Why Rehab Isn’t Just for Injury

When most people think of rehab, they picture someone recovering after an injury, rebuilding strength, regaining mobility, or managing pain. But here’s the truth: rehab isn’t only about recovery; it’s also about performance.

In fact, the best time to start “rehab” is well before something goes wrong. That’s where the concept of prehab comes in, training that strengthens weak links, improves control, and builds resilience long before pain shows up.

Here’s what the science, and good movement practice, say about why prehab belongs in every training plan:

Control: The Foundation of Strength

Good movement starts with control. Before you add weight or intensity, your body needs to stabilise and coordinate efficiently.

Prehab drills like single-leg balances and rotations target the smaller stabilising muscles that keep joints supported and movement patterns efficient.

Research consistently shows that neuromuscular control training reduces injury risk and improves functional performance, especially in the knees, shoulders, and hips (1). By improving joint stability and movement quality, you set the stage for better strength outcomes, and fewer setbacks along the way

Supp tip: Add low-load control work to your warm-up. Just 5–10 minutes of targeted activation can enhance performance and reduce injury risk.

Stability: Your Body’s Insurance Policy

Stability doesn’t just protect joints, it’s what allows power to transfer safely and effectively through the body. Weak links in the kinetic chain often lead to overload elsewhere, whether that’s the knees compensating for weak ankles, or the shoulders overworking for poor core control (2, 3). All these act as catalysts for injury, which only sets back training progress.

Exercises like Copenhagen planks, single-leg RDLs, and standing marches help strengthen these often-overlooked areas, helping to build structural balance, which supports both injury prevention and strength development (4,5).

Supp tip: Incorporate 2–3 stability or accessory movements into each session. Small, consistent doses yield long-term results.

Resilience: Training Beyond Pain

The goal of rehab, and prehab, is resilience to load. By consistently addressing mobility restrictions, asymmetries, and strength imbalances, you reduce the likelihood of pain interfering with progress.

Studies show that structured exercise interventions can decrease overuse injuries, improve joint function, and shorten recovery time if injury does occur (6). It’s not punishment or “extra” work, it’s proactive performance training.

Supp tip: Treat your prehab the way you treat your main lifts, with progression, intent, and consistency. Over time, these movements become your strongest line of defence against injury and setbacks.

The Takeaways:

• If you only do rehab when you’re injured, you’re already behind.
• True performance starts with the small, consistent actions that keep your body stable, balanced, and ready to move.
• Rehab is not just recovery, it’s preparation.
• And the best athletes, clients, and movers know: the work you don’t skip is the work that keeps you strong.

References:

1. Sañudo, B., Sánchez-Hernández, J., Bernardo-Filho, M., Abdi, E., Taiar, R. and Núñez, J. (2019). Integrative Neuromuscular Training in Young Athletes, Injury Prevention, and Performance Optimization: A Systematic Review. Applied Sciences, 9(18), p.3839. https://www.researchgate.net/publication/335784373
2. Al Attar, W.S.A., Khaledi, E.H., Bakhsh, J.M., Faude, O., Ghulam, H. and Sanders, R.H. (2022). Injury prevention programs that include balance training exercises reduce ankle injury rates among soccer players: a systematic review. Journal of Physiotherapy, 68(3), pp.165–173. https://pubmed.ncbi.nlm.nih.gov/35753965/
3. Kibler, W.B., Press, J. and Sciascia, A. (2006). The Role of Core Stability in Athletic Function. Sports Medicine, [online] 36(3), pp.189–198. https://pubmed.ncbi.nlm.nih.gov/16526831/
4. Kasper Krommes, Bandholm, T., Jakobsen, M.D., Andersen, L.L., Serner, A., Per Hölmich and Thorborg, K. (2017). Dynamic hip adduction, abduction and abdominal exercises from the Holmich groin-injury prevention program are intense enough to be considered strengthening exercises – a cross-sectional study. International Journal of Sports Physical Therapy, [online] 12(3), p.371. https://pubmed.ncbi.nlm.nih.gov/28593090/
5. McGill, S. (2010). Core Training: Evidence Translating to Better Performance and Injury Prevention. Strength and Conditioning Journal, [online] 32(3), pp.33–46. https://www.researchgate.net/publication/232214614
6. Lauersen, J.B., Bertelsen, D.M. and Andersen, L.B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine, [online] 48(11), pp.871–877. https://pubmed.ncbi.nlm.nih.gov/24100287/

Disclaimer:

This content is for general information only and isn’t a substitute for personalised professional advice. Always speak to a qualified expert for personalised guidance on pain or injury.