Pre-Hab is a MustRead Now
What's up everyone? Happy Thursday to you all, I'm looking forward to a beautiful weekend of smashing into people for fun. I mean that's what everyone does for enjoyment right? Just me? OK so I'm the crazy guy, I'm quite alright with that. Crazy people are rarely ever bored, or boring for that matter, but enough talking about crazy for a day, let's get to the prize at the bottom.
Everybody (likely) has something that aches or get cranky or just doesn’t quite functions properly, whether they’ve been training for a minute or for 10 years. For those that don’t, you might be Wolverine in disguise, and I'm jealous.
A way to cut this snake off at the head, for the most part is to be sure you include pre-hab (rehab) or injury reduction (prevention) work in your warm ups, and throughout your programs. Sometimes this is called corrective work and I’m not sure that’s always accurate, but this isn’t a debate about which is which.
Assuming you’re not a complete hammerhead, or in a trainee’s case, working with one, then there was some sort of assessment before a program was planned. Through this assessment, let’s assume there were little aches and pains that were talked about or discovered.
Example, had an assessment many months back, a younger lady came in and when trying to do as I cued her to do, on a KB Deadlift, she had discomfort in the outside of her leg. Something that clearly needs to be addressed before further injury is caused, thus she is given prehab (or rehab if you want to get super picky). In any case, everyone gets these aches and odd pains, they should NOT be ignored.
How much you do depends very much on many things; training frequency, injury history, training age, mobility, activities outside of training, age, sex, etc. you get the point. Some trainees may require this type of exercise both in there warm up and throughout the programs as what some may call “filler” exercises. Keep in mind most coaches and trainers worth their salt, aren’t just giving you an exercise because they feel like it, there’s a why to it. Some trainees might just get a good dose of this stuff in their warm-up and that’ll be it, usually the answer is somewhere in between (I know, THAT annoying answer).
Whether you have cranky shoulders, an unhappy back, a bum knee or weak ankles, you’ll need to address these things.
Do you not have any of those? First off, LIAR…OK sorry, but seriously it's rare. Secondly, would you like to stave this stuff off for as long as possible? Yes? OK then you’re doing them, boom!
That’s what I got for today guys, I do plan on expanding more on this with some drills to include in your programs, perhaps next week? Stay tuned, for now, go out there and get after it!
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Jarrod Dyke, CSCS