Work out injury risk score instantly with clear inputs, formula shown and shareable results.
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.
Composite score
score = load spike points + injury history points + sleep points + age points
Load guidance
keep week-on-week increases under about 10%
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.
The often-quoted 10% rule is crude but directionally right. Under 10% keeps you well inside the safe ACWR band.
Because scar tissue, residual strength deficits and altered movement patterns persist long after pain has gone.