, like those focusing on things like Nordic curls for hamstring issues. They can still be highly effective for specific areas. So, in one study, I saw that they cut the injury risk down to 0. 37%. So, once again, about a 60-70% decrease in injuries. They're also multi-component programs, which mix strength with balance and plyometrics, which are really good for complex joints showing big reductions in knee and ankle injuries. And the point is that your program should be tailored to your sport, your needs, and your specific environment. But what if you say, well, Jordan, I'm not actually an athlete? It still applies. Having a wide range of physical adaptations is probably going to help you in the long run. And so you might be asking, okay, how does strength actually build this insurance, right? How does it help me not get injured? And that's the million-dollar question. But it doesn't seem to be a mystery. Unlike stretching, which is passive, strength training actively improves the structural integrity and load-bearing capacity of your entire system, right? So we think about Increase tissue capacity. Your muscles, your tendons, your ligaments, and even bones get more robust and thicker and stronger and more resistant to mechanical stress. You also have improved neuromuscular control. Your brain gets better and faster at firing your muscles to stabilize your joints when you're moving under load, and you've gone through those motions before. You also have enhanced force absorption. So, as your muscles get bigger, they get better at absorbing and dissipating forces during activities like landing, decelerating, and changing direction, which protects your joints. And so, you're not just trying to avoid a specific injury, right? You're trying to proactively build a more robust, resilient biological system. You're trying to build a little bit of biological insurance. And the evidence is clear. For maximal injury prevention, the priority and bulk of your effort should be on a well-designed, progressive strength training program. All right, so now we've established that strength training is very good for you, right? That's like the spoiler alert of every podcast I do: like, hey, you should probably be resistance training. But we can kind of consider that like a hardware upgrade. So we're having stronger muscles, tendons, and bones. We also need to upgrade the software, which is your nervous system, right? So your nervous system, the nerves control how you react in space and move and stuff. And this is where something called neuromuscular training or NMT comes in. So, NMT isn't just one single exercise, right? It's a conceptual training model that integrates several different components. And the basis of that is still strength. So, strength is very, very important. It's the foundation. Then they also incorporate balance and properception, which properception is a fancy word for your body's ability to sense its position in space. And then we have plyometrics, which are explosive exercises like jumping or throws, which can train force absorption, and then adrenality drills, which drills that involve rapid change of direction. All these things are very, very helpful, right? So, the whole goal of neural muscle training is to refine your motor patterns and automate. Correct movements. So essentially, your body just does things normally, right? So essentially, we are automating the proper way to land after a jump to reduce the stress of potentially vulnerable structures like the ACL. So that's a big thing we look about. Different warm-ups, and we'll talk more about this. But you're since you're trying to just get reps of like what is normal and what your body should default to, and understanding this is you know what we should be doing. I always think about this when I talk about properception, it's very, very important. A good analogy is for like a teenager, right? Teenagers hit a growth spurt. They are awkward. They are like a newborn giraffe walking around and you don't know what's going on. That's because they have new input, new hardware, right? And their software is trying to catch up. So they have bigger muscles, they have longer bones now because they've grown. All these things are trying to get it together. So that's why it's really important. Once we integrate it, not only are they performing better, right? But then theoretically, our risk of injury should go down. And so, this neuromuscular training is kind of putting all that together to say, hey, how can we move most effectively? That's really the whole goal. And we're always trying to have the minimum effective dose, right? That's like that's my whole philosophy. And so the data on neuromuscular training is pretty strong, especially for youths and adolescent athletes showing an overall injury risk reduction. Of the 27 to 42 percent range. So there's programs like the FIFA 11, which is a pretty much complete NMT program. It's been shown to cut injuries by 30 to 70 percent. But the best part is the research has identified there's definitely a minimum effective dose, and it's not that big, right? So, highly effective injury prevention can be achieved in just 10 to 15 minute sessions performed two to three times per week. That's not too crazy, right? 10 to 15 minutes. Not bad at all. And it's definitely a game changer for real world use, right? Most people, when they say, if you look at all their recommendations, people are saying, oh, I should do all these things and my workout should be two hours every day. It's not practical. I don't know about you, but I don't have two hours to work on every single day. That's why I'm lucky if I have 20 minutes. But it means that you can and should potentially replace your traditional, ineffective, like static stretching warm-up, and just like, oh, doing that with an, you know, if you. Put in one of these programs like the FIFA 11, which I can link to in the show notes. That's a pretty good warrant for pretty much anything. It's designed specifically for soccer, trying to help prevent lower leg injuries and specifically ACL injuries. But if you did that, you'd probably be in really good shape to start any training session. And so, those are the first three things. Now, I want to move on to something called the workload. So, we're trying to manage training stress through something called the acute on chronic workload ratio. And we'll talk all about this. This is kind of getting to the nerdy sports men world. This is where I live. But it's very helpful. So, we've built the hardware, right? The strength, upgraded the software. Now, I have to talk about managing the stress we apply to that entire system. We're really, I guess, I'm going with this analogy today: that we're a robot, we're definitely not a robot or a computer, but hey, that's okay. And this is honestly where most overuse injuries come from: an accumulation of a mismatch of what your body's ready for and what you're doing. So that's the biggest thing: the training load or whatever you're doing, it outpaces your body's capability to recover. And there is a heuristic out there. It's called the acute to chronic workload ratio, or ACWR. It's a model grounded in the fitness fatigue theory. So essentially, your chronic workload is your fitness. So, how fit you are, your rolling average of training stress. Over the last three to six weeks or a couple of months or whatever it is. There's random ones out there. Your acute workload, though, is your fatigue. So your total training stress from the most recent seven days. You just divide your acute fatigue by the chronic fitness and you get your ratio. And this sounds great, right? It's wonderful. And spoiler, it's not that easy. But the primary use of these ratios is to find the sweet spot, right, for safe progression. So the evidence suggests the lowest risk of injury occurs when you're acute to chronic workload ratio. Is maintained between approximately 0. 8 and 1. 3. One's going to stick with me here, but this is just a well-managed progressive loading pattern, right? That's what it is. But there's also research showing that there is a danger zone, right? So ratios. Exceeding 1. 5, meaning that your recent week was about 50% more work than your average, they're consistently associated with substantially heightened risk of injury. And so One study like that found that a ratio of greater than two increased the chance of an injury nearly eightfold. And it gives you kind of a quantifiable red flag that you're Signals maybe crossed up here, maybe ramping up too aggressively. Once again, I will talk about the caveats here. This is, I wanted to introduce this as a caveat, because this is how I think is Tolerance. Like, are you ready for the load that you're going to apply? This is a tool and a framework for this, but definitely not a crystal ball, right? So I want to take a step back. This is not perfect. There are many, many studies showing this is not perfect. And the scientific literature is. Definitely in a debate in this situation. It's definitely an association, not a deterministic prediction, right? So you can still get hurt in the sweet spot, or you can be doing way too much and you're a freak and you can handle it. So it's not necessarily Always there. I think of this as like behavioral nudge. And so, this is just the general underlying component of that you want to progressively load, right? You want to not have spikes in your workload because it tends to lead to issues with people. Could you just like do nothing and then go run a marathon? I know people who like have never traded and just ran marathons and they were fine. And that happened. And that's great, but you're probably playing with flyer just a little bit there. And so the idea of like tracking Or quantifying these load based on something can kind of help you systematize and progress with load from there. I think that's helpful. It kind of prevents haphazard, overly aggressive spikes in volume or intensity that are usually a big associator with injury. And so How do you even like determine what your workload is? Well, there's lots of things you can talk about, whether it's your mileage when you're running, the weights you are lifting, the total volume, which is weights, time, sets, and reps. You do that. You could also do like your RPE. So there's lots of ways that's beyond the scope of this podcast. I'm just giving you a primer, but there's ways to do that. Do I follow this? No, like in terms of acute to chronic workole ratios with my athletes, no, I don't necessarily track that, but it's more of a Heuristic: Hey, what's your training been like? And is it way more now? And if it's way more, then I worry that hey, we might not have ramped up as slow as we probably should have. So that's something to think about. And so we've kind of done those big four things in terms of like What we've looked at next, I want to talk about some foundational pillars, though. So, this is really, really, really important. And everything I've talked about so far is what you do in training, right? But your resilience is profoundly influenced by what happens in the other 20, you know, two hours, 23 hours, 20 hours a day, whatever it is. These are like the big rocks I talk about all the time, right? But deficiencies here will undermine even the best training programs if you don't have these. So, the first pillar is sleep, right? And this is arguably the most powerful and least utilized tool for recovery and injury prevention. It's definitely becoming more common, which is great. You see athletes prioritizing this and getting sleep. That's wonderful. But the data is pretty impressive. A review that I looked at reported that athletes sleeping fewer than seven hours per night Had an approximately 1. 7 times the injury risk of their peers. So, 1. 7 times more likely to be injured. Also, found that a study in adolescent athletes found that those averaging more than eight hours of sleep, Had a 61% lower odds of a new injury. So, once again, sleep is good. And why is this happening? Well, sleep does everything, right? It's very, very important for physiologic repair going on. Sleep deprivation disrupts this repair process, right? It elevates. Catabolic hormones, it blunts anabolic or building hormones and really just kind of decreases and degrades cognitive function. Which means your reaction time's down, your coordination is down, decision making, all those things can lead to an issue. So, sleep, very, very important. Then, we have to talk about nutrition. So, nutrition is very, very important. Specifically, here we're talking more about energy availability. So, meaning That you have to have enough of the building blocks for repair. The cornerstone, like I mentioned, energy availability. This is the energy remaining for physiologic functions after subtracting the energy of exercise, right? If you are exercising like crazy and not eating enough, then we just don't have enough around to kind of adapt from those exercise, and you're going to have to kind of dip it in the reserves of your body. That's it. So, when you have low energy availability, This is just not easy enough to support your training and your life. It's a major risk factor for injury. We've specifically talked about energy availability a lot of times in. Endurance athletes, we see that a lot. It's associated with the female athlete triad or relative energy deficiency in sport, all these things that can lead to injuries and chronic overtraining. But I did see one study in female distance runners that injured runners had significantly lower daily energy intake than the uninjured ones. And that can happen a lot. On top of that, it's important to fuel ourselves if we are injured, right? Protein does play a role during injury and recovery. Immobilization can cause anabolic resistance, so, an increased protein intake. May be helpful to prevent muscle loss if we have immolization. So there's lots of reasons why nutrition is very, very important. That's no surprise there. Next is stress or psychological stress. And the mind-body connection is real and well established in the literature. High levels of psychological stress from life, work, or school can directly increase your risk of potential injury. And the model of stress and athletic injury posits that. High stress has two consequences. One is physiologic, right? So increased muscle tension, altered coordination, and then two, cognitive, attentional narrowing or tunnel vision and increased distractibility. And so these changes could. Directly impair performance and increase the likelihood of a physical error that leads to injury, right? So it's not just like, oh, I'm stressed. It necessarily makes my body more susceptible to injury. It might have some factor in that, but it's like, The combination of that, and I'm not paying as attention, or I'm not on my game, that can lead to injuries. And so that's kind of how we think about that. There's research that I've kind of confirmed that athletes, when they have high stress or history of high stressors. They're more likely to have injuries, and that actually are a pretty good predictor of injury to come if they've had a issue, a history of stressors, or whatnot. They also do things like during exam times. I've seen research on people during final exams who are likely to be injured. That's probably because they're not sleeping well. There's lots of stress, so lots of stuff goes on. And so it's very, very important. I sound like a broken record. I know that, but it's very, very important. I prioritize these things because, like, those are the most important things you can do. And so, a training stimulus is very, very important, right? So, we're going to have to kind of take in a big picture here. A training stimulus that is adaptive is very important. You need to be well-rested, well-fed, and in a good psychological state to get the most out of that, right? The common view is that training leads to injury. A more nuanced perspective is that often it's the failure to recovery from training that leads to that injury. And so I've said a lot of things here. So I've kind of gone through there. We're kind of dragging on here. I apologize. But I want to bring this into a kind of a framework. So you're saying, hey, how do I not get injured? This is how we put it all together. And it kind of helps. Hopefully, it helps to give you a heuristic of what to do. I think of it as kind of like a pyramid. So, the layer, the base layer of the foundation, is going to be foundational health and recovery, right? So, it's back to the basics. Sleep, nutrition, and stress management. Those are the big things. I talk about it all the time, right? Exercise, sleep, diet. Here, exercise is very, very important as well. And so I would incorporate that saying we have to understand. We'll talk more about that. But you have to be ready for this, right? These factors dictate your capacity to recover and adapt. A failure in this foundational layer kind of reduces your load tolerance. And all other interventions are built on this. It's kind of built on a shaky foundation. If you're not sleeping, you're not eating well. I don't care how hard you're working, eventually that pyramid is going to come tumbling down. So that's our base layer. Next to the layer we have is building resilience, right? Strength and neuromuscular training. So this is the second layer. And the primary active intervention, right? Those other ones are kind of passive, meaning, you know, we sleep and we eat, but this is active here. This is where strength training builds that hardware and that neuromuscular training upgrades the software. And together they build a more robust and capable athlete who is inherently less susceptible to injury. And I keep saying athlete. I know this is like literature on athletes, but like this applies to lifelong athletes as well. If you're just like, hey, I work out. An hour, a couple of times a week. This still applies to you, right? So, this definitely still applies. And moving up to layer three is this is the control system, right? This is where you apply tools like Workload management or understanding progressive loading. It's about modulating the training stress to ensure it stays adaptive, right? So you want to keep you in that sweet spot of where we're progressing you, but not doing too much or doing too much too fast. That's important. And then finally, up at the tippy top is context and specific intervention. So, this very top, this is where we're fine-tuning things, right? It includes targeted mobility work, whether that's You know, you're doing active, hopefully active range of motion stuff. Maybe there's a role for passive flexibility in here that's definitely possible. You know, talking about equipment choices in terms of shoe wear or protective things, techniques, running, and all those things. That's what's going on here. And so, this is where we're really like, this is where most people think injury prevention is like, oh, this is where foam rolling and stretching and all that stuff happens. Like, that is not the case. Like, that is not the main reason why people are getting hurt. All those other things are the main reason people are getting hurt. Not just because, oh, I didn't foam roll enough. Like, that is pretty crazy to me. So, this is at the top. Can be very important if you're looking for. To peak perfection, and you're trying to get there and optimize things, 100%. We can do some things, but the base is the most important for a reason. And so, taking it all away here, I want to talk about some key takeaways. Point one is that we have to reframe injury prevention, right? It's not a passive, avoidance-based mindset, like don't get hurt. It's a proactive, positive, and integrated process focused on building a more resilient. And more capable individual. That's like number one. It's like you are in control of this. And yeah, sometimes injuries happen, bad things happen. Like, why did I snap my Achilles? Like, sometimes it'd be like that. It's just really unfortunate, but you can do everything you can to prevent that. And you can't prevent every injury. If you are going hard and you are working hard, like things will happen and that's okay. But to give yourself the best chance, this is what we're talking about. Point two is that the underlying issue in prevention are typically not a lack of stretching or mobility. Usually, on top of that, it's a lack of strength, a lack of motor control. A failure of recovery, whether it's sleep, nutrition, stress, anything like that, and a lack of a systematic approach in training or too much training load. It's those things, like those main things are the reason people get injured, and that's because they weren't flexible enough necessarily. Could that play a component? Yeah, it could, but these are way, way, way bigger rocks. And obviously, sometimes like things just happen. As I mentioned before, professional athletes, their whole job is to not get injured, and then they still get injured. Why? Because. Sometimes that happens. Sometimes you put your body under big stress that it can't handle. You try to prevent that, but you can't necessarily do that. I mean, what are you going to do? You're going to tell kids like, don't explore the world because you might get hurt. Like, no, you can't do that. You have to live your life. And so I just want to say that. And then, point three is that the single most potent evidence-backed intervention you can do to reduce your risk in injury is to get on a progressive, well-designed strength training program. It's very important, and data shows it may reduce your risk of injury by over 68%. And so, hopefully, you have a better idea of injury prevention. I've seen people talk about they're terrified of having injuries. And yeah, like I understand if you get sideline, that could be a big deal. But once again, these sound very familiar, right? Just like have a well-thought-out training program and eat well and sleep well and try to manage your stress. Like, very, very important things. That's what we're going for. So, hopefully, you did find this helpful. But that's going to be for today. Thanks so much for stopping by. If you enjoyed this podcast, it would mean the world to me. If you either share this with a friend, left a five-star rating on your podcast platform of choice, or subscribed on YouTube. But that's going to be it. So get off your phone, get outside, have a great rest of your day. We'll see you next time. This podcast is for entertainment, education, and informational purposes only. The topics discussed should not solely be used to diagnose, treat, or prevent any condition. The information presented here was created with an evidence-based approach, but please keep in mind that science is always changing, and at the time of listening to this, there may be some new data that makes this information incomplete or inaccurate. Always seek the advice of your personal physician or qualified healthcare provider for questions regarding any medical condition.
