The body is to be regarded as a holistic system. The individual components of the body, muscles, tendons, nerves, ligaments, lungs, heart and much more work together like gears finely tuned together.
If one of the components failed, then the body loses its balance and gradually injures itself. In order to avoid injuries in the future, a sustainable body structure workout should be built up by means of a coordinated training concept.
This requires a mix of aqua training, stretching and stress-intensive training under cardio-vascular aspects.
Feel your body - Listen to your body!