Are you tired of frequent injuries or fatigue? If you’re going hard in the gym, you may have accepted those lingering aches and pains as a way of life. But what if you could prevent these little nuisances before they even start?
Prehab workouts could be the key to decreasing the chance of injury, better mobilizing joints, and improving balance, all of which can help you feel your best before, during, and after training.
Even if you’ve never been injured while training, prehab exercises are a great way to boost your confidence in your workouts, they can help you crush PRs and get back to the grind quickly.
But first…
What is Prehab?
According to a 2024 article in the Journal of Clinical Orthopedic Trauma, prehab isn’t like rehab, a method athletes use to return to full function after injury. Prehab is the total opposite, which aims to prevent injuries before they occur.
Prehab can sometimes refer to exercises prescribed before surgery, but in this case, it’s implemented for those who train regularly and could be at risk for an injury, regardless of whether they’ve had one. The goal here is to train with injury reduction in mind.
Prehab isn’t about fueling your next big lift; instead, it involves developing stability through major joints, strengthening the core, and improving strength through a full range of movement.
Let’s look at some of the best pre-training mobility exercises for preventing injury.
Ultimate Tip: Find out how to make the most of your rest days with our Active Recovery Article.
1. Single Leg Squat
While bilateral exercises are at the core of most strength training routines, neglecting single-leg work can create imbalances. Unilateral exercises for the legs, especially for those partaking in intense sports that involve running and jumping, can help you withstand impact and possibly have more agility.
Choose single-leg squats over other exercises, like split squats. Single-leg squats help develop deep unilateral strength at the hip and knee using the quads and glutes, making them a must for your prehab routine.
2. Harop Curl
According to a 2016 article in Curr Sports Medicine Rep., hamstring injuries are some of the most common among athletes. It was also found that stronger hamstrings have been shown to decrease the chances of ACL injury. While exercises like the Romanian deadlift are great, they are rather hip-dominant, making them slightly less ideal for focusing on building hamstring strength.
That’s where the Harop Curl comes in. It’s a regression curl similar to a Nordic curl but much more accessible. To do a Harop Curl, you kneel with your ankles wedged under something secure. You will then lower your forehead towards your knees with your arms crossed behind your back, hinging at the hips and flexing your spine. Don’t forget to squeeze your glutes as you lift up!
3. Arnold Press
Now that we’ve built up our leg strength, let’s discuss the first prehab exercise for the upper body. You might be surprised to learn that the shoulder is usually at the most risk for injury in the upper body. This makes sense because it’s a ball-and-socket joint with seven primary functions.
The Arnold Press is a top choice to prevent shoulder injury. It’s similar to the shoulder press but with an added rotation. It involves holding two dumbbells just above your pecs while facing you. You then rotate your arms away from you while pressing up over your head.
4. Face Pull
Another shoulder exercise, the face pull, is excellent when anticipating a chest day. Face pulls work those weak and neglected muscles in the posterior shoulder and upper back, improving stability by strengthening the scapula and shoulder stabilizers. You can do face pulls standing or sitting with a shoulder cable. Simply grip both sides of the rope, thumbs down, and pull the rope towards your ears, letting your elbows flare out at the side.
5. Aleknas
Finally, let’s move on to core work. The core helps support and stabilize our bodies during almost every exercise. A strong core goes beyond the six-pack mentality, as it's crucial for injury prevention. It helps protect the lumbar spine, while a weak core may lead to injury, slouching, and back pain. When we think of core training, we often look to crunches, but with the Aleknas, you work towards balance and strength. The extended “hollow hold” works the lower abs, while the crunch-like motion works the upper abs.
This will not only help strengthen your core but also work your hip flexors for optimal mobility.
Putting it All Together
The key to injury prevention fitness lies in prehab training, starting with these core exercises. The most important thing is to always consult a medical or sports professional, and don’t overwork a muscle group if you’re already feeling sore.
Doing a few sets of 10-12 reps for each exercise before your workout may help prevent injury, improve strength, and boost confidence as you work towards becoming the best athlete you can be.
Even if you haven’t experienced fatigue or injury, prehab exercises can help you run that extra mile, squat deeper, or improve overall agility in sports. With just a little bit of effort, you’ll feel better and stronger in no time.
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The information provided in our articles are meant for informational and educational purposes exclusively and should not be considered as medical advice. It is essential to consult a healthcare professional before starting a new nutritional product and/or making significant changes to your diet and/or starting a new exercise regime. These products are not intended to diagnose, treat, cure, and/or prevent disease.
