#Injuryprevention

A growing Thai fitness culture is learning to distinguish healthy challenge from harmful overexertion. New guidance from seasoned trainers emphasizes that pushing to total exhaustion can stall progress and raise injury risk. This aligns with rising gym, cycling, and Muay Thai participation across Thailand, where sustainable routines matter as much as quick results.

A respected personal trainer, highlighted in a Business Insider feature, argues that results come from consistent, enjoyable effort—not relentless punishment. With experience juggling a demanding finance career and limited workout time, she advocates routines built on reliability and mindful effort. “You’ve got to work hard, but if you’re working hard at something with no upward trajectory, that’s not on your ability to succeed – it’s your environment,” she said, underscoring the role of supportive conditions in achieving long-term gains.

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.

Soreness after exercise is a familiar badge of effort, but new research challenges the idea that pain equals progress. For Thais flocking to gyms, Muay Thai classes, or community fitness sessions, understanding the truth about post-workout discomfort can reshape training for health and happiness.

The old “no pain, no gain” mindset has shaped attitudes toward fitness in Thailand and beyond. Delayed onset muscle soreness (DOMS) has long been seen as proof that muscles are learning and growing. Yet leading researchers say soreness is not required for fitness gains. As a senior clinician notes, soreness does not determine overall fitness level, and many effective workouts leave us feeling little to no DOMS. That means office workers in Bangkok joining evening classes and seniors joining community aerobics should not equate pain with progress.

A high-profile baseball injury has spotlighted rotational exercises as a powerful approach in sports rehabilitation. The athlete is undergoing a regime centered on rotational movements, signaling a broader shift in how professionals rebuild strength after core, hip, or back injuries. The trend has potential implications for sports medicine and physical therapy practices in Thailand as well.

Rotational movement is central to many sports actions. In baseball, for example, bat swings and pitches rely on multi-directional rotation. When injuries disrupt core stability or hip and spine function, generic therapy may fall short. Targeted rotational training helps restore movement patterns vital for performance. Research from the Journal of Sport Rehabilitation indicates that controlled rotational work can boost torque, core stability, and joint proprioception, while reducing re-injury risk.

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.

Shin splints are a stubborn obstacle for many runners and fitness enthusiasts in Thailand. Fresh insights from kinesiologists point to targeted exercises that relieve pain and reduce the risk of recurrence, making running and other high-impact activities safer and more accessible for the Thai public.

Medial tibial stress syndrome, the medical term for shin splints, affects runners, dancers, and military recruits. In Thailand, where recreational running has surged, both beginners and seasoned athletes still confront shin splint pain along the inner edge of the shinbone. Repetitive stress with insufficient recovery often triggers the discomfort, threatening participation and long-term injury if ignored.

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 Thai hikers prepare for summer treks, new research from Backpacker magazine emphasizes targeted pre-hiking workouts to prevent injuries and boost performance on the trail. Published on April 8, 2025, the piece “Hike Stronger This Summer With These 11 Exercises” curates practical movements designed to ready the body for Thailand’s varied terrains, from northern hill trails to southern forest paths.

For readers returning to activity after a quieter period, the guidance warns against leaping into long hikes without preparation. Rushing back can lead to strains, sprains, and lingering discomfort. Data from national park health advisories and local fitness experts suggests conditioning ahead of time is essential, especially given Thailand’s unpredictable trail conditions in places like Chiang Mai and Phuket. Research by Backpacker highlights three core pillars: stability work, cross-training drills, and leg-strengthening routines.

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).

A viral critique by fitness coach Dan Go has sparked a global debate about burpees, a staple move in HIIT and boot camps from Bangkok gyms to schools nationwide. Calling the exercise “the worst on the planet,” Go questions whether burpees truly support sustainable weight loss and injury prevention. The discussion highlights a broader shift toward smarter, safer workouts that still deliver results.

For Thai readers, the burpee’s reputation is instantly relatable. In gyms across Thailand and in school PE programs, the exercise combines squats, planks, push-ups, and jumps in rapid succession. While it can scorch calories, many fitness professionals warn it places high stress on knees, wrists, and the lower back—especially for beginners or those with existing health concerns. Thai readers are familiar with this tension between effectiveness and safety.

A rising NFL trend is challenging traditional gym wisdom. Jalen Hurts, famed for a college-era 600-pound squat, now minimizes squats in his routine. Instead, he and long-time trainer Taylor Kelly focus on joint health, shoulder stability, and real-world mobility to support a longer, more durable career. This shift, highlighted in Men’s Health, offers valuable lessons for Thai athletes, trainers, and PE teachers seeking sustainable performance.

In Thailand’s diverse sports culture—Muay Thai, sepak takraw, golf, and football—injury prevention matters as much as strength. Hurts’s approach demonstrates that success can come from quality movement, not just heavy lifts. For local gym-goers and competitive athletes, the message is practical: build resilience through controlled, functional exercises.

Romanian deadlifts (RDLs) are emerging as a practical, evidence-based exercise for golfers seeking to improve performance, balance strength, and reduce injury risk. In Thailand, where golf attracts players of all ages—from young enthusiasts to retirees—RDLs offer a compact, flexible tool to enhance on-course stability and daily movement.

Golf relies on more than technique and focus; physical conditioning underpins power, control, and longevity. Sports science increasingly shows that targeted strength work translates to steadier swings and fewer injuries. RDLs differ from traditional deadlifts by starting from a standing position and hinging at the hips to lower the weight. This places emphasis on the posterior chain—the hamstrings, glutes, and lower back—crucial for powerful, controlled rotations in the golf swing. As a trainer notes, dumbbell RDLs specifically help generate power while reducing injury risk.

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 Thai hikers anticipate a vibrant monsoon-to-dry-season transition, the message is clear: don’t dive into trails unprepared. A recent feature from Backpacker magazine highlights targeted strength and conditioning as a smart pre-season move. Proper prep can boost endurance, enjoyment, and significantly reduce strains, sprains, and other setbacks. Data from Thailand’s growing outdoor scene show many locals are embracing hiking as part of an active lifestyle, making this guidance especially timely for Bangkok’s urban trekkers and nature lovers statewide.

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 home-fitness trend is changing how people train their cores. Instead of traditional sit-ups and crunches, many are turning to dynamic, dumbbell-based moves. A firsthand feature by Fit&Well’s Yanar Alkayat highlights a weighted core circuit guided by a musculoskeletal specialist, and explains why Thai readers might rethink their approach to ab training.

In today’s fitness culture, core routines often revolve around endless crunches. However, new research and expert insights suggest a broader focus is needed. In Thailand, many people follow online videos and apps that emphasize visible abs rather than functional strength. Weighted core exercises with dumbbells target deeper muscles around the ribs, spine, and pelvis—key for posture, balance, and daily tasks like walking, lifting, and climbing stairs.

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.