Sports Plan Pro Tool

INJURY PREVENTION DIAGRAM

For high school and college athletes. Use this before practice or a game when your body feels tight or fatigued. Tightness is not your body failing you — it is your body warning you.

Disclaimer

This tool is for educational purposes only and does not constitute medical advice, diagnosis, or treatment. It is intended for healthy athletes experiencing pre-activity muscle tightness or fatigue — not pain, acute injury, or post-injury recovery. Always consult a qualified sports medicine professional or physiotherapist before beginning any exercise programme or if you are experiencing pain. Sports Plan Pro and its affiliates accept no liability for injury resulting from use of this tool.

How does your body feel right now?

By continuing you confirm you have read the disclaimer above and understand this tool does not replace professional medical advice.

PAIN NEEDS PROFESSIONAL ATTENTION

This tool is not designed for pain management or injury rehabilitation. Stretching or loading an injured muscle can make it significantly worse. Here is the correct path forward.

Step 1 — Stop activity immediately

Do not push through pain. Remove yourself from training. Sit down and breathe calmly.

Step 2 — See a professional

A sports medicine doctor, physiotherapist, or certified athletic trainer needs to assess the injury before anything else. Visit Sports Plan Pro for trusted resources.

The recovery timeline

Every soft tissue injury follows this path. Rushing any phase is how re-injury happens.

Acute — Days 0 to 3

Protect and rest. Ice or contrast baths, Epsom salt soaks, gentle circulation only. Do not stretch strained tissue. The healing fibres are fragile and stretching tears them further.

Sub-acute — Days 3 to 14

Gentle range of motion guided by a professional. Heat, soft tissue massage, and modalities like ARP wave therapy or TENS can support healing. No aggressive loading yet.

Remodeling — Weeks 2 to 6

Progressive loading begins — slowly, graded, always pain-guided and supervised by a professional.

Return to sport — Week 6 onward

Sport-specific movement and full strength testing before clearance — by a professional, not by feel alone.

This timeline is a general framework only. Your actual recovery depends on injury type, grade, and individual healing response. Only a qualified professional can assess and guide that process.

Tightness is your body warning you — not failing you. Tap the area that feels tight and work through all four tabs before you train.

Step 1

TAP THE AREA THAT FEELS TIGHT

Click any zone on the body diagram below to see the full mobilise, strengthen, and activate protocol for that area.

Select a body zone above to see your full preparation protocol.