if you are really weak to start off with are there certain things you should do to avoid injury again you may or may not be aware but like engaging your core is not always a great idea well your joints all go through a certain range of motion different joints do different things there's a thing called The Joint by joint approach if for example your core and your lumbar is not stable because something above it or below it that's supposed to be mobile was probably too tight or stable well I mean the pelvic FL such a good example right because if you've got quadricep dysfunction right and now your knee and or hip or in the wrong position and you're trying to innerly search for stability and you get that by Contracting really hard on your pelvic floor to stabilize your pelvis now you've created a whole bunch of problems and now we have urinary problems sexual dysfunction back pain yep and that could have in some cases been caused by actually dysfunction at your knee