You’re only as strong as the muscles you’re not training. And those are usually the ones keeping you injury-free.
In this episode of The Fit2 Perform Podcast, Bobby and Steffan break down the science and strategy behind injury prevention for performers — and why strengthening the smaller, stabilising muscles might be the most important training you’re not doing.
Whether you’re dancing, lifting, or performing eight shows a week, these muscles are your backstage crew — quietly holding everything together until they’re overworked or ignored.
💡 Talking Points:
🦵 How weak stabilisers like the glutes, scapular muscles, and deep core often cause common injuries.
🎭 Why performers are especially prone to repetitive strain from the same movement patterns day after day.
⚠️ The problem with over-relying on stretching to “fix” pain instead of strengthening the root cause.
📚 Research showing that targeted prehab can reduce injury risk by 50–60%.
🧱 The role of isometric exercises in building tendon strength and joint stability.
✅ Takeaways:
Add 2–3 weekly prehab sets targeting glute med, lower traps, and adductors.
Use resistance bands to build strength and control through full range of motion.
Focus on movement quality, not just load.
Rotate your training through all planes of motion (sagittal, frontal, transverse) for balanced strength.
Because prevention is always easier than rehab — and your best performances happen when your body feels bulletproof.
👉 Tune in now to Injury Prevention 101: Strengthening Supporting Muscles on The Fit2 Perform Podcast. Got questions about injury prevention or prehab? Email us at talk@fit-2.co.uk and we’ll answer them on the show.