Sometimes I think I write about injury prevention too often but I constantly see people who are injured or who do things that cause injury.
A study conducted for the National Association for Sport and Physical Education found that 50% of sports injuries are from overuse. The same study found that more than half of sports injuries are preventable by doing proper training, warming up and changing poor mechanics.
All the training in the world will not prevent a sports injury if you continue to use poor mechanics. Training will make your muscles stronger so you may not use the poor mechanics to make up for weakness.
But, if you do dangerous moves, you only make it worse. A lack of core conditioning and not performing any neurological training (balance training) can also lead to injuries (or exacerbate existing injuries).
Unilateral training has its place, but it should not be the only thing that you do unless your doctor has told you so. Your body is a dynamic organism. It bends, it reaches, it twists and it can also ache and hurt from these movements. Strength training is a dynamic form of exercise and in order to have a strong healthy body that resists all types of injury, you need to train your body in all the planes of motions that it moves. This means adding more dynamic movements to your routine. If you are unclear on how to incorporate dynamic movements, come see me.
I wish you the best of health!