How to do an injury check

A few questions and 15 simple self-tests that spot warning signs before they become injuries.

Before you start

• About 20 minutes and a bit of floor space.
• Anything to note down weights or reps, if you use them.

Step by step

1. On the home screen, tap Injury Check in the grid.
2. Tap Start assessment.
3. First, a short chat. Tell your coach about any pain or worry. Type or speak it.
4. In a rush? Tap Skip intake to go straight to the tests.
5. Work through the 15 self-tests: strength, balance and flexibility, comparing your left side with your right.
6. Score yourself on each one. Add weight, reps or notes if you like. You can skip any test.
7. Your results are scored into a green / amber / red picture and saved by themselves.
8. Open History to see every past check. Retest about every 4 weeks and watch the trend.

Try this

Where it goes wrong

• Hiding the small stuff. Small and early is exactly what this catches. “A bit tight sometimes” is worth saying. A sudden jump in mileage plus a small niggle is the classic pattern before an injury, and the check looks at your recent training for exactly that.
• Doing it once and never again. The value is the trend. A single red means “look at this”. Red turning amber turning green means you fixed it.
• Treating it as a diagnosis. It's a warning light, not a doctor. If something really hurts, see a physio. Then add it to your questionnaire so every plan respects it.

Check it worked

• Your results show green, amber or red.
• The check appears in History.