Health & Wellness Blog

Factors to Increase Performance and Decrease Injury

By Darren Bain

The objective of this blog is to provide you with an easy to implement plan and understanding of the bigger picture of what it means to ‘Function Well’.

This blog is just a snippet of information, if you take some valuable tips out of this blog I highly recommend reading ‘Becoming a Supple Leopard’ because like the cover page reads, it really is “the Ultimate Guide to Resolving Pain, Preventing Injury, and Optimising Athletic Performance”. Also don’t forget in our warm up area we have the mobility WOD posters which you can use to prepare for whatever major lifts you are doing for that day, or select the mobility drills for your muscle groups needing the most attention.

If you have knee pain, neck pain, shoulder pain, back pain or elbow pain that is not normal, your body is telling you something needs to be addressed. The tips below, along with our Restoration Zone andYoga classes will have you well on your way to kissing niggles or severe pains away in no time!


Old Theory = Lagging Indicator

This method of assessment is based on treating the injury once it becomes present or bad enough you can’t complete a workout due to pain, rather than injury prevention. Lagging Indicators might be:

  • Pain Yes/No
  • Task Completed Yes/No

What we want to do is get in tune with our bodies and the messages it’s telling us and look for any ‘Leading Indicators’

The protocols in this blog are proactive , rather than reactive. In Kelly’s words he describes Mobilisation as “a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems”.

New Theory = Leading Indicators

Leading Indicators left un-addressed will more than likely end up in an injury. Some common Leading Indicators might be:

  • Pain
  • Joint soreness
  • Tightness
  • Poor technique, biomechanics

When we’re looking at addressing Leading Indicators the first area we need to address is our movement patterns, our lifting technique. It can be counter productive to do all the mobilisation work if we are moving with poor technique in the gym and in everyday life.

Your 1st Rep should be the same as the last rep – neurologically we’re wired for repetition. If more reps are shitty, the body will be wired to do shitty reps (this is the Million Rep Rule).

 Leading Indicators can be caused by:

  • Over Tension – The biomechanics of the body/restricted Range of Motion (ROM)
  • Motor Control – both seated or dynamic. This means if you are seated for long periods it will impact your biomechanics when you do dynamic  movements, or if you have poor technique that’s not addressed then your motor pattern will be programmed this way.

First things first – Address Technique!

Before anything else we need to learn how to set our mid-line – our spine and good technique.

Lifting Faults to Avoid:

  • Rounded back
  • Forward shoulders
  • Lumbar (lower back) over-extension
  • Feet turned out
  • Head position up or down
  • Elbows winging out

Click here to


In ‘Becoming a Supple Leopard’ by Dr. Kelly Starrett he addresses issues that impact performance and increase injury risk. There are many factors that ultimately affect your day to day performance (not just in the gym) and increase your chances of injury.



The older we get the more important this becomes.

If your warm up consists of 5mins on a bike, or jog you may need to change it up.

We need a warm-up that will increase body temperature and heart rate, provide some flexibility, prepare the body for movements featured in the workout, use as an opportunity to practice some skills and finally get you physically and mentally for activity.


Rest & Restore. This is the most under utilised protocol for improving your health. If you are not sleeping well the best tip I can give you is invest in a good pillow , grab some oral and bath salt Magnesium from reception. Read more…. tips for a good nights sleep.


Intuitively we all know we should drink more water but often we can go all day having very little water and wonder why we soft tissue injuries occur.

We all know staying hydrated reduces the your chances of developing heat related issues like cramps and heat exhaustion, but it also play a big part in preventing injuries. Water plays a part in the proper functioning of muscles (muscle tissue is made up of about 75 percent water). It makes sense adequate fluid intake will have a positive influence on injury prevention.


Good nutrition is the foundation of any good fitness program and the gateway to good health.


Been stuck behind a desk for long periods of time with little movement wreaks havoc on health and has a dramatic impact our biomechanics.


Avoid inflammatory foods and implement foods and supplements like Vital Greens that alkaline the body, and increase omega 3:6 ratio by taking a good quality fish oil and decreasing omega 6 fats in your diet. Read more………Decrease chronic inflammation


Take time out to “stress less” regenerate and restore balance, our Restoration Zone is perfect for this. If you are stressed, getting more Yin into your life will do more for you than anything else.

Keep a diary to track your  sleep, nutrition and stress levels. Keeping these 3 important elements in balance is key to improved wellness.

Click Here to read our 3 Tips to Stress Less


Learning how to set your midline is going to increase your chances of outputting force and decrease your chances of injury.

Read more…

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