Welcome to Stay in the Game, a monthly blog where the team from the Queen's Center for Sports Medicine shares the latest tips on the treatment and prevention of sports injuries. We want to help you play hard and be well - a winning combination that will keep you in the game all season long.

Eight movements to reduce risk of injury


According to the National Institute for Health, there are four key elements of exercise:

1. Cardiovascular Activity
2. Strength Training
3. Flexibility
4. Balance

Having a healthy mix of all four elements promotes wellness, reduces the risk of injury and can also make training more exciting by changing things up.

Unfortunately, most student athletes tend to focus on only one or two of the four key elements, which can lead to injury and keep them from performing at their peak. There's an easy fix for this – incorporating the eight core movements for health into any training regimen:

1. Squat
2. Hinge
3. Lunge
4. Push
5. Pull
6. Carry
7. Gait
8. Plank

Need some ideas of what exercises fall into the eight core movements for health? Check out the graphic below.


Queen's Center for Sports Medicine provides comprehensive care for the treatment and prevention of sports injuries and heat-related illnesses for patients of all ages. Call 808-691-4449 to schedule an appointment, or click the button below.


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