The Role of Prehabilitation in Injury Prevention

We often think of rehabilitation as something that happens after an injury. But what if we could reduce the risk of injury before it even occurs? That’s the aim of prehabilitation—a proactive approach to strengthening the body, improving movement control, and optimising physical resilience before injury or surgery ever takes place.

In this blog, we explore what prehabilitation (prehab) is, why it matters, and how athletes and active individuals can benefit from integrating it into their routines.

What Is Prehabilitation?

Prehabilitation refers to a targeted programme of strength, mobility, and neuromuscular training designed to prepare the body for the physical demands of sport or surgery. Unlike rehabilitation, which focuses on recovery, prehab focuses on injury prevention and performance enhancement.

Prehab isn’t just for elite athletes—it’s for anyone who wants to stay active, avoid injuries, and build a more resilient body.

Why Is Prehab Important?

Many musculoskeletal injuries occur not because of trauma, but due to muscle imbalances, poor joint control, and inadequate load tolerance. Prehabilitation helps address these issues before they lead to injury.

Benefits of Prehabilitation:

• Reduces the risk of overuse injuries (e.g. tendinopathy, stress fractures)

• Improves joint stability and control

• Enhances proprioception (body awareness)

• Builds foundational strength to tolerate training load

• Speeds up recovery in case of future injury or surgery

Prehabilitation in Practice: What Does It Include?

Prehabilitation programmes are usually tailored to an individual’s sport, activity level, and biomechanical risk profile. Common components include:

1. Strength Training

Focused on key stabilising muscle groups (e.g. glutes, rotator cuff, core) to reduce joint stress.

2. Mobility Work

Addressing restricted movement in the hips, ankles, shoulders, and thoracic spine to allow full, safe range of motion.

3. Balance and Proprioception

Essential for joint stability—especially after previous injuries (e.g. ankle sprains, ACL injuries).

4. Neuromuscular Control

Improving movement patterns under load (e.g. landing technique, deceleration mechanics).

5. Sport-Specific Drills

Integrating control and strength into movements that mimic real-game demands (e.g. cutting, pivoting, overhead throws).

Who Should Consider Prehabilitation?

Prehab isn’t just for the injured—it's ideal for:

• 🏃 Athletes preparing for high-performance sport

• 🏋️‍♂️ People starting a new training regime

• ⛹️‍♀️ Anyone returning to sport post-injury

• 👨‍⚕️ Patients preparing for orthopaedic surgery (e.g. ACL, joint replacement)

• 🧍‍♀️ Individuals with previous injuries prone to recurrence

Even desk-based individuals can benefit from prehab to correct postural imbalances that lead to back or neck pain.

Prehabilitation Before Surgery

In surgical cases—such as ACL reconstruction or total joint replacement—prehab can improve post-op outcomes by:

• Building baseline strength and mobility

• Reducing muscle atrophy after surgery

• Enhancing confidence and control

• Shortening overall rehabilitation time

Research shows that patients who undergo prehabilitation often have faster recovery, better function, and greater long-term outcomes.

Prehab vs. Warm-Up: What’s the Difference?

A warm-up prepares the body for the session ahead—usually short-term, focusing on circulation and activation.

Prehab, on the other hand, is a long-term strategy integrated into weekly training to reduce injury risk and optimise joint mechanics. It’s not a replacement for warming up—but a complementary routine done consistently over time.

Real-World Examples of Prehab

🔹 Football Player:

Includes glute activation, hamstring eccentric loading (e.g. Nordic curls), single-leg balance drills, and landing control.

🔹 Runner:

Focus on calf and hip strength, ankle mobility, pelvic control, and load management.

🔹 Office Worker with Shoulder Pain:

Incorporates scapular stabilisation, thoracic spine mobility, and postural retraining.

Frequently Asked Questions (FAQ)

How often should I do prehab exercises?
Ideally 2–3 times per week. It can be done as part of your warm-up or as a standalone session, depending on your needs.

Can prehab replace training?
No. Prehab is supplemental to your training routine, not a substitute. It helps support performance and injury resilience.

Do I need a physiotherapist to start prehab?
While you can start basic mobility and activation drills independently, a physiotherapist or sports therapist can assess your biomechanics and tailor a more effective, personalised programme.

Is prehab only for athletes?
Not at all. Anyone looking to prevent injury, improve posture, or support long-term joint health can benefit.

How long before surgery should I start prehab?
Ideally, 4–6 weeks before surgery. Even a short-term prehab plan can make a significant difference in outcomes.

Final Thoughts

Prehabilitation is the missing link between training and injury prevention. It helps you build the strength, control, and confidence your body needs to stay active, resilient, and pain-free—whether you're an athlete, a fitness enthusiast, or preparing for surgery.

Don’t wait for injury to take action. Invest in your body before it breaks down.

Want to start a prehabilitation programme tailored to your sport or condition?
Book an assessment at MSK Doctors—no referral needed. We’ll assess your movement, strength, and risk profile to design a plan that keeps you ahead of injury.