In this episode I discuss what prehab is, the 3 key steps to prehab and why they matter and how to implement foam rolling, stretching and activation into your routine for the best results possible!

SUMMARY:

• What is prehab? Mobility and activation work BEFORE you get injured to address common postural distortions and compensatinos caused by previous injuries.
• The 3 Key Steps – Foam Rolling, Stretching And Activation
• Foam Rolling – Relax overactive muscles. Inhibit or interrupt the mind-body connection to muscles that want to compensate. Temporary improvements in ROM.
• Stretching – Use dynamic stretching to warm up and improve your mobility and flexibility. When STATIC stretching can benefit you even in your warm up!
• Activation – Activate underactive muscles and even stretch out overactive ones!

3 KEY TAKEAWAYS:

1. The 3 pieces work best when implemented together.
2. Do the mobility work BEFORE you get injured.
3. Focus on what you feel working to cycle back through steps 1 and 2 as needed to get the most out of your activation moves!

PREHAB ROUTINES:

• The Hip Mobility Routine
• The Prevent Knee Pain Routine
• The Upper Body Routine
• The Mini Band Glute Activation ONLY Routine

STUDIES:

• https://journals.humankinetics.com/view/journals/jsr/29/2/article-p148.xml

• https://link.springer.com/article/10.1007/s40279-019-01205-7

• https://journals.sagepub.com/doi/abs/10.1177/1747954119884441?journalCode=spoa

• https://www.natajournals.org/doi/full/10.4085/1062-6050-363-18

• https://www.ncbi.nlm.nih.gov/pubmed/?term=An+acute+bout+of+self-myofascial+release+in+the+form+of+foam+rolling+improves+performance+testing

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4675195/

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5530111/