#InjuryPrevention

A team of elite international researchers has published the world’s first comprehensive, evidence-based recommendations for stretching, cutting through decades of conflicting advice and common misconceptions. The research, led by the Chair of Neuromotorics and Movement at the University of Bayreuth, was released this month in the Journal of Sport and Health Science, aiming to give practical, science-backed guidance to athletes, therapists, and everyday people alike (Medical Xpress).

For many Thai readers, stretching is a deeply ingrained daily practice, whether as part of traditional warm-ups in Muay Thai, pre-sunrise runs at Lumpini Park, or as a cherished ritual among the elderly at community exercise sessions. Yet few know that much of the stretching advice they follow—such as stretching to prevent injury or relieve soreness—may not hold up against modern scientific scrutiny. This new report is especially relevant at a time when health and fitness trends in Thailand, from yoga in Chiang Mai to football academies in Bangkok, are booming and often interwoven with stretching routines.

A growing body of research and a wave of expert advice are challenging the idea that faster is always better when it comes to running and improving cardiovascular fitness. Instead, running at an easier, slower pace—known as zone 2 training—may provide greater benefits for both the heart and overall endurance. The experience of a recent experimenter, as detailed in a Fit&Well article, shows that slowing down could be the key to safer, more lasting improvements in fitness, offering fresh insights for Thai runners at every level (Fit&Well).

Working out daily is often paired with the advice to rest between sessions, but a growing body of fitness expertise and medical research is highlighting one critical exception: the core. According to a recent expert review on TODAY.com, fitness professionals now recommend that you can safely train your core muscles every day, a message reinforced by leading trainers globally and findings supported by several reputable health organizations (TODAY.com, Mayo Clinic, Healthline). For Thai readers, this insight opens up new opportunities to build lifelong health, prevent pain, and shape efficient, time-saving home routines—whether in a busy Bangkok condo or a countryside home in Isaan.

A quiet revolution is taking place in gyms and therapy rooms around the world: the rise of “eccentric exercise” — focusing on the muscle-lengthening part of a movement, such as slowly lowering a weight. New research highlighted in a major feature by The New York Times (nytimes.com) and corroborated by fresh scientific studies points to the growing consensus that slowing down and emphasizing the “downward” or lengthening phase of a workout can yield significant improvements in strength and serve as a powerful tool for protecting against injury.

The belief that pushing yourself to the limit is the key to getting fit is common in Thailand and worldwide, but recent research suggests this approach may be more myth than fact. According to a leading professor of exercise physiology, the most effective path to fitness is not about working out harder, but about training smarter, understanding recovery, and making gradual progress—a lesson with broad implications for health-conscious Thais seeking sustainable results (Fit & Well).

A new wave of research and testimony from front-line professionals is shining a spotlight on everyday habits that, while seemingly harmless, may carry significant hidden risks to health and safety. Recent reporting, sourced from the collective wisdom of medical, emergency, and safety experts, unpacks nineteen common activities regularly overlooked for their potential to cause injury or worse, underscoring the importance of public awareness—especially for Thai readers navigating similar modern lifestyles (Yahoo! Lifestyle).

A growing body of research and recent expert commentary are highlighting a fitness issue many men overlook until it actively disrupts both their workout routines and daily lives: Dead Butt Syndrome, medically known as gluteal amnesia or lower cross syndrome. Although the name may bring a laugh, health professionals warn that ignoring this problem can sideline avid exercisers and everyday individuals alike, leading to pain, injuries, and decreased overall wellness (mensjournal.com).

A recent feature in Fit&Well shines a spotlight on the soleus muscle, a crucial yet often neglected muscle in the lower leg that plays a pivotal role for runners and active individuals of all levels. While most fitness routines for runners in Thailand focus on strengthening the glutes and hamstrings, a prominent running coach emphasizes that the soleus is arguably the most important muscle for performance and injury prevention—a point especially relevant for the Kingdom’s vibrant running community and the rising popularity of marathon events nationwide (Fit&Well).

A growing wave of runners around the world—and increasingly in Thailand—are embracing “Jeffing”, a run-walk method that’s gaining traction for its accessibility, injury prevention benefits, and surprising effectiveness in boosting endurance. Named after US Olympian Jeff Galloway, the method alternates between short periods of running and walking, offering a refreshed approach to running that’s changing the way both beginners and seasoned athletes tackle the sport. With new research and growing testimonials, Jeffing is steadily becoming a staple in global fitness routines, inspiring more Thais to hit the tracks, parks, and city streets with renewed enthusiasm.

A recent wave of consumer interest in collagen peptides has swept through Thailand, with many athletes and wellness enthusiasts hoping these popular supplements can strengthen tendons and prevent injuries. But new research, as highlighted in a recent Barbend article, challenges widely held beliefs about the effectiveness of collagen peptides for increasing tendon thickness—a key marker often associated with tendon health and injury prevention [barbend.com].

The fascination with collagen peptides stems from their biological role as building blocks for connective tissue, skin, and cartilage. In Thailand, where sports like badminton, football, and Muay Thai are widely practiced, tendon injuries are a common concern. Supplement brands have capitalized on this demand, marketing collagen as a solution for joint pain, faster recovery, and even enhanced athletic performance. However, scientific evidence behind some of these claims has been less clear.

Feeling the burn during a workout can be satisfying, but new expert advice warns Thai fitness enthusiasts that pushing to total exhaustion may actually hinder health and progress. According to the latest insights from a renowned personal trainer featured in Business Insider, learning the difference between healthy challenge and harmful overexertion is key to making lasting fitness gains without risking injury or burnout. This research is especially timely as Thailand’s growing fitness culture sees more residents hitting gyms, cycling paths, and Muay Thai studios in search of better health and improved physical appearance.

Feeling sore after exercising is almost a rite of passage in fitness culture, but new research and a recent analysis by international experts reveal that muscle soreness isn’t the badge of honor many believe it to be—and it may not be necessary for fitness gains at all. For Thai readers increasingly participating in gyms, boot camps, or traditional Muay Thai classes, understanding the truth about post-workout pain could transform how the nation trains for both health and happiness.

For many runners and fitness enthusiasts in Thailand, shin splints remain a stubborn and painful obstacle. Now, new insight from kinesiologists sheds light on targeted exercises that can not only alleviate the discomfort of shin splints but also help prevent their recurrence, offering hope for those who struggle with this common overuse injury. This development promises to make running and high-impact sports safer and more accessible, benefiting not just athletes but anyone who enjoys an active lifestyle.

A recent viral statement by fitness coach Dan Go has set the internet fitness world alight, challenging the status of the humble burpee as a go-to move for weight loss and total body fitness. Describing it as “the worst exercise on the planet,” Dan Go’s remarks have prompted vigorous debate among experts, trainers, and everyday exercisers alike. While the burpee’s challenging, full-body movement has made it a staple in HIIT (High Intensity Interval Training) classes and boot camps—from Bangkok gyms to schools nationwide—Go’s critique raises essential questions about which exercises truly support healthy, sustainable weight loss and injury prevention.

As more Thais prepare to hit the trails during summer, new research from Backpacker magazine underscores the crucial role of targeted pre-hiking exercises in preventing injuries and boosting overall performance on the trail. Published on April 8, 2025, “Hike Stronger This Summer With These 11 Exercises” compiles a set of expertly recommended workouts designed to prepare hikers for the physical challenges of the outdoors, offering valuable guidance as Thailand’s own hiking season approaches.

As NFL fans cheer on Jalen Hurts for his explosive runs and unyielding durability, a recent revelation by his trainer is turning conventional wisdom on athletic training upside down. According to an exclusive feature in Men’s Health, Hurts, renowned for a jaw-dropping 600-pound squat during his college days, now rarely includes squats in his workout regimen. Instead, the Philadelphia Eagles quarterback and his longtime trainer, Taylor Kelly, are focusing on exercises designed to prolong his career by prioritizing joint health, shoulder stability, and real-world mobility—an approach that emphasizes quality over traditional muscle-building routines (Men’s Health).

Romanian deadlifts (RDLs) are gaining recognition as a “magic exercise” for golfers seeking to boost their performance, balance strength, and reduce injury risk, according to a recent Golf Digest article featuring expert guidance from certified fitness trainer Jonathan Avalos. As golf continues to surge in popularity throughout Thailand—especially among younger generations and retirees—exercises that combine efficiency, versatility, and injury prevention are becoming ever more relevant. For Thai golf enthusiasts and coaches looking to sharpen their physical game, RDLs offer benefits that extend beyond the fairways and into everyday life.

As hiking gains momentum with the arrival of summer, both casual trekkers and serious adventurers are urged not to underestimate the risks of returning to the trails after a slow season. According to a new feature by Backpacker magazine, adopting a set of targeted strength and conditioning exercises now could not only boost your endurance and enjoyment this summer but also dramatically lower your risk of strains, sprains, and frustrating setbacks (read the full article here). With more Thais embracing hiking as part of an active lifestyle—reflected in the growing vibrancy of Bangkok’s outdoor fitness scene (source), for example—the message carries fresh relevance this rainy-to-dry season transition.

A new training trend is shaking up home fitness routines worldwide: swapping traditional core exercises like sit-ups and crunches for dynamic, dumbbell-based moves. As detailed in a firsthand feature on Fit&Well, journalist Yanar Alkayat shares her experience adopting a weighted core circuit, guided by musculoskeletal specialist Kelly Marshall, highlighting key reasons why Thai readers may want to reconsider their approach to ab training (Fit&Well, 2025).

In today’s fitness culture, core workouts are almost synonymous with endless repetitions of crunches—but new research and expert insights suggest this may be a missed opportunity. Many of us in Thailand follow online videos or fitness apps that focus mainly on “visible abs.” However, strengthening only the superficial muscles overlooks vital deep core muscles that underlie our posture, balance, and daily movements. Weighted core exercises, particularly those using dumbbells, have emerged as a way to target deeper muscle layers around the ribs, spine, and pelvis—muscles crucial not only for aesthetics but for practical function such as walking, lifting, and climbing stairs.