Have you ever wondered why you got injured doing a certain activity? Or why we often hear that certain types of exercises or activities are “dangerous” and should be avoided? Don’t do squats, avoid this position, stay away from that movement… These warnings are common, but the real issue lies deeper.
It all comes down to the concept of capacities and constraints. This is also infamously known as the “too much, too soon” problem. Today, we’ll dive into this concept and explore how proper training strategies can reduce the risk of injury.
Note: This discussion will focus solely on mechanical injuries, excluding diseases, pathologies or neurological injuries.Subscribed
Quick Analogy: The Bridge
Think of your body as a bridge. When engineers design a bridge, they account for various constraints such as the maximum weight it can carry, wind speed, vibrations, and other variables. If these variables exceed the design parameters, the bridge risks damage or collapse.
At the end of the day, all these variables express themselves as force. The critical question when designing the bridge is: can it withstand the forces that will be applied to it?
The same principle applies to the human body.
What are capacities and constraints?
Capacities
Capacities represent the body’s ability to perform a task. Specifically, it’s about how much force the body can produce and withstand.
The human body is made up of different tissues—muscles, bones, ligaments, tendons, fascia—each with specific roles and capacities. These tissues can resist and produce force to varying degrees. Assessing capacities means being specific about which tissues are involved. Capacities are internal factors.
Constraints
Constraints are external factors—the forces applied to the body’s tissues. Every movement, activity, or load you encounter translates into a force acting on a particular point.
Just like with the bridge, the goal is to balance internal capacities and external constraints.Subscribed
How injuries Happen: Exceeding Constraints
Injuries occur when the forces applied to a tissue exceed its capacity. This can be boiled down to three scenarios:
- Capacity > Constraints – Everything is fine.
- Capacity = Constraints – The tissue is at its limit.
- Capacity < Constraints – Injury occurs.
To avoid injuries, we aim to stay in the first zone and far away from the third. This balance forms the foundation of effective training strategies.
Training Strategies to Avoid Injury
The Myth of Dangerous Exercises
Rather than labeling exercises as “dangerous,” it would be more accurate to ask whether your body is prepared for the demands of that movement.
The good news is that the human body is highly adaptable. It responds positively to mechanical inputs and force—in other words, to training. With proper progression, you can build the capacity to handle greater constraints.
Starting a New Activity
When starting a new activity, progression is key. Ask yourself: Do I have the capacity—the prerequisites—for this activity? This doesn’t mean avoiding it altogether. Instead, take a long-term approach to gradually prepare your body and minimize injury risk.Subscribed
Analysing the demands of your activy!
If you’re unsure how to start, a good first step is analyzing the demands of your chosen activity or sport. Different activities stress the body in different ways. For example, playing baseball stresses different tissues compared to rugby.
By identifying which parts of your body are most at risk, you can target them for strengthening. This approach addresses weak points and better prepares your body for the specific demands it will face.
Can you therefore totally avoid injuries?
It would be amazing if we could avoid injuries entirely, but that’s impossible. Factors such as illness, fatigue, reduced training, or unexpected external forces (like a tackle in football) can still lead to injury.
What we can do is increase our capacities to handle as many situations as possible. By doing so, we reduce the likelihood of injury and improve our resilience.Subscribed
Key take away
- Force is the language of the body – We either adapt to it or risk damaging tissues.
- Injuries occur when tissue capacity is exceeded by external constraints.
- Force can be an ally – Proper training increases your capacity, extending your limits and reducing injury risk.
- Analyze your activity’s demands – Identify the gap between your current state and what your sport requires.
- Preparation matters more than the exercise itself – Don’t fear activities or movements. Instead, prepare progressively for them.
The question isn’t whether a movement is dangerous, but whether you’re ready for it. With a thoughtful approach to training, you can safely enjoy the activities you love!