Understanding how injury occurs can be simplified with a simple yet clever equation, taken from a Functional Range Conditioning (FRC®) lecture slide:
Load > Capacity = Injury
Load ≤ Capacity = Rehab
Capacity > Load = Prevention
We know we need to be specific and the way we truly achieve prevention is through mitigation of risks that are in our control. Part of the quote previously used is so important I’m going to highlight it further: “the position you got injured in”. If you injure your knee in an element of rotation, how much are you intentionally training your knee to better rotate/withstand load/produce greater force in rotation?
Squats, lunges and running can build a stronger knee (and more) but they are still limited to primarily focusing on the movement pattern. Including tissue/position specificity with your strength training will allow you to better mitigate risks of injury. To clarify, I am not saying don’t run, as that can be a great tool, even in injury rehabilitation, but, it’s important to understand limitations and know how to leave no stone unturned if we’re going to truly mitigate risks of injury.