What’s Prehab?
Prehab (prehabilitation) is a planned set of exercises and preparation done before surgery, heavy training, or a known physical stress. The aim is to build strength, improve mobility, and reduce the chance of complications so that recovery is faster and easier.
What’s Rehab?
Rehab (rehabilitation) is the structured program of exercises and therapies performed after an injury, operation, or period of reduced activity. Its goals are to restore range of motion, reduce pain, rebuild strength, and return you to everyday life or sport. Rehab is usually guided by a physical therapist or medical team.
Who Should Do Prehab and Rehab?
Prehab: People preparing for planned surgery (e.g., joint replacement, ACL repair), athletes before a season, or anyone with a known upcoming heavy physical demand.
Rehab: Anyone recovering from injury, surgery, long illness, or inactivity — and those with recurring joint or muscle problems.
(If you have recent surgery or serious symptoms, follow medical advice first.)
How & Where to Do Prehab and Rehab (Simple Guide)
How to start — basic rules
Seek medical clearance if you’ve had recent surgery or severe injury.
Start with gentle mobility and activation (10–20 minutes daily).
Progress to strength work 2–3× per week as tolerated.
Stop or reduce load if you feel sharp or worsening pain and consult your clinician.
Where to do it
At home: great for mobility, activation, and many early-rehab exercises (use a mat and resistance bands).
Clinic / physiotherapy centre: best for post-op rehab, complex conditions, or when hands-on care and progress-checking are needed.
Gym / supervised rehab gym: good for later-stage strength and sport-specific rehab with equipment and supervision.
Sample Exercises (with one relevant image below)
Image (illustration): person using resistance bands — good visual for both prehab and rehab work.
Image filename suggestion: resistance-band-demo.jpg
Caption / Alt text: Person sitting with resistance bands preparing to do rehab/prehab exercises.
1) Clamshells — Hip / Glute Activation
How: Lie on your side with knees bent ~90°. Keeping feet touching, lift the top knee up and slowly lower. Keep pelvis steady.
Sets/Reps: 2–3 sets of 12–20 slow, controlled reps.
Why: Strengthens glute medius (important for hip and knee stability).
2) Dead Bug — Core Stability
How: Lie on your back with hips and knees at 90° (tabletop). Brace your core so the low back stays flat to the floor. Slowly lower one leg and the opposite arm, then return; alternate sides.
Sets/Reps: 2–3 sets of 8–12 controlled reps per side.
Why: Teaches trunk stability during limb movement — a safe intro to core control in rehab and prehab.
3) Band Pull-Aparts — Upper Back & Shoulder Health
How: Hold a resistance band at shoulder height with arms extended. Pull the band apart by squeezing shoulder blades together; control the return.
Sets/Reps: 2–4 sets of 15–25 reps.
Why: Improves scapular control and counters desk-posture.
4) Lateral Band Walk (Monster Walk) — Hip Strength
How: Put a mini-band around the lower thighs, squat slightly and take slow lateral steps.
Sets/Reps: 2–4 sets of 10–20 steps each direction.
Why: Strengthens lateral hip muscles and improves lateral stability — valuable for preventing knee injuries.
5) Short Arc Quad / Heel Slides — Early Post-Op Leg Work
How: Short arc quad — roll a towel under the knee and gently extend. Heel slides — lie on back and slide heel toward buttocks to bend the knee, then slide back out.
When: Follow your therapist’s guidance for timing and range.
Quick Weekly Template
Prehab: daily mobility + activation (10–20 min); strength 3×/week.
Early Rehab (0–4 weeks): gentle, daily pain-free range work and light activation.
Progressive Rehab (4+ weeks): increase load, add single-leg and sport-specific drills.
Rule: progress slowly and follow professional advice.
