Injury is a common part in today’s sport world, no matter what level you play at from international to social, at some stage of your sporting life you are bound to be injured. Many of these injuries can be avoided though. Physical preparation such as aerobic training or weights training can greatly assist in the reduction of injury. Another key way is Prehab.
What is Prehab?
Prehab is a series of exercises designed to strengthen key areas which are more prone to injuries. Prehab can depend largely on the sport being played and the individual athlete. A prehab program needs to be progressive and re-evaluated to change with the athletes changing needs.
Who Should Prehab?
Anyone that is involved in sport should add a prehab workout into their training routine. Professional athletes will have more time and a wider range of prehab exercises in their routines but every athlete should be engaging in some form of prehab. Too often repetitive movements and the daily stresses of training cause negative effects within their bodies. This limited training technique may cause tightness of muscle groups, imbalances of strength, coordination or muscle stabilization. These imbalances occur naturally with activity and are reinforced with each workout. These imbalances are often the root of many training injuries and may predispose athletes to greater risk of injury during training and competition.
How to Prehab?
Your personal prehab program will depend on a variety of factors, such as age, experience, sport and injury history. The sport you play is a major contributing factor in a prehab program, for example rugby players will engage in a lot of shoulder prehab exercises whilst netballers will engage in a lot of knee and ankle prehab. Prehab programs can be designed to correct weakness and remove heightened chance of being injured in these areas.
When to Prehab?
Prehab exercises should be a part of you training schedule. They can be done before each training session. Most programs will only take 5minutes to complete. What is an extra 5 minutes in the gym vs. months spent on the sideline? Prehab programs can also become a key part of a training week. Going to the gym to do Prehab can be an excellent way to have a day off from lifting and can be a refreshing mental break.
When to Progress?
As with any training program, progress is important in an prehab program. It’s important to change the exercises as your progress. Progression through skill and adding other elements (such as medicine or gym balls) into a prehab routine can be great ways to progress.
Prehab is a very important part of any athletes training program. A part which is very often neglected and results in athletes having time out from their sport due to injury. By engaging in a prehab program it can reduce the chance and incidence of injury.
I shall be adding videos highlight key Prehab exercises for a variety of joints and sports which you can incorporate into your training programs.
If you have any questions or you’d like some advice on Prehab programs please email me will@wsstrength.com
Will
