We welcome physiotherapist Pip Rainbow to discuss injury prevention, rehabilitation techniques, and the psychological aspects of recovery in obstacle course racing.

Pip shares her journey from sports therapy to becoming a qualified physiotherapist now working with Saracens Rugby Club

The importance of understanding your body and identifying when a niggle becomes an injury that needs addressing

Ankle injuries are among the most common OCR injuries, followed by shoulder problems and muscle/tendon issues

Consistency in training load is crucial for injury prevention - dramatic spikes often lead to breakdowns

Early intervention with injuries leads to faster recovery - address issues that persist beyond a week

Setting small, achievable goals during rehabilitation gives athletes motivation and measurable progress

Age plays a smaller role in injury susceptibility than training consistency, nutrition, sleep, and recovery

Getting strong is fundamental to injury prevention - but with proper technique and appropriate progression

Rehabilitation should be viewed as training rather than something separate from your athletic development

Injured athletes can still improve by focusing on components of OCR they can safely perform

If you're dealing with an injury, remember that consistent rehabilitation is key to long-term recovery. Don't abandon your strengthening exercises once symptoms subside - maintain them to build resilience against future issues.

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