Sports therapy isn’t just about treating injuries with massage. It is also about teaching how to prevent performance limiting injuries through correct technique and posture, so that the client can continue to reach their goals, and become fitter and stronger. This “Gains without Pains” series of posts will take common exercises done in the gym and look at correct posture and technique in order to reduce the risk of injury. 



  • give a total lower body workout focusing on the bum, hips and thighs, as well as the core 
  •  by adding weights you can include an upper body workout


- rounding the back - keep it in a neutral position 


  •  stand with the feet shoulder-width apart and slightly turned out 
  • when lowering into the squat, tighten the core and bum muscles
  •  keep the weight in the back of the heels to avoid knee injury 
  • keep the chest up and shoulders back and down - don’t lean forward 
  •  drive the knees outward
  •  if including weights increase them slowly once technique is perfected