Prehab vs Rehab: It’s Your Choice
On average in Australia, the incidence of sports-related injuries in the past 6 months is more than 50%. 30-50% of the injuries are actually preventable.
As the saying goes “Prevention is better than cure”. But how do we prevent these injuries?
What Is Prehab?
Prehab! The term prehab simply means preventing injury. However, prehab doesn’t start when your sporting season begins but as a matter of fact, begins during the early pre-season.
During your pre-season training, it should encompass sports-specific elements like strength training, regular stretching exercises and most importantly, sports specific drills.
The demand for each sport is different so assessing your sport capability before the start of pre-season is essential.
Each individual is as different as the demand of each sport, thus each prehab program should be individually tailored.
Tailored Prehab Programme For Injury
Your tailor program should be designed by a physiotherapist or sports trainer who has a good understanding of your sport and must have done a detailed assessment of your physique to determine what needs to be done.
The tailored prehab program should target your weak and tight muscles and also familiarize you with the demands of sports.
The improved strength would enable your body to be able to withstand impact, and with increased flexibility, the possibility of ligament strain would decrease.
However, the most important part of your prehab in pre-season is the sports-specific drills. Sports specific drills train your body to anticipate any possible danger that might happen.
Feedforward mechanism is the term for this mechanism of anticipation. It is the best way to prevent injuries.
As we all know, rehabilitation would normally take about 3 weeks to as long as 6 months, depending on the nature and severity of your injury.
However, there actually isn’t a time frame for prehab. Prehab should be an ongoing part of your training, from pre-season to regular season.
Your prehab regime will need to be regularly reviewed and modified from time to time as your strength, flexibility and feedforward ability improve.
Thus if you wish to have an injury-free season, prehab is an essential part of your pre-season preparation.
- K.L. Johnson ‘Prehab’ to avoid Rehab About.com:Sports Medicine Nov 2003
- P. Fricker Preventative Sports Medicine Elastoplast Sports Medicine Video
- Cyclist Physiotherapy: What Are the Benefits & Should You Go
- Sports Massage for Cyclists: What Are the Benefits & Should You Get One
- Sports Massage for Efficient Recovery Between Cycling Sessions
- Sports Recovery Strategies To Improve Your Performance (Part 2- Fundamental Strategies)
- What To Do In Case of a Sports Injury
- Sports Massage for Cyclists: The One Thing You Need If You Cycle
- The One Thing Cyclists Need for Better Performance
- Physiotherapy: Which Physiotherapist Should I See For Regular Injuries And Sports Injuries?
- Cycling Recovery Strategies: All You Need to Know as a Cyclist
- Sports Recovery Strategies To Improve Your Performance – Part 1
- Sports Recovery Strategies To Improve Your Performance (Part 3- Advance Strategies)
- Want Better Sports Performance?
- Did I hurt my back from that exercise or it is just sore?
- Why You’re Sore Two Days After Exercising
- Should I Get A Sports Massage Immediately After A Marathon?
- Sports Massage for Performance
- Iliotibial Band Friction Syndrome
- R.I.C.E.R – What To Do When Sports Injuries Happen
- H.A.R.M. To Avoid Sports Related Injuries
- What Causes Delayed Onset Muscle Soreness (DOMS)?