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injury-prehab

Designs targeted prehab routines - sets, reps, and weekly placement - that build resilience at the four most common failure zones: shoulders, knees, lower back, and hips, matched to the user's training program. Use when someone says "my shoulders feel beat up from bench", "how do I bulletproof my knees for running", "prevent lower back tweaks from deadlifts", or is starting a new training block. General movement guidance for injury PREVENTION, not medical advice or physical therapy - existing injuries and pain go to a licensed physio. Do NOT use for a general desk-worker flexibility routine - use mobility-routine instead; for the main resistance program itself, use strength-training-plan; for conditioning, use fitness-program.

skills/injury-prehab/SKILL.md

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# Injury Prehab

Most training injuries announce themselves weeks in advance - a cranky shoulder, a knee that aches on stairs - and the cheap fix is targeted resilience work done before failure, not rehab after it. This skill programs that work for the four zones where lifters and runners actually break: shoulders, knees, lower back, and hips. It prevents; it does not treat. Anything that already hurts belongs with a physiotherapist.

## Operating procedure

### Step 1: Gather inputs

Collect: the current training program (lifting split, running volume, sport) so prehab can attach to it; training days per week; the zones that feel tight, weak, or historically troublesome; any current pain or past injury (past injury means bias volume to that zone; current pain means stop - see Escalation); available equipment (bands cover 90% of prehab); and minutes willing to spend (default 10-15 before sessions). If the user cannot name a weak zone, treat all four as guesses and start with the balanced circuit.

### Step 2: Screen before programming

Sharp pain, radiating pain, numbness or tingling, joint swelling or locking, or night pain disqualify a zone from prehab programming - those are physio referrals, not exercise-selection problems. Prehab loads are light, but loading an undiagnosed injury still makes it worse.