The Prehab Method

Intro

Prehab is an activity or sport specific program geared to conditioning all body parts involved in such activity to the optimum level.

A Prehab program requires interactive feedback from the individual to achieve all goals including prevention of injury, and most importantly, performance enhancement utilizing professional skill.

A Prehab program can be tailored for the highest end athlete to the frailest individual at any age group.

Whatever your sport or activity, the Prehab program can help you play longer, with less pain and injury. See what a customized Prehab program can do for you.

Contact a Prehab specialist in your area.

Tennis & Ankles

Problem
When you play tennis, the lateral ankle ligaments that are responsible for eversion of the foot are often over stretched and become vulnerable to sprains.

The Prehab Solution
Improve ligament strength and flexibility with a progressive program that emphasizes equilibrium, inversion/eversion movements which incorporate correct lunging, and challenging positions to elevate the performance of the lateral ligaments.

Tennis is a complex physical sport requiring hand-eye coordination and full body participation to run, position, swing, and hit. Because of these demands, endurance, flexibility, and muscle-conditioning exercises are important to prevent injuries. Some tennis injuries may be random occurrences (such as those that are the result of a fall). However, most can be minimized or prevented entirely by proper conditioning, proper technique, appropriate equipment, by seeking attention by a prehab specialist.

The most common injuries associated with tennis are rotator cuff tendinitis, tennis elbow, wrist strains, back pain, anterior (front) knee pain involving the knee cap, calf and Achilles tendon injuries, ankle sprains, and tennis toe.

For example, most tennis shots are taken by stepping laterally or by moving forward and reaching for the ball. Both of these motions are mostly demanding on the ankle, they require strength as well as balance. Although exercises like leg extensions and leg curls are excellent for strengthening the lower body, they do not require balance. More sport-specific exercises are required to avoid ankle ligament injury that is why dynamic challenge that includes ankle, knee and hip are important to achieve the results effectively. That is why every athlete must prehab.

Avoid injury during tennis playing guided by a prehab specialist.

Golf & Backs

Problem
An injury to the quadratus lumborum can occur if you bend too far forward during the golf swing. Flexing, extending, or twisting excessively or improperly increases your chance of injury.

Golf is a sport enjoyed by many people, young and old, worldwide. Though it is viewed as a low-impact, low risk sport, many golfers sustain golf-related injuries. Common injuries involve the elbow, wrists, shoulder and low back.

To both amateur and professional golfers, low back injury is the most prevalent. This is either the result of poor conditioning and improper golf swing mechanics or excessive practice and repetitive swing motion.

A common structure involved with low back injury is the quadratus lumborum muscle. An injury to this muscle limits the lateral flexion of the trunk which is a motion essential to the mechanics of a golf swing.

Prolonged bending or sudden twisting of the trunk may have caused this injury. For a golfer, these positions are vital to produce a proper swing. This injury can sideline a golfer for some time but could have been prevented.

For these kinds of injury, there is a 5-day prehab program specifically tailored for a golfer. The prehab for golfers consists of a complete evaluation, dynamic exercises, and a home exercise program.

A 5-day prehab program focuses on the muscles in use for golf. The motions of a golf swing are simulated in a clinic. Contact us for an evaluation.

Fishing & Shoulders

Problem
Anglers often complain of pain when they raise their arms over their shoulder to cast. The most likely culprit is an impinged supraspinatus muscle—resulting in pain whenever casting is attempted.

Prehab for Anglers is a program geared toward maximizing performance while conditioning all body parts involved in the sport of fishing. A Prehab program involves interactive communication to achieve all goals including prevention of injury.

Other Prehab programs exist for other sports and physical activity.

Prehab for anglers is a 5-session program that consists of the following:

Session One:
A thorough evaluation identifies any preexisting condition and addresses program goals and expected results.

Session Two:
A detailed exercise plan for particular muscles used during fishing, is explained and demonstrated. The plan is intended to enhance performance of muscles and joints involved during fishing. Proper body mechanics are also discussed to encourage good posture and prevent strenuous movements that cause chronic aches during and after fishing.

Sessions Three and Four:
Physical Therapist supervises exercise plan ensuring proper techniques and independence.

Session Five:
Complete independence is demonstrated while the participant reviews all techniques and final questions are answered. A customized written program will be provided and reviewed for future reference and maintenance.