PRE-HAB/POST-REHAB: Reduce Risk of Injury. Speed Recovery. Prevent Reinjury

Are you or someone you know in treatment for an injury? Have you completed treatment and entered the post-rehab phase? Are you healthy now but headed towards your next injury?

Nagging pains, problems, and injuries involving muscles and joints are an inevitable fact of life. Joint replacement surgeries are increasingly common. The good news is that a carefully designed fitness program can actually reduce the risk of injury, speed recovery, prevent re-injury --- and can even help athletes improve performance. Choose the wrong exercises, however, and you could be setting your self up for future problems.

COMMON PROBLEMS:  What To Do.  What To Avoid.

The case histories below present a few common problems that can be observed and addressed in a fitness program, and some suggestions for each. You may have to make some changes to adapt your program to these phases, but you can still have a program that is effective and fun.

Case History #1 - Rounded Shoulders
Likely Injury: Rotator Cuff, Impingement, Biceps Tendonitis
Add to program: Chest stretch, reverse fly, scaption, close grip row, external rotation/rotator cuff strengthening
Avoid: Overhead shoulder exercise, incline chest press, front row, behind neck exercises
Case History #2 - Knock Knees
Likely Injury: ACL/MCL Tear, possibly knee or hip pain, frequent ankle sprains
Add to program: Side Lying Leg Lift, Single Leg Press/Squat, Hip stretch, IT Band Stretch
Avoid: Adductor
Case History #3 - Externally Rotated Feet (Feet Turn out)
Likely Injury: Plantar Fascitis, Achilles Tendinitis, calf cramps, frequent ankle sprains
Add to program: Foam Roll and stretch calves, toe raises, side lying leg lift, single leg press/squat
Avoid: Calf raises


Case History #4 - Arched BackLikely Injury: Low Back Pain, Disk injuries
Add to program: Planks, lower body and back stretching, unstable exercises
Avoid: Excessive hip flexion and abdominal flexion (sitting, leg raises, crunches)
Case History #5 - Poor Balance
Likely Injury: Slips and Falls, Hip Fracture
Add to program: Single leg exercises, core strengthening
Avoid: Extended periods of sitting.

PRE-HAB AND POST-REHAB TRAINING PROGRAMS

In many cases, proper training can prevent injuries before they happen and improve athletic performance. It may not be possible to reduce the risk of accidents, but you can train to reduce injuries from other sources such as falling, poor posture, and muscle imbalances. The Prehab Academy includes an assessment, to help identify areas in need of attention, and programs designed to carefully get your body back into a regular training routine while preventing a recurrence.