Sports performance & injury prevention
Sports performance is more than training harder. It’s about how efficiently your whole body moves, recovers, and adapts—joints, muscles, breathing, nervous system, and mindset.
Most injuries don’t come out of nowhere. They build quietly through movement restrictions, old injuries, poor recovery, and imbalances between strength and control. The same factors that cause niggles and overuse injuries are often the ones that limit your performance.
At Roots Health Clinic in Prague, we’ve worked with a wide range of athletes at every level—from recreational runners and weekend warriors to professional and elite competitors. Every clinician in our team has an athletic background, so we understand training from the inside.
We combine chiropractic care, physiotherapy, functional movement assessments, and performance-focused rehab to help you move better, reduce injury risk, and train with more confidence.
Push your limits—without breaking down
Whether you’re:
training for your first 5K
competing in team sports
lifting heavy in the gym
or working at a professional or elite level
…your body is constantly balancing load and recovery.
Common concerns we hear:
“I keep getting the same niggle every time I push my training.”
“I’m always stiff and sore—no matter how much I warm up or stretch.”
“My performance has plateaued and I don’t know why.”
“I’m scared of getting injured again if I go all in.”
Our job is to identify why your system is hitting its limits, not just where it hurts.
What's going on in the body?
Performance and injury risk are two sides of the same coin. They both depend on:
Movement quality
how well your joints and muscles share load
whether your spine, hips, ankles, and shoulders move freely where they should
Strength & control
global strength (legs, hips, core, shoulders)
smaller stabilisers that keep joints centred under high force
Load tolerance
how much volume, intensity, and impact you can handle today
how quickly you recover from hard sessions
Nervous system & breathing
ability to switch between high effort and efficient recovery
good breathing mechanics to support endurance and control
When one part of this system falls behind—mobility, strength, control, or recovery—your body compensates. That’s when you see:
overloaded tissues (tendons, ligaments, joints)
recurring overuse injuries
a ceiling on strength, speed, or endurance
Performance work is not just about pushing harder; it’s about making your whole movement system more efficient and robust.
Why you might be feeling this way
Common patterns we see in athletes and active people:
Plateauing in strength, speed, or endurance
pushing harder but not getting faster or stronger
Feeling stiff or sore after almost every session
DOMS is normal sometimes—but constant soreness is a sign of poor recovery or movement efficiency problems
Nagging injuries or recurring “niggles”
tendons that flare with every increase in mileage or load
the same joint or muscle breaking down each season
Weakness in key areas
glutes and hips not controlling knee and ankle load
under-conditioned calves, hamstrings, or mid-back
Stress, poor sleep, or nervous system burnout
always “tired-but-wired”
struggling to recover between sessions or events
Often, the issue is not your willpower or even your training plan—it’s that your body needs better support and a smarter structure to keep up.
How we can help at Roots
At Roots Health Clinic, we bring together our clinical experience and athletic backgrounds to design plans that respect both your body and your sport.
Assessment
We start with a whole-body evaluation, which may include:
movement and strength assessments for key joints (hips, ankles, shoulders, spine)
sport-specific patterns (running, lifting, change of direction, overhead work)
screening past injuries and how they affect current mechanics
breathing, posture, and basic recovery habits
Treatment & performance-focused rehab
Your plan may include:
Chiropractic care
improving joint mechanics and alignment (spine and extremities)
freeing up movement where you’re stuck so other areas don’t overcompensate
Physiotherapy & strength work
targeted strengthening for glutes, calves, hamstrings, core, shoulders
tendon and ligament rehab where old injuries have left weak links
graded exposure to sport-specific loads (sprinting, jumping, lifting, cutting)
Manual therapy & recovery support
soft-tissue work for overloaded muscles
strategies for recovery between sessions (movement, breath, light loading)
Movement coaching & load management
refining warm-ups, cool-downs, and training structure
advice on progression (volume, intensity, frequency)
realistic guidance on when to push and when to pull back
We don’t just treat what hurts—we help you build a stronger, smarter base that supports long-term performance.
Want to perform better and stay in the game? Get a sports-focused assessment in Prague
Whether you’re chasing a personal best, aiming for a higher level, or just want to keep playing without breaking down, your body deserves a plan—not guesswork.
At Roots Health Clinic in Prague, our athlete-experienced clinicians help you:
understand where your performance is leaking
resolve old patterns that keep causing injuries
build a stronger foundation for the training and sport you love
Recovery is where progress happens
Performance gains don’t come from training alone—they come from how well you recover between sessions.
We help athletes:
spot signs of nervous system overload and under-recovery
improve sleep quality, breathing patterns, and stress regulation
implement simple movement and breath routines to activate the parasympathetic system
understand how nutrition and hydration support tissue repair and training gains
When recovery improves, everything else gets easier—injuries heal faster, soreness decreases, and your performance potential rises.
When you should seek emergency care
Most sports-related injuries can be managed conservatively—but there are times when urgent care is needed. You should seek medical attention if you experience:
A loud pop or snap followed by immediate pain and loss of function
Inability to bear weight on a limb after injury
Joint appears deformed or visibly out of place
Sudden, severe swelling or bruising that worsens rapidly
Signs of fracture (e.g. deep bone tenderness, grinding, or obvious misalignment)
Numbness, tingling, or loss of circulation in a limb
Head injury with confusion, memory loss, or vomiting
These may indicate a serious muscle tear, ligament rupture, dislocation, fracture, or concussion—conditions that need imaging and urgent orthopaedic or neurological evaluation.
What people often notice after care
Over time, athletes and active clients often report:
more efficient, powerful movement
improved mobility in previously stiff areas
fewer flare-ups or recurring injuries
better recovery between sessions
greater confidence to train harder—without constantly fearing the next injury
Instead of feeling like you’re “held together with tape,” you feel like your body is on your side again.
From rehab to peak performance—bridging the gap
One of the most common blind spots we see:
Athletes stop rehab too early or never fully address the root problem—leading to recurring injuries or a performance ceiling.
At Roots, we:
guide you past the pain-free stage into real, sport-specific strength
rebuild capacity where it was lost (e.g. deceleration, single-leg load, rotation)
help you safely return to full training with clear, progressive milestones
This isn’t just about avoiding injury. It’s about unlocking your full potential—so you come back stronger than before.