The Role of Prehab in Preventing Common Sports Injuries

In the world of sports, the best offense is often a good defense—and that holds true when it comes to injury prevention. Prehabilitation, or “prehab,” is the proactive approach of addressing potential weaknesses, imbalances, or movement dysfunctions before they result in injuries.

 

Whether you’re an elite athlete or a weekend warrior, incorporating prehab into your routine can help you stay on the field, court, or gym longer, while optimizing performance. Here’s how prehab works and why it’s a game-changer for athletes.

What is Prehab?

Prehab focuses on strengthening areas of the body prone to injury based on the specific demands of your sport. For example:

• Runners might focus on hip stability and ankle mobility.
• Overhead athletes like baseball players or swimmers might prioritize shoulder stability and thoracic spine mobility.
• Soccer players often need to work on hamstring strength and knee alignment.

Unlike rehab, which is reactive, prehab is a proactive strategy to reduce injury risk by building resilience.

Why is Prehab Important?

1. Reduces Risk of Injury

Many sports injuries stem from repetitive stress, poor biomechanics, or muscle imbalances. Prehab addresses these factors through targeted exercises designed to correct deficiencies and strengthen key areas.

For instance:

• ACL injuries often result from poor neuromuscular control and improper landing mechanics, which prehab programs can address with balance and plyometric drills.
• Rotator cuff injuries in overhead athletes can often be prevented by strengthening scapular stabilizers and improving shoulder mobility.

2. Enhances Athletic Performance

Prehab isn’t just about avoiding injuries—it’s about optimizing movement. Improved mobility, stability, and strength translate to better mechanics, quicker reactions, and greater efficiency in your sport. Prehab ensures you’re performing at your best without compensating for underlying weaknesses.

3. Saves Time and Money

While it may seem like an extra commitment, investing time in prehab can save athletes the time and costs associated with injury treatment, surgery, and extended rehab.

Key Components of an Effective Prehab Program

Every prehab program should be tailored to the individual athlete and their sport, but the following principles apply universally:

1. Mobility

A lack of mobility in key joints can lead to compensations and stress elsewhere in the body.

• Focus Areas: Hips, thoracic spine, ankles, and shoulders.
• Example Exercises:
• Hip 90/90 rotations
• Thoracic spine open books
• Ankle dorsiflexion drills

2. Strength

Strength training enhances muscle capacity and protects vulnerable joints.

• Focus Areas: Posterior chain (hamstrings, glutes, back), core, and sport-specific muscles.
• Example Exercises:
• Nordic Hamstring Curls
• Side Planks, Dead Bugs, Bird Dogs, Copenhagen Planks for core and hip stability
• Prone Y/T/Ws for shoulder strength

3. Stability

Stability drills teach your body to maintain control during dynamic movements.

• Focus Areas: Single-leg stability, trunk control, and joint stability.
• Example Exercises:
• Single-leg Romanian Deadlifts
• Single Leg Squats
• Single Leg Balance

4. Neuromuscular Control

Prehab emphasizes proper movement patterns, particularly in high-stress or dynamic situations.

• Focus Areas: Landing mechanics, agility, and reactive control.
• Example Drills:
• Drop landings to ensure proper knee alignment
• Lateral agility drills with cones or bands
• Dual-task reaction drills with BlazePod lights or HecoStix

5. Sport-Specificity

A baseball pitcher’s needs will differ significantly from a soccer player’s. Tailor your program to mimic the movements and demands of your sport to maximize transferability.

Prehab in Action: Real-Life Examples

1. ACL Injury Prevention for Basketball Players

Basketball players are at high risk for ACL injuries due to frequent jumping, cutting, and sudden stops. Prehab programs often include:

• Single-leg strength exercises like Bulgarian split squats.
• Plyometrics focused on proper landing mechanics.
• Core stability to improve lower body alignment.

2. Shoulder Health for Swimmers

Swimmers perform thousands of overhead motions, making shoulder stability and mobility a priority. Prehab exercises often include:

• Scapular stabilization drills like prone Y’s.
• Band work to strengthen the rotator cuff.
• Thoracic mobility stretches to maintain proper stroke mechanics.

How to Incorporate Prehab into Your Routine

1. Schedule Regular Sessions: Just like practice or workouts, dedicate time to prehab 2–3 times per week.
2. Warm-Up with Purpose: Replace generic warm-ups with dynamic movements that activate key muscles and improve mobility.
3. Work with a Specialist: A physical therapist or strength coach can design a program tailored to your sport, body, and goals.
4. Be Consistent: The benefits of prehab build over time, so stay committed even during the offseason.

Final Thoughts

Prehab is an investment in your long-term health and performance. By identifying and addressing potential issues before they escalate, athletes can reduce their risk of injury, enhance their skills, and enjoy their sport to the fullest. Whether you’re a seasoned pro or just starting out, prehab should be a non-negotiable part of your training routine.

About the Author

Lewis Lupowitz, PT, DPT, SCS, CSCS, FRCmS, is a physical therapist specializing in sports injury prevention and rehabilitation. With years of experience working with athletes of all levels, Lewis is passionate about educating athletes and coaches on how to optimize performance while staying injury-free.

Got questions about prehab or need help creating a program tailored to your sport? Reach out, or share this post with a teammate or coach! Let’s work together to keep you at your best.