Staying Active with an Injury

At H-Kore, we understand how frustrating this can be, we also know how hard it can be to find a safe and suitable workout that doesn’t compromise on intensity. This is why every week we run over 100 classes suitable for clients recovering from injury.

Whether you’ve hurt your knee or foot hiking or running, or too many long hours at the desk has left you with a sore back, we have a group class or private training option for you.

Our expert trainers have a wealth of experience working with injuries and are able to adjust all movements to ensure we isolate and rehabilitate injured areas while maintaining strength and flexibility in fully functioning areas.

I have had legacy knee and back problems from many years of playing football and cricket and H-Kore has helped build up not only a strong core, but strength overall which has relieved the load and pressure on my knees and back.

Shane s


If you are injured, recovering from an injury or keen to protect your joints and body from potential injury, then H-Kore is the place for you.

Repetitive training, such as running, trail-running, hiking, tennis etc. can often develop unilateral weaknesses resulting in injury. Our training focuses on developing strength in the smaller supporting muscles in all planes, and by incorporating stretching movements alongside strengthening, we create natural patterns that allow the body to move in ways that are injury preventative or rehabilitative.

Weak or sore backs can often be the result of poor posture and lack of core engagement. Unfortunately this tends to impact office based workers more than others. All of our classes at H-Kore incorporate core strengthening exercises. This doesn’t just mean ‘the 6 pack’, but that all the muscles which make up the core circumference or ‘cylinder’ that supports your spine and centre of your body. This include all your lower back and spinal erector muscles as well as obliques and transverse abdominals.

In some cases we may recommend starting with some personal training sessions to assess your mobility and strength and help you kickstart your rehabilitation.

If you have any questions or want to speak to us about working out with your injury, please drop us an email here and we’ll get right back to you.


We can’t wait to strengthen, stretch and sweat with you! The first step is to create your account, once you’ve registered just purchase your trial pack, book your class and get ready to enjoy Hong Kong’s most talked about workout!


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