What Is the Best Prehab to Do?
There’s no one-size-fits-all answer here, and that is typically where people get confused. Influencers and fitness professionals in the online space are shouting everywhere what they provide is the best injury prevention exercises. But here’s the thing - prehab needs to be specific and no ones training and injury history is the same.
The best prehab for you depends on:
Your training background - sports growing up, length of training and intensity is current chosen activities
Previous injuries - and how much rehab you actually did for them
Your current goals - this is EVERYTHING
The level of time you have to dedicate towards this and access to equipment
That said, effective prehab usually includes:
Isometric strength work
Tendons are common sources of pain - think plantar fasciitis or tennis elbow. The exercise style that they respond most to is isometrics which sadly are rarely programmed in normal exercise routines. An isometric is when you hold a position to place stress across the desired area. These are great for pain management, but then high force ones at end stage rehab are great for improving performance and lowering injury risk.
Mobility
People often stretch, but rarely do they do ‘mobility’ work. That means working a joint through it’s full range of motion - especially end range. Mobility work is basically stretching but with load and in more functional positions. This is great for joint injury prevention and even reducing stiffness after training sessions.
Accessory exercises targeting known weak points
These are the most isolated exercises you would do at the end of a session. Typically higher volume work on your weakest areas so they can play catch up.
If you are interested in developing your own bespoke prehab routine, our MOT assessments are the perfect starting point. We will program your exercises typically within the warm up/accessories/warm down parts of the program and can advise your coach on the main content if we feel some changes would be beneficial.
Ready to enhance your performance and mitigate your injury risk? Follow the links above to book.
