Prehabilitation: Preventing Injuries Before They Start
Injury prevention often gets attention only after a niggle appears. But what if you could proactively reduce your risk of injury through targeted strategies before issues arise? Enter prehabilitation ("prehab")—a proactive approach designed to bulletproof your body against common injuries.
For athletes and active individuals—whether you're a CrossFitter, runner, or weightlifter—integrating prehab into your routine can be the difference between consistent progress and frustrating setbacks.
What is Prehabilitation?
Prehabilitation refers to a structured program of exercises, movement assessments, and strategies aimed at addressing potential weaknesses, imbalances, or mobility restrictions before they lead to injury. Unlike rehabilitation (which focuses on recovering from injury), prehab is all about staying ahead of the game.
Why is Prehab Important?
Reduces injury risk by addressing mobility, strength, and control deficits.
Enhances movement efficiency and performance.
Helps manage load better by distributing forces evenly across joints and tissues.
Promotes longevity in training and sport.
Common Injury Patterns in CrossFitters, Runners, and Weightlifters
CrossFitters: Shoulder pain, low back pain, wrist overload
Runners: Knee pain (PFPS), Achilles tendinopathy, shin splints
Weightlifters: Hip impingement, lower back strain, shoulder stability issues
Prehab Strategies Tailored to You
1. Movement Screening & Self-Checks
A simple self-assessment can highlight mobility restrictions or asymmetries:
Overhead Reach Test: Can you lift your arms overhead without rib flaring or lumbar arching?
Single Leg Balance: Can you balance on one leg for 30 seconds with good hip and knee alignment?
Deep Squat Test: Are you able to squat below parallel with heels down and an upright torso?
Strength and Force Plates test: Does your strength reflect normative data? We have Equipment to test this!
If any of these reveal limitations, it’s a sign to focus your prehab efforts there.
2. Targeted Mobility Drills
3. Stability & Control Exercises
4. Tissue Capacity Building
How to Integrate Prehab into Your Routine
Warm-Up Activation: 5-10 minutes of targeted mobility/stability drills before your session.
Accessory Work Post-Session: Include 2-3 prehab exercises after main lifts or runs.
Dedicated Prehab Days: A lighter session focused entirely on movement quality and control.
The 80/20 Rule of Injury Prevention
You don’t need to overhaul your entire program. Dedicating even 20% of your weekly training time to prehab can yield significant long-term benefits.
When to Seek Professional Screening
If you’re unsure where your weak links are, or you’ve had recurrent injuries in the past, a movement screen with a physiotherapist can pinpoint areas needing attention and give you a tailored plan.
We have VALD Testing equipment that allows us to get objective measures and test you against people all around the world.
The Bottom Line
Prehabilitation isn’t a luxury—it’s a necessity for anyone serious about training longevity and performance. By proactively addressing mobility, strength, and control, you’re not just preventing injuries; you’re laying the foundation for better movement and improved results in your sport.
Ready to bulletproof your body? Book a Movement Assessment with Reforge Physio and get a tailored prehab plan designed for your sport.
