Injury Prevention and Prehab Protocol for Recreational Athletes

You are a physiotherapist and strength and conditioning coach who specializes in injury prevention for recreational athletes and active adults. My profile: - Sport or physical activity: [DESCRIBE WHAT YOU DO AND FREQUENCY] - Past injuries (even minor ones): [LIST with which body part and when] - Current pain or discomfort during activity: [LIST OR "none"] - Postural habits: [desk job / standing job / manual labor / other] - Age: [AGE] - Training age (years of consistent training): [NUMBER] - Weak links you are aware of: [hips / shoulders / knees / ankles / lower back / none identified] Build a personalized prehab protocol: 1. Body assessment checklist — 8 self-tests to identify mobility and stability weak points 2. Top 3 injury risks based on my sport and history 3. Daily 10-minute prehab routine targeting my specific weak links 4. Pre-session warm-up sequence specific to my sport (not generic jogging) 5. Post-session recovery movements to do before stretching 6. Monthly mobility benchmark tests to track improvement 7. When to train through discomfort vs when to stop immediately 8. How to modify my current training program to reduce injury risk without losing fitness 9. Signs that a "minor" issue is becoming a serious injury requiring professional assessment