The term “prehab” was coined by Dr. Timothy Noakes in 1995. It is an umbrella term that encompasses all the various elements of a person’s life that are necessary to maintain a healthy lifestyle.
Physical exercise, nutrition, sleep, mindfulness, and stress management are just some of the things that can be addressed to promote health and wellness.
Sports injuries are unfortunately common, especially among professional athletes. Luckily, they often require physiotherapy and sometimes medical attention in order to get back on track. But it’s a process that can be long and painful at times. However, a new practice is emerging that partners with the motto “prevention is better than cure.” The process is called prehab.
Prehab assesses potential limitations that athletes might have before embarking on training or exercise. While it’s impossible to completely prevent injury, you can reduce your risk by understanding your current musculoskeletal health, and working to improve your functional movement related to your sport.
Triathlons are an outdoor sport that requires you to make the same movements and do a similar range of exercises over a long period of time. There are ways to reduce any negative impacts on your body and how you feel during the process if you take the necessary steps ahead of time.
An estimated 25% of the population will suffer from some form of repetitive motion injury in their lifetime. It is important to know the three most common types, as well as take appropriate action to minimize symptoms.
There are a few things you can do on your own to help prevent injury. Here are a few of the most important:
1. Get a check-up
If you’re not used to sporting events or intense exercise, it’s wise to first check with your doctor to ensure there are no underlying health issues. The first step in avoiding injuries is to ensure you’re aware of potential issues and risks when taking on a new course of training in your fitness regimen.
2. Warm-up and cool down
The next thing to remember is to warm up before starting any exercise – it will reduce the chance of sustaining injuries and increase your chances of a good workout.
It is recommended that you get your heart rate up for a short burst before getting into your work. A good warm-up is essential before doing a more impactful activity such as running. Start with three five-minute sets of walking and then move to jog, and later on go back down to walking.
After your training session, it’s important that you cool down with a similar routine, usually by doing exercises to lower your heart rate and sticking to a low-intensity exercise for 20-30 minutes. This will help eliminate the lactic acid in your muscles and prevent muscle cramps.
Stretching is important after a workout to prevent cramps. Start with a gentle static stretch and build the time you hold that stretch until it becomes uncomfortable. Don’t bounce too much because that can pull a muscle or damage sensitive areas like the knee joint.
3. Get enough sleep
If you’re feeling tired, make sure to pay attention to your surroundings so that you don’t make a mistake related to the injury.
Having problematic sleep can lead to a variety of negative effects, including increased stress, which can affect your performance in training and competitions. This can lead to an increased risk of injuries.
Working long hours on the weekends might feel like a good idea, but it can do more harm than good in the long run. It’s important to have a balanced life and take care of yourself as well.
4. Plan for rest and recovery
A big part of prehab is planning for sufficient rest and recovery in your training. Too many trainees plan diligently for training, social events, and work, but don’t factor in time for relaxation – it just fills the gaps.
A good rest and recovery plan should also include some excellent nutrition and sports-specific training. At Nuffield Health, we have experts who can help you with your daily diet.
5. Strength training
Athletes need to keep their bones, tendons, and joints strong in order to avoid getting injured and running faster.
Have a two-day split between strength training sessions and give yourself at least one day for rest after each session. Working with a personal trainer will help you to achieve your ideal fitness levels.
Make sure to listen to your body. If you miss a session, keep it next week, or don’t push yourself too far when strength training and risk injury or illness unnecessarily.
6. Have a body management program
Rehabilitation is an important part of healthy exercise. Being able to relax those tight or stiff muscles gives us a better training experience and the ability to have more mobility and strength in our workouts.
A body maintenance reflexology program could include manual self-massage, muscle stretches, and mild activation exercises. This type of practice could be a warm-up for training or to reset your whole energy cycle before hitting the gym, or it might be an after-workout experience at home too!
7. Be prepared for the elements
Yes, knowing the weather conditions beforehand can be really helpful and make your training more efficient. This is because training in different conditions will help familiarize you with events and prepare you for certain situations that might arise on race day. AI-powered writing assistants can help you stay safer by making it less likely for unforeseen situations to occur.
Some people tend to overdo it and end up burning out. Be aware of your body and physical limitations, always bring plenty of water for the session, and stop their training session if they feel too hot or the environment is not ideal for them.
8. Train well by training smart
If you feel like the only thing you do each day is strength training and cardio, your body will be underused and eventually suffer. Training can be intense, so it’s important to have time for breaks and time to recover. Keep these downtimes in mind when planning your training, so you don’t overdo it. Some people like to have different goals throughout the year, and this can help them stay more motivated. Your training levels should be showing you getting better as time goes on, not worse.
9. Get a plan tailored to you
Rehabilitation is a method that uses physical exercise to strengthen the body and decrease the risk of injury. Prehab is also different depending on what you want to achieve, but there are some general principles to follow if you want guaranteed results. Our physiotherapists have a thorough knowledge of your current state and the ways to recover it without causing any damage to your muscles.