Stop
Red-zone signals
Sharp or worsening pain, swelling, inability to use the area normally, or a meaningful loss of movement or strength.
Physio Cure Athlete Lab
Move smart.
Stay in the game.
An interactive sports injury prevention experience for athletes who want to recognize warning signs, make better load decisions, and keep progress sustainable.
Build your Movement IQPhysio Cure Athlete Lab
Build your Movement IQ
Make it relevant to how you move.
The decision framework
Good athletes do not ignore information.
They adjust. “Stop, Modify, Continue” is a simple way to organize the signals you notice while training and act before a small warning becomes a larger setback.
Modify
Change the dose
Reduce load, range, speed, impact, or volume when a new demand produces mild discomfort or control begins to fade.
Continue
Green-zone control
No pain or swelling, normal strength and movement, and confident technique at the current level.
Build resilience
Prevention is a system, not a single exercise.
Prepare
Use a progressive warm-up that matches the movements and intensity your sport will demand.
Progress
Increase training demands gradually instead of changing intensity, volume, and frequency at the same time.
Recover
Sleep, rest days, nutrition, and honest fatigue monitoring are part of performance rather than time away from it.
Respond
Act early when pain, swelling, confidence, movement, or strength changes. For a recent minor sprain or strain with swelling, RICE means rest from aggravating activity, wrapped ice for up to 20 minutes every 2–3 hours, comfortable compression, and elevation.
Need individual guidance?
Education helps you notice the signal. Assessment explains what it means.
If pain is severe or worsening, swelling is substantial, you cannot bear weight or use the area normally, or concussion is suspected, stop sport and seek appropriate medical assessment.
Take Physio Cure Connect with you
Download the app for a simpler way to stay connected with your care.
