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The Best Way To Prevent Injuries

“They try to make me go to Prehab…I say YES, YES, YES.” (Yes, our Made 2 Move therapists are singing Amy Winehouse as we write.) But seriously, you go to a physical therapist to rehab from injury but what about going to a physical therapist for a prehab plan? Prehab, or preventive rehabilitation, means being proactive with your training, as opposed to having to be reactive after an injury occurs.



Prehab will look different for everyone but could look like plyo exercises to reduce the risk of knee and ankle injuries in basketball players, nordic curls to reduce the risk of hamstring injuries in runners, or increasing scapular stability and strength for overhead movements in Crossfitters. Here at Made 2 Move, we individualize every prehab program to ensure you’re in top shape for your sport and at the least risk for injury.


Whether for lack of time or knowledge of what to do, many people miss out on the benefits of prehab. Prehab serves many roles, and doesn’t have to be complicated or extensive. In reference to a prehab program, Dr. McGuinness, D.P.T. states, “a physical therapist can give you a road map of what to focus on...you don’t need to add another hour to a workout but doing a 15-minute routine two or three times a week as part of your warmup or cooldown can help prevent injuries.” In terms of consistency, Dr. McGuiness adds, “Prehab is not one-and-done,” McGuinness says. “Your body is always going to require maintenance work to perform at a high level [so] prehab should be seen as a long-term modification to your training program.”


Prehab helps to increase strength and confidence in positions we may be unstable in, contributes to joint and tendon health, and allows you to identify areas of weakness. At the end of the day, there is no surefire way to prevent injury but we can greatly reduce the risk. Outlined below are the why’s, who’s, and how’s of prehab.


Why?

Rehab restores strength and function following injury. Prehab helps to build the strength and function that minimizes the risk of injury in the first place.


Research has been done surrounding the use of prehab to prevent ACL tears and one prehab training program, designed by the University of Vermont’s Medical School,