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Prehab Exercise
18 Feb

Prehab Exercise

Prehab Exercise

 

Prehab is a way to injury-proof yourself and learn how to get your body ready for the workout demands you are about to put it through.

With the summer now not so far off, a lot of people want to start getting in shape and shift those extra winter pounds.  But you can’t run before you can walk. You might have been a great athlete a couple years back and were able to lift heavy weights or run a marathon. But it doesn’t mean that you can now – you need to prepare your body, to prevent injury. And this is exactly where prehab exercise is key.

 

What is Prehab?

Prehab exercise has “recently” become a big thing amongst the general population, and all gyms should be reinforcing it.

Prehab exercises should be personalised, and form part of an individual program focused on your needs. It should be adjusted as your workout habits change and your body changes with it. It should be based on a sport specific exercise program for athletes or for those who are just looking to improve their fitness levels with classes or a new gym membership.

“The aim is to balance strength, stability, and range of motion throughout the body, matching left and right, front and back, upper and lower.” – Carly Wheatley

 

Who needs Prehab?

Everybody!

You get stuck in your daily routines, sitting at a desk for long periods, or standing on your preferred side, etc. But what happens when you have to do something differently and your body is not ready for this? What happens if you are an athlete but you just spent the summer or even just 2 weeks taking some time off? Your body compensates or gets detrained and it doesn’t take much for one jolt or one wrong twist or turn to give you an injury. Underused muscles weaken and overused ones become tight, meaning these structures become vulnerable to injury. This happens to everyone!

 

Where to get help with a Prehab Exercise Programme?

When you think of Physiotherapy, you probably think of someone who helps you after you have suffered an injury. This is true, however that is not all we do.

Our main focus is to treat and prevent further injuries from happening, but we also focus on helping you with never getting an injury in the first place.

We are firm believers that adding an extra 10-15 minutes to your workout routine of getting your body set and ready for the demands you are about to put it through is key to helping you prevent injuries.

A prehab exercise program helps you by activating, mobilizing and stabilizing joints, key muscles and unstable/weak areas you might have.

Everyone should be evaluated and screened before being given a prehab exercise program. This should include biomechanical observations, medical history; present medical health status, an objective assessment on range of motion, balance, strength and proprioception.

Besides Physiotherapists, you can get a prehab program designed for you by the following professionals:

  • Sport Rehabilitator/therapist
  • Athletic trainer/therapist
  • Personal trainer (if they have extensive knowledge in these areas)

Prehab exercise – our self-help advice:

  • Use dynamic stretches before you start your workout (e.g. single leg glute bridges, monster walks with a band to get those glutes firing, etc)

    • Static stretching after your workout if you want
  • Make sure your prehab program focuses on core strength, stabilization and balance exercises.
  • Combine your prehab with a healthy diet, good sleeping patterns and cut out bad habits that weaken your body such as, smoking, drugs, heavy drinking and unnecessary amounts of sugar.
  • There is no “one-size fits all” when it comes to Prehab. Do not copy your gym buddy’s routine, seek assistance and learn what is good for you.
  • Heavy weight session:

    • Focus on dynamic stretching for the joints and muscles you intend to be using;
    • Joint mobilizations;
    • Activate muscles and stabilizers you will be using.
  • Running:

    • Open chain activities (e.g. Leg swings);
    • Single leg dynamic stability exercises.
  • Work from the bottom up;
  • SEEK help with your tailor made Prehab program and get started the RIGHT way!

 

Get in touch

If you’re looking to become more active, or are an athlete that has taken a break for whatever reason, then get in touch with us to create you a prehab exercise programme that will stop you from getting injured by pushing your body too hard without making sure that it is ready. Call 0161 833 3008 or email info@totalrestore.co.uk.