Prehab Training

If you work at a desk, drive long distances or do repetitive movements in the gym or in another sport you will undoubtedly have muscle imbalances. These imbalances can set you up for serious injuries or stop you getting the most out of your training or sport.  Prehab helps to improve your posture, fix muscle imbalances and reduce your risk of injury.  The programmes also improve your chances when trauma occurs ie. on the ski slope.  Once learnt the exercises you only need to take 5 minutes of your time to do them 5 or 6 times a week.  The programmes can be run for a group or individuals in the home or workplace.

What is prehab training? 

Prehab is an approach that is pro active in helping prevent you suffer pain or injury from the activities of sports that you are doing.   It will include exercises that help strengthen around your vulnerable areas and increase mobility in stiffer areas.  This will then lead to better overall body balance and technique and increase your ability to play a sport better.  The exercises should only take approximately 5 minutes to do and can be done at any time but best when first getting up in the morning or at the start of a training session.

Is prehab for me? 

Prehab has benefits for everybody. Everyone is involved in repetitive amounts of certain activities whether that is a hobby, sport, housework, gardening or sitting down at a  desk.  Doing repetition of any activity can lean to developing postures and muscles tightening.  The prehab assessment by your physiotherapist will determine which parts of your body could do with some specific exercises whether that be core work, strengthening or flexibility.  Then by doing these exercises 2 – 6 times a week it helps to prevent any chronic pains developing, prevent injury and improve your techniques and efficiency in playing sport.

What are prehab exercises? 

The exercises will usually be a mix of core stability, flexibility and training exercises. The idea is to only have a few key exercises that are suitable for you, so that they only take a small amount of time to do (5 mins) and they can then be done 2-6 times a week. If there are more than a few exercises then 4 to 5 of the exercises can be chosen to do each time.

What about prehab before having surgery?

By having a physiotherapist assess you a month or two before having surgery can only speed up your recovery afterwards.  They can find out any weaknesses of inflexibilities present and then set you exercises to practice for a few minutes each day.  For example doing exercises to build stronger quad muscles in the thigh before a knee operation will not only improve the results of your operation but also quicken your recovery.

What prehab programmes are available to me? 

We can adapt a programme to your needs whether it includes gardening, playing bowls, tennis, golf, skiing, running, repetitive lifting etc.

If you have a group of friends or employees that are interested in doing a prehab class for a particular sport let us know and we can also arrange one to take place where they live, or alternatively in the park or in the workplace.

Our Prehab Programmes include:

  • Prepare for the Winter Season
  • Prepare for the Tennis Season
  • Prepare for the Golfing Season
  • Safeguard your shoulders from injury
  • Safeguard your knees from injury
  • Safeguard your ankles from injury
  • Safeguard your back from injury
  • Prehab before surgery, speeding up recovery after surgery

Exercise equipment and supports/braces can be bought at our online shop