Health Blog

What is Pre-hab and How Can it Help Me Recover Faster?

prehab

Whether you’re a weekend warrior or a full-time professional athlete, you know you’re going to be taking your body to its functional limits. But is your body ready for that challenge? Undetected weakness and vulnerabilities could prime you for a devastating injury. If you’re already injured or fresh out of surgery, leaping into physical therapy could do you more harm than good, especially if you’ve been sedentary for some time. Fortunately, there’s an initial stage you can take to prepare for a speedier, safer recovery. It’s called “pre-hab,” and you can arrange to receive it by contacting our physical therapist today.

When You’re Not Fit for Physical Therapy or Athletic Training

If you went directly from being a couch potato who had never done any exercise to competing in a triathlon, you’d find yourself in a lot of trouble – and not just in terms of finishing the event. A body that isn’t conditioned to perform the specific tasks demanded of it is very likely to sustain damage, from the inflammation of tendonitis to major muscle tears and ruptures. Even training for a demanding sport can put you at risk of injury if you haven’t pre-conditioned your body to handle specific motions and weight loads.

The same concerns hold true for anyone looking to undergo physical therapy. A major injury or surgical procedure can leave you sidelined for weeks or months. During that time, joints may stiffen up, while muscles and connective tissues can atrophy. A classic example is the condition known as “frozen shoulder,” in which a long-immobilized arm experiences severe shoulder stiffness.

A complete lack of activity while you’re getting over your immediate damage may even promote the development of internal scar tissue called adhesions. These adhesions can limit muscle motion and leave you in chronic pain. These kinds of issues can make the move into physical therapy not only unhelpful but downright dangerous.

Pre-Hab Exercises and Techniques From Our Physical Therapist

Pre-hab serves as a critical preparatory stage for getting your body ready for its next challenge, from physical therapy to athletic training. Core training is critical to pre-hab. The core muscles of your pelvic, lower abdomen and lower back maintain your body’s balance and stability – without which you’re more likely to injure yourself. Exercises to strengthen and mobilize the upper back are also helpful in pre-hab, giving your body a solid degree of overall stability before moving on to other exercises.

Pre-hab exercises also involve working on the repetitive motions common to your chosen activity, from throwing a javelin to lifting weights. Our physical therapist will select specific exercises aimed at preparing your body for this “new normal.” You can then pursue your athletic training without hurting yourself or complete the rest of your physical therapy more quickly.

Taking Pre-Hab Beyond Sports

Even non-athletes are constantly performing the physical activities of daily living, from doing office work to handling household chores. A body with uneven muscle development is a target for overuse injuries and repetitive motion disorders such as plantar fasciitis, carpal tunnel syndrome, shoulder bursitis and other complaints. Pre-hab exercises can help people in these risk groups optimize their fitness and prevent such injuries. If you’re planning surgery, a pre-hab program from our physical therapist can make post-operative recovery faster and easier.

Want to Recover Like a Champ? Contact Our Physical Therapist Today

Our physical therapy team is ready to help you recover from or even prevent injuries. Contact our clinic today for an appointment!

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Our Reviews
Timothy Knopf
Timothy Knopf
20:18 30 Oct 19
Best therapy place around. I would recommend this place to everyone. They have the best group of therapists around.
Mitchell Udowitz
Mitchell Udowitz
20:43 27 Oct 19
I have been to two Physical Therapy places prior to finding Orthopedic & Balance Therapy in Valparaiso. While they were ok they don’t hold a candle to Orthopedic & Balance Therapy. OBT team works as one in harmony and they stay on top of the latest technology for their patients. Their team is so very knowledgeable and very friendly plus they generally care about what they are doing and it shows. They are concerned about the whole person not just the injury they need to be treated for.
Barbara Serynek
Barbara Serynek
18:52 03 Oct 19
The entire staff has been very pleasant, professional and accommodating. Both Kristen and Joe have given me the best massages. Kate and Kollin made sure that I was doing my excercises and helped to move things along. Feeling better every visit. I'm so glad that I chose Orthopedic & Balance.
Heidi Richardson
Heidi Richardson
17:00 19 Sep 19
I went to physical therapy not expecting it to do very much to help because that’s the way I approach everything with low expectations. Noel and his team have made my neck feel so much better that it puts me in a more positive mood each day and I actually feel more positive and more productive on a day-to-day basis..
Christine O'Donnell
Christine O'Donnell
16:26 14 Aug 19
I could barely walk into OBTS six weeks ago. I had very bad lower back and hip pain. The progress has been life changing for me. I always walk out of there with little or no pain. The staff, Laura, Dr Diane, Angie and, of course, Peggy, have taught me so much to keep my pain at bay. I highly recommend this team.
Nancy Guenther
Nancy Guenther
15:28 12 Jul 19
Absolutely awesome! My walking has improved 110%. And my pain level is zero. I highly recommend them. Go....you will be amazed how much better you feel.
Tracie Baxter
Tracie Baxter
20:24 03 Jul 19
This was the only place that could help with my TMJ. If you’re suffering from TMJ go see Noel! He really understands the condition. I no long have to deal with constant pain! The whole staff at this office is amazing and very welcoming.
Cindy Standiford
Cindy Standiford
21:33 28 Jun 19
The whole team is great!! I’m getting great care! I recommend Orthopedic & Balance for any issues you might have.
Joseph Mulholland
Joseph Mulholland
19:53 09 May 19
Amazing staff and amazing care. I came in barely able to stand up straight due to a back injury. After 6 weeks, I feel like brand new. Everyone was extremely helpful and easy to work with. Highly recommended!
Trool u
Trool u
19:44 24 Apr 19
I am a PTA student that was required 16 hours of observation time. I had the pleasure of completing my hours at this Valpo location. The staff is incredibly friendly. They were quick to make me feel at home. In a way I was sad to leave, but happy to continue on. I hope to eventually work in this field with a work family this caring and knowledgeable about their profession.
sharon Kramer
sharon Kramer
16:23 18 Apr 19
My experience has been a very enjoyable and rewarding experience in getting me to feeling better. The staff does a remarkable job and are fully qualified in their respective areas. The staff made it fun coming here and they were very caring and helpful with their clients!!
Tim Nash
Tim Nash
15:32 27 Aug 18
My first experience with OBTS was very positive. During the course of my 13 therapy sessions I worked with many different therapists and all of them were professional and competent. They were able to help me effectively control my pain without medication using their therapy program. Unfortunately, they could not get my physical condition back to the same ability as before. However, this is due to the fact that it was later determined by my doctors that I required surgery. I plan on returning to OBTS for my post-op physical therapy and have already scheduled my evaluation appointment. Scheduling seems to be a challenge sometimes but that's probably an indication of their patient's satisfaction and good reviews. Thank you OBTS!
Arlene Gross
Arlene Gross
15:58 22 Jun 18
Everyone that worked with me was helpful. I enjoyed watching the staff interact as they worked as they laughed and smiled making me feel that it was fun to exercise. My knee pain is less and I look forward to having the same results with my back.
Jose Ico
Jose Ico
12:43 27 Apr 18
My wife and I have been coming here for a year. They have wonderful customer service and the treatments were great. I could say that since coming here for treatments, I am now able to walk properly and sleep well at nights. They help you in the best way possible. The people here are great and we definitely recommend it to everyone!
Paul Grant
Paul Grant
21:51 03 Apr 18
I have read lots of reviews that say "the entire staff of ..." is great, and you know that it is BS.. .. Butt at OBTS that statement is true. The person answering the phone, appointment setting they work around my schedule. It is truly a team concept. Everyone that has work with/on me keeps me focus on getting healthy to play golf.... Even those employees that haven't work with/on me are upbeat, positive and encouraging both their patients and me..... follow up phone calls, positive, hand written notes of encouragement, reminding me to do my homework so I can play golf this year. Great Employees, Great Business!.
Diane Burns
Diane Burns
02:30 16 Mar 18
I’ve had an incredible experience here at OBTS. In just two and half weeks I’ve seen and felt remarkable results. My hip mobility has improved by 30%. I credit the excellent physical therapists and the deep tissue laser therapy for my gains. I’ve gone from walking with a limp and pain everyday to walking normally and know that I’ll be back to running in the future. Every single person is warm and friendly here. Great place!
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