Prehabilitation is defined by BJA Education, a leading medical publication, as “the process of strengthening an individual’s functional ability in order to prepare him or her to survive an impending stressor, such as major surgery.”
Prehabilitation is originally used by medical personnel before to major surgery in attempt to improve or expedite post-operative recovery. Prehabilitation was later used as a practise in the realm of sports recovery as well.
Prehabilitation, as defined above, is all about focusing on the “stress element” — this may be a future operation, a sports event such as a competition, or even a routine training session. As you can see, prehab is critical for every sport – whether it’s an athlete’s training regimen or a jogger looking to safeguard their body.
Running is unquestionably one of the most popular sports. In the current atmosphere, with virtually all other forms of sport being halted by the Covid-19 pandemic, thousands of individuals have taken to running and jogging as their primary form of physical activity.
While this sounds fantastic, the exponential growth in the number of individuals jogging has coincided with a substantial increase in the number of running-related injuries. Each year, it is estimated that 50% of regular runners have at least one injury, and 25% of regular runners are unable to perform due to physical concerns at any point during the year.
Given that running is not an extreme sport and does not entail physical contact, these figures are astounding. However, why are there so many injuries? And, perhaps most crucially, how can we minimise our risk of injury when we run?
One of the most prevalent fallacies surrounding running seems to be the idea of many ‘natural’ or ‘genetic’ inclinations that protect a few fortunate individuals against injury. This notion that certain people are more prone to injury than others is fundamentally erroneous — in reality, while this attribute may influence how your body reacts to a particular sort of training, it has no effect on the frequency of injuries.
What does matter is how well you plan and organise your training sessions, and you must do so in a way that meets the individual requirements of your body. When developing your training programme, it is just as vital to consider your gender, age, weight, flexibility, and strength as it is to consider your previous medical history. All of these factors should be considered when developing an adequate and safe training plan.
Therefore, whether you are new to running, a professional athlete, or intending to run your first marathon, all of these elements should be considered while developing and structuring an effective training plan. While the internet can typically answer 99 percent of your concerns, it should not be depended upon to create your workout plan, as it will overlook any subjective aspects specific to you or your medical history.
The peril of doing too much too fast, after doing too little for too long
If you’re considering taking up running, you should be aware that you’re taking a risk of injury.
This involves a variety of various dangers, like tendonitis, bursitis, muscle strains, and much more serious stress fractures – all of which can sideline athletes for an extended period of time, and in some cases, entirely prevent them from running. Additionally, prolonged exposure to a particular level of stress on the body can result in what doctors refer to as overuse injuries.
This does not mean that injuries are a given for runners; it does indicate that certain safeguards must be taken. The human body is remarkable in its ability to adapt and change in response to stress, and it can become gradually strong so over course of a training course, but it could also lose bone density and muscle mass if the individual leads a sedentary lifestyle.
As a result, it is critical to begin small and work your way up. Additionally, enable your body to recover between training sessions to ensure steady improvement of your muscles, bones, ligaments, and tendons, as well as your lungs and heart.
Prehabilitation and manual therapy are critical.
A training plan is always built around three criteria and aims to achieve the optimal balance among them. These are the three factors: exercise, food, and recovery.
Similarly to how a nutritionist is the best specialist to consult for nutritional guidance, physiotherapists, sport and massage therapists arrange and construct exercise and recovery plans, incorporating prehabilitation as part of a training plan to considerably reduce the chance of injury.
According to a 2015 study published by Van der Worp, a most prevalent location of injury among runners is the knee. The upper leg, ankle, lower leg, foot, hip/pelvis region, and lower back are next examined.
A specialist’s physical examination can help you identify a variety of potential areas of concern, including whether a particular joint of the body has a restricted range of motion (ROM); whether a muscle is over or underactive, resulting in an imbalance; or any other areas of potential risk that could result in future injury.
Individuals might be prescribed specific prehab exercises to assist in correcting the malfunctioning joint, muscle-tendon, or ligament and ensuring a safe development of their running training. Alternatively, if an injury occurs while training, sports massages can help reduce inflammation – by increasing blood flow to the irritated area – and greatly accelerate the recovery process.
Please contact our staff for more assistance and help both pre- and post-injury.