Fitness covers a wide variety of practices (group classes, circuit training, bodyweight, machines), with one thing in common: high-frequency repeated movements, often under load, that don’t forgive sloppy technique. That’s what makes it an accessible but demanding activity for the joints. HOPP was designed by FIFA-certified sports physiotherapists to help you understand your injury and get back to it without getting hurt a second time.
The most common fitness injuries
Some injuries come up far more often than others in the gym, and it’s no coincidence: they almost always affect the same areas, overloaded by repeated movements.
The most common, and why
Low back pain
— the most common, linked to poor load management or core bracing.Shoulder tendinitis
— overuse of the rotator cuff from repeated pushing movements.Quadriceps muscle injury
— common during poorly dosed squats or lunges.Tennis elbow
— overuse of the elbow from repeated gripping of dumbbells or bars.Ankle sprain
— common during jump exercises or changes of footing.
Find your fitness injury
10 fitness-related injuries are covered by the HOPP app. Select the one that matches your situation to access dedicated content: how the injury happens, the likely cause, and a suitable programme.
Not sure exactly what you have?
Take the HOPP test and get a clear answer about your injury.
Cause #1: load or technique you haven’t quite mastered
Poor warm-up, unsuitable equipment, fatigue late in a session: these factors play a role, but the most common cause of fitness injuries lies elsewhere. In the vast majority of cases, it’s load increased too quickly or imperfect execution technique that exposes a joint or tendon to excessive strain.
The most common mistakes
Increasing load too quickly, without solidifying technique
Neglecting warm-up before the most intense exercises
Repeating a poorly mastered movement without correction
Not allowing enough recovery days between intense sessions
HOPP physio tip
before blaming equipment or fatigue, the first question to ask yourself is almost always the same: has my load increased faster than my technique could handle? That’s the factor most often at fault, and also the easiest to fix once identified.
The risks of doing nothing
Continuing to train without understanding what’s going on is never a good strategy. Without proper care, a fitness injury almost always follows the same script.
What you risk without proper care
An injury that gets worse if you keep training without adjusting your load
A longer recovery period than with prompt care
A higher risk of relapse on your return, if the cause hasn’t been treated
HOPP takes care of every fitness profile
A group-class regular three times a week, someone training solo in the gym, a person getting back into sport after a break: every profile has different needs, but none is left out by HOPP.
The profiles HOPP supports
How HOPP supports you, day after day
Since poorly dosed load is the leading cause of fitness injuries, it’s also the first thing HOPP helps you manage better. Every morning, you indicate how you feel, and your programme adjusts accordingly: a bit more load if all is well, a bit less if the area is complaining. The programme helps you find the right dosage, session after session.
Good to know
HOPP is an injury information tool designed by sports physiotherapists. It doesn’t replace a doctor’s opinion.
Frequently asked questions
Does HOPP replace a medical consultation?
No. HOPP is an injury information tool designed by sports physiotherapists, it doesn’t replace a doctor’s opinion. It gives you clear, quick guidance to understand your situation and know how to act, and directs you to a professional if needed.
Do I need to stop fitness completely during the programme?
Not necessarily. The programme adapts to your injury and how you feel each day: depending on the case, certain exercises may be reduced, adapted or temporarily replaced by others, rather than stopped all at once.
I’m just starting out in fitness, is HOPP right for me?
Yes. The programme is calibrated to your actual practice, whether you’re just starting out or have been training for years. It’s not designed only for experienced practitioners.
How long before I feel an improvement?
It depends on the injury and how long you’ve had it. You get a first clear explanation in 3 minutes, then the care programme gives you a realistic return trajectory, adjusted every day based on how you feel.
What if my condition doesn’t improve with the programme?
You can talk it through by teleconsultation with an expert sports physiotherapist to review your situation. HOPP also directs you to a medical consultation if your symptoms require it.
Is the 3-minute test really free?
Yes, the test that explains your injury is free and with no commitment. You then freely choose whether you want to start a suitable care programme.
Ready to get back to fitness without delay?
Start your personalised programme today, without waiting.