{"id":119409,"date":"2026-07-07T07:23:34","date_gmt":"2026-07-07T07:23:34","guid":{"rendered":"https:\/\/www.europesays.com\/canada\/119409\/"},"modified":"2026-07-07T07:23:34","modified_gmt":"2026-07-07T07:23:34","slug":"top-injury-prevention-tips-from-your-canadian-forces-health-services-physiotherapists","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/canada\/119409\/","title":{"rendered":"Top injury prevention tips from your Canadian Forces Health Services physiotherapists"},"content":{"rendered":"<p>        Untitled Document<\/p>\n<p>July 6, 2026 \u2013 Defence Stories<\/p>\n<p>Estimated read time: 2:17<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.europesays.com\/canada\/wp-content\/uploads\/2026\/07\/07-02-op-horizon.jpg\" alt=\"A male CAF member weightlifting in an indoor training facility.\" class=\"img-responsive cq-dd-image\" data-emptytext=\"Image\"\/><br \/>\nCaption<\/p>\n<p>Sailor Second Class Christopher Klemmensen participating in a gym session physical training (PT) lead by Personnel Support Programs (PSP) on board MV ASTERIX, while sailing in the Western Pacific Ocean, as part of OP HORIZON on April 25.<\/p>\n<p>Photo: Master Corporal Jaclyn Buell, Canadian Armed Forces<\/p>\n<p>Preventable injuries\u2014especially from physical training and sports\u2014 remain a leading cause of reduced deployability and time away from duty. The good news: many can be avoided through simple, consistent practices.<\/p>\n<p>1. Know your risk<\/p>\n<p>A previous injury is one of the strongest predictors of future injury, especially when rehabilitation is incomplete or members return to full activity too quickly.<\/p>\n<p>If you have an injury or are experiencing pain, seeking appropriate care and ensuring full recovery before resuming high physical demands is essential.<\/p>\n<p>2. Don\u2019t skip the warm-up<\/p>\n<p>Adopt an effective warm-up routine (5-10 minutes).<\/p>\n<p>Prioritize dynamic warm-ups<br \/>\nGradually increase heart rate, blood flow, and mobility<br \/>\nIncorporate movements that mirror the upcoming activity (Ex. lunges, squats, pivots, etc.)<\/p>\n<p>3. Prepare for the task<\/p>\n<p>At the core of injury prevention is preparation. Train for operational tasks in anticipation of increasing demands. Prepare ahead for:<\/p>\n<p>CAF physical activity challenges<br \/>\nForce Evaluation<br \/>\nRunning long distances<br \/>\nRuck marching<br \/>\nLifting heavy equipment<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/www.europesays.com\/canada\/wp-content\/uploads\/2026\/07\/07-02-cfhspa.png\" alt=\"A group of athletes doing a mobility activity in a circle inside a bright indoor volleyball training facility.\" class=\"img-responsive cq-dd-image\" data-emptytext=\"Image\"\/><br \/>\nCaption<\/p>\n<p>CAF physiotherapist leads a low impact mobility activity at a CAF International Volleyball ID camp.<\/p>\n<p>4. Strength train regularly \u2014 with proper technique<\/p>\n<p>Strength training major muscle groups with proper technique at least twice a week helps prevent injuries and osteoporosis.<\/p>\n<p>Use resources like the <a href=\"https:\/\/cfmws.ca\/sport-fitness-rec\/fitness-training?gad_source=1&amp;gad_campaignid=23948337808&amp;gclid=CjwKCAjw0dPRBhAPEiwAE5vTTtl8aqSCBrmkWLMvnhPSNVlQJkCSz6C1JpgnlsIb1blPqMhEV-yYcBoC6r8QAvD_BwE\" rel=\"nofollow noopener\" target=\"_blank\">PSP fitness staff<\/a> to ensure you are using proper technique.<\/p>\n<p>5. Progress gradually<\/p>\n<p>Sudden increases in intensity, duration, or load (ex. rapidly adding mileage to a run or lifting heavier weights too quickly) can significantly raise injury risk.<\/p>\n<p>Aim for a gradual increase, often around 5-10% per week.,<\/p>\n<p>6. Mix it up<\/p>\n<p>Being active daily and alternating high and low impact training activites helps avoid repetitive strain injuries and long-term health issues.<\/p>\n<p>Mix different types of activities:<\/p>\n<p>High impact: Strength training, team sports, running, and cycling<br \/>\nLow impact: Walking, swimming, mobility, and recovery-focused activities<\/p>\n<p>Adopt these simple but effective habits:<\/p>\n<p>Avoid remaining in one position for extended periods<br \/>\nWear recommended protective equipment<\/p>\n<p>7. Recovery matters<\/p>\n<p>How you recover is equally as important as how you train. Physical and mental health both play a critical role in injury prevention and operational performance.<\/p>\n<p>Key habits that support recovery and readiness include adequate sleep, nutrition, hydration, and stress management.<\/p>\n<p>8. Don\u2019t overlook sleep<\/p>\n<p>Sleep is critical yet often neglected. Consistently getting fewer than seven hours of sleep per night can lead to:<\/p>\n<p>Reduced physical performance and resilience<br \/>\nSlower reaction times<br \/>\nHigher likelihood of accidents<\/p>\n<p>9. Stay hydrated<\/p>\n<p>Hydration is critical for performance, especially during training in hot weather or high-intensity conditions. Proper fluid intake before, during, and after physical activity helps prevent fatigue, muscle cramps, and decreased performance.<\/p>\n<p>The takeaway<\/p>\n<p>Injury prevention extends beyond the gym. By combining smart training practices with healthy lifestyle habits, you can enhance performance, reduce time away from duty, and remain ready to meet operational demands.<\/p>\n<p>Helpful resources:<\/p>\n","protected":false},"excerpt":{"rendered":"Untitled Document July 6, 2026 \u2013 Defence Stories Estimated read time: 2:17 Caption Sailor Second Class Christopher Klemmensen&hellip;\n","protected":false},"author":2,"featured_media":119410,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[17,14607,14608,4537,40578,7130],"class_list":["post-119409","post","type-post","status-publish","format-standard","has-post-thumbnail","category-canada","tag-canada","tag-cjfc","tag-military-health-and-wellness","tag-milperscom","tag-psp","tag-training"],"_links":{"self":[{"href":"https:\/\/www.europesays.com\/canada\/wp-json\/wp\/v2\/posts\/119409","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/canada\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/canada\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/canada\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/canada\/wp-json\/wp\/v2\/comments?post=119409"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/canada\/wp-json\/wp\/v2\/posts\/119409\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/canada\/wp-json\/wp\/v2\/media\/119410"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/canada\/wp-json\/wp\/v2\/media?parent=119409"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/canada\/wp-json\/wp\/v2\/categories?post=119409"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/canada\/wp-json\/wp\/v2\/tags?post=119409"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}