Search
  • Piotr Karcinski

Prehabilitation - To prevent the problem before it happens.

No matter if you are a professional athlete or amateur weekend runner for whom the warm-up is to put the shoes on and tie the laces, overloading during sports activities and injuries resulting from them may affect anyone.


One of the most common causes of injuries in athletic are muscles imbalances. When one group of the muscles is used less during activity could become weaker than its opposing group, get fatigued quicker and more susceptible to damage. This is also causing an overload on the stronger group, which have to take the stress from the inefficient group.



It's always better to prevent the injuries than to recover from them. A lot of the peoples are making a huge mistake do not prepare themselves to the activities and coming for advice too late when the injury already happened. While it's true that some of the injuries are unavoidable, others may be preventable or at least reduced in severity. The best way to avoid injuries is to be prepared for the activity. This might be achieved by the systematic implementation of an appropriately designed prehabilitation program.


What is prehabilitation? Some of you can know the term of rehabilitation, which is connected with recovering from the injuries. Prehab is a process of preparation for activity based on the analysis of current abilities and disfunction, concerning the specifics of a given discipline/activity, to minimise the possibility of injury.


Prehab is not only for professional athletes, is for every active person who wants to minimalise the risk of non-impact injuries and enjoy the sport. Is especially essential for this who wants to try something new activities and have had past injuries, because it can help reduce the chance of recurrence.


For some peoples, the prehabilitation could be more known as strength and conditioning, which may bring up the images of long, exhausting gym sessions. Do not be afraid. The good news is that for most peoples it starts much easier, by adding just a 15-minute basic exercises routine two or three times a week as part of your warm-up or cool-down.


There is no one-size rehabilitation program which suits everybody. All recommendations are based on the posture, joint alignment, biomechanics, etc., and on understanding the risks of the disciplines itself. It is beneficial to seek the advice of a physiotherapist with interest in your sport. Prehabilitation is not "one and done", the exercises program should evolve with your progress and should be treated as a long term plan.


References:

1. https://www.hindawi.com/journals/isrn/2012/938974/

2. https://bjsm.bmj.com/content/53/19/1253

3. https://www.researchgate.net/journal/1533-4287_The_Journal_of_Strength_and_Conditioning_Research

4. https://journals.lww.com/nsca-jscr/Fulltext/2013/12000/Effect_of_an_Injury_Prevention_Program_on_Muscle.7.aspx

5. https://www.ncbi.nlm.nih.gov/pubmed/15888716/

14 views0 comments

Recent Posts

See All