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Injury Risk Score Calculator

Work out injury risk score instantly with clear inputs, formula shown and shareable results.

About Injury Risk Score Calculator

The strongest predictors of soft-tissue injury are a sharp rise in training load and previous injury history, which is why they carry the most weight here. Sleep under seven hours roughly doubles injury rates in athlete cohorts, and risk rises modestly with age. A 25% week-on-week jump with one prior injury already reaches the elevated band.

Formulas

Composite score

score = load spike points + injury history points + sleep points + age points

Load guidance

keep week-on-week increases under about 10%

Worked example

With the default values below, Injury Risk Score Calculator returns Injury Risk Score of 53. Change any input above and every figure here is recalculated in your browser.

Inputs used

Week-on-week load increaseminimum 0 %
25 %
Injuries in the last 12 monthsminimum 0
1
Average nightly sleepaccepts 0–14 h
7 h
Ageaccepts 12–90 years
35 years

Results

Injury Risk Score
53 /100
Points From The Load Spike
30
Points From Injury History
15
Risk Assessment
Elevated risk - progress more gradually

Step by step

  1. 1Values used
  2. 2Composite score
  3. 3Load guidance
  4. 4Injury Risk Score= 53 /100
  5. 5Points From The Load Spike= 30
  6. 6Points From Injury History= 15
  7. 7Risk Assessment= Elevated risk - progress more gradually

Assumptions and limits

  • The result is derived only from the 4 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax or compounding frequency into account.
  • Figures are rounded for display to whole numbers, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.

Frequently Asked Questions

What is a safe weekly load increase?

The often-quoted 10% rule is crude but directionally right. Under 10% keeps you well inside the safe ACWR band.

Why does previous injury matter so much?

Because scar tissue, residual strength deficits and altered movement patterns persist long after pain has gone.

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Injury Risk Score Calculator – Calculate Injury Risk Score