What is Prehabilitation?
To help prevent injuries, sports physiotherapists have begun to employ what they call “prehabilitation” strategies.
Prehabilitation is essentially preventive injury risk assessment and training to prevent the problem before it happens.
3 Phases of Prehabilitation
The three phases needed to come up with a good prehabilitation plan are:
- Analyzing an uninjured player’s posture, joint alignment, flexibility, muscle control, biomechanics, core stability and movement patterns,
- Understanding the risks of the sport itself, and
- Considering other specifics such as the player’s position.
Following these three steps, your sports physiotherapist can better predict injury risk. They can then develop specific training programs to help you prevent common overuse and other sports injuries.
What Exercises Are Best?
Prehabilitation exercises and techniques are sports-specific. They can even be athlete-specific, as they highlight the predominant muscle movement patterns present in the position they play sport. A goalkeeper, for example, will have different athletic requirements to a field player.
Prehabilitation helps you to:
- achieve normal static and dynamic posture
- correct muscle length imbalance, joint alignment and flexibility
- normalise core stability (upper, lower and left vs right)
- enhance muscle endurance, strength and power
- boost movement pattern efficiency; and
- enhance proprioception, which is the ability for your mind to sense the position of different joints related to the rest of the body.
Obviously, the prehabilitation approach for each sport and position (e.g. defender vs attacker) within those sports will differ. That’s why it is important to seek the advice of a sports physiotherapist with interest in your sport.
How to Arrange Pre-Injury Screening
If you are interested in either individual, team or club sports screening or prehabilitation programs, please get in touch with PhysioWorkss today. You’ll benefit from improved performance and a lower injury rate. PhysioWorks offers club, school, team and individual pre-injury screening, injury risk profiling and injury-prevention strategies.
Leg Pain Causes
Common Youth Leg Injuries
Pelvis & Hip
- Osgood Schlatter's Disease
- Sinding Larsen Johannson Disease
- Patellofemoral Pain Syndrome
- Patella Dislocation
- Meniscus Tear
- Discoid Meniscus
- Juvenile Osteochondritis Dissecans
Heel & Ankle
Arm Pain Causes
Arm pain and injuries are widespread. Arm pain can occur as a result of either sudden, traumatic or repetitive overuse. The causes can be related to sports injuries, work injuries or simply everyday arm use.
Causes of Arm Pain by Region
Causes of Arm Pain by Structure
Neck-Related Arm Pain
Shoulder-Related Arm Pain
- AC Joint Injury
- Biceps Tendinopathy
- Broken Shoulder - Fractured Humerus
- Bursitis Shoulder
- Dislocated Shoulder
- Frozen Shoulder
- Rotator Cuff Calcific Tendinopathy
- Rotator Cuff Syndrome
- Rotator Cuff Tear
- Shoulder Arthritis
- Shoulder Impingement
- Shoulder Tendonitis
- Swimmer's Shoulder
Elbow-Related Arm Pain
Wrist-Related Arm Pain
Hand-Related Arm Pain
Muscle-Related Arm Pain
- DOMS - Delayed Onset Muscle Soreness
- Muscle Strain (Muscle Pain)
- RSI - Repetitive Strain Injury
- Overuse Injuries
Other Sources of Arm Pain
Common Causes of Arm Pain
- Your rotator cuff or frozen shoulder most commonly causes shoulder pain.
- Elbow pain is most commonly caused by tennis elbow or golfers elbow.
- Wrist & hand pain can be related to carpal tunnel, wrist arthritis or even a thumb tendon condition known as de Quervain's tenosynovitis.
Referred Arm Pain
As mentioned earlier, arm pain can be referred to from another source. Cervical radiculopathy is a common source of referred arm pain. Cervical radiculopathy will not respond to treatment where you feel the arm pain. However, it will respond positively to treatment at the source of the injury (e.g. your neck joints).
Professional assessment from a health practitioner skilled in diagnosing both spinal-origin and local-origin (muscle and joint) injuries (e.g. your physiotherapist) is recommended to ensure an accurate diagnosis and prompt treatment directed at the arm pain source.
Arm Pain has Diverse Causes.
The causes of your arm pain can be extensive and varied. Due to this diversity, your arm pain should be assessed by a suitably qualified health practitioner to attain an accurate diagnosis, treatment plan and implementation specific to your arm pain.
What Arm Pain is Associated with a Heart Attack?
Left-arm pain can be an early sign of a life-threatening cardiac issue. Based on this, a professional medical assessment that involves an accurate history, symptom analysis, physical examination and diagnostic tests to exclude a potential heart attack is important to exclude this potentially life-threatening source of arm pain.
For more information, please consult with your health practitioner, call an ambulance on 000, or visit a hospital emergency department to put your mind at ease.
Good News. Most Arm Pain is NOT Life-Threatening.
Luckily, life-threatening arm pain is far less likely than a local musculoskeletal injury. Arm pain caused by a localised arm muscle, tendon or joint injury should be assessed and confirmed by your health practitioner before commencing treatment.
Arm Pain Prognosis
The good news is that arm pain, and injury will normally respond very favourably to medical or physiotherapy intervention when early professional assessment and treatment is sought. Please do not delay in consulting your healthcare practitioner if you experience arm pain.
Common Arm Pain Treatments
With accurate assessment and early treatment, most arm injuries respond extremely quickly to physiotherapy or medical care, allowing you to resume pain-free and normal activities of daily living quickly.
Please ask your physiotherapist for their professional treatment advice.