Re/pre habilitation

Dull pain is generally fine whilst sharp pain signals a problem.

Strengthen weak areas or injuries.

Low range of motion when friction occurs i.e. static holds will stop unwanted friction between muscles, ligaments, tendon etc. 

Referred pain is when the painful area is not the actual injury, it is elsewhere meaning if you have pain for example in your shoulder it could be a neck issue.

Foam rolling is self massage and can be done to injured or areas sore from training.

Having roughly equal anterior and posterior strength will reduce injuries.

Face pulls

Face pulls involve a band or cable machine set around eye level being pulled to either side of the head.

Shin splints (musculature)

The issue with doing repetitions or extending and flexing at the ankle to strengthen the shin muscles is the level of intensity is to low for many people.

Sitting place left leg over right thigh. Flex shin to bring toes towards shin. Push foot to extended position resisting with shin muscles.

Lower back

Lying face down arch back to lift torso off the floor.

Hip/groin/glutes

Standing swing one leg forwards, backwards and side to side.

Knees

If able to walk with no issues you can squat down to a comfortable level and walk backwards whilst squatting.

Ankle

Standing on one foot make a circle with the other foot by lifting and touching the floor with it.

Foot(plantar fascia)

The soles tightening changes the foot shape and can cause injuries such as in the knee.

Place sole on glass bottle and roll it back and forth to release underside of foot.