It’s no secret that undertaking physiotherapy after an injury or surgery helps you recover faster. But what if there was a way to prevent an injury in the first place? Or what if there was a way to speed recovery from surgery long before you went under the knife? Pre-hab or preventative rehabilitation helps patients heal faster after surgery, speeds recovery and, in many cases, prevents injury in the first place. Call our office today for a consultation with a physiotherapist. They can determine if pre-hab is right for you.

What Is Pre-hab?

The term pre-hab is short for preventative rehabilitation. A physiotherapist typically uses pre-hab in two ways: First, they can teach targeted exercises and stretches to patients who are at risk for serious injuries; Second, pre-hab is a form of physiotherapy used prior to surgery to speed healing and recovery.

Pre-hab for Injury Prevention

Pre-hab is one of the best ways to prevent injuries in patients at risk for developing significant movement problems. Those with physically demanding jobs may find that the exercises, stretches and pain relieving techniques taught during physiotherapy help them perform in their jobs. This is especially true in jobs where there are high incidences of certain injuries. This type of physiotherapy typically targets areas where injury is most likely to happen. For instance, those in the military are more prone to develop foot, knee, hip, and back problems due to the rigors of training and combat. Pre-hab can mitigate many of these injuries by teaching correct lifting techniques, proper posture and effective core strengthening exercises that keep service members strong and healthy. The same can be said for construction workers, firefighters, factory workers, or other employees in highly physical occupations.

Even pro and amateur athletes are finding that working with a physiotherapist is paying off, long before an injury happens. Focusing on the areas that are stressed by everyday movement and poor habits, a physiotherapist looks at your most injury-prone areas and helps you correct any problems before you get hurt. Chances are you are hunched over your computer most of the day. Working with a physiotherapist can help strengthen your core and correct your posture, keeping you strong and healthy. Since an object in motion tends to stay in motion, physiotherapy is also an ideal way to begin an exercise regimen. Focused on strength, mobility and balance, pre-hab can keep you injury free for life as you begin the process of getting in shape.

Pre-hab for Better Surgical Recovery

When it comes to going under the knife, many people fear what will come after the stitches have been sewn. This is especially true for anyone who has a total joint replacement. Faced with the risk of time in a rehabilitation centre, many people delay joint replacement surgery out of fear of a long, difficult recovery. Doing physiotherapy before surgery can reduce the odds of needing inpatient rehabilitation by 73 percent. Patients who are stronger before surgery also meet physical milestones sooner than those who do not. Within 24 hours of surgery, someone who has had a total knee replacement is expected to walk 500 to 1000 feet with the assistance of a walker; those who work with a physiotherapist before surgery are more likely to meet this demand. These patients are stronger and have better blood flow. Physiotherapy also teaches them many of the movements, stretches, pain relieving techniques, and strengthening exercises they will need in their recovery.

If you are considering surgery or if you need to fine-tune your everyday life, physiotherapy is the ideal place to start. Contact Craven SPORT services for your consultation!

We all know that cardio takes time. In fact, one of the most common complaints we hear from patients who come to us for physiotherapy exercises is that there simply isn’t enough time in their busy days to complete cardio workouts. Other times, whether there’s a time constraint or not, many people report a lack of self-motivation simply because they can’t stand the thought of doing cardio. Luckily, a physiotherapist can help you incorporate cardio into your exercise routine in ways that you may actually find fun – or, at least more bearable. If you’re a cardio hater, have no fear – you’re definitely not alone, and there are a few secrets for completing cardio in ways that you may not have considered. Call our office today to find out more about how you can successfully implement these tricks!

1.Small doses 

Time is a big barrier for cardio. Even the thought of doing a half hour or more of cardio can be overwhelming for those who work full-time and have additional responsibilities. That’s why it may be better to split up your cardio into small doses. You can still shoot for a half hour of cardio a day, but breaking it up into three 10-minute doses can make it seem more doable. Wake up 10 minutes earlier and begin your day with a brisk 10-minute walk or jog before getting ready for the day. Take 10 minutes of your lunch break to walk to a cafe to grab lunch. Jog down the block for 10 minutes after you get home, while you’re waiting for the dinner in the oven to be ready. By splitting it up into three different sessions, it will seem as if you aren’t using up as much time – just remember that high-intensity matters in small doses, so do your best to get the best results!

2.Try something new 

If you are doing something you enjoy, sometimes you’ll be able to complete your cardio exercises without even knowing you’re doing so. For example, cardio can be accomplished through:

• Hiking
• Mountain climbing
• Biking
• Swimming
• Dancing
• And more!

These activities get your heart rate up and allow you to get the cardio you need, but they’re not repetitive or boring. There may be a physical activity that you love doing in your spare time that you didn’t even know counted as cardio. Your physiotherapist can help you narrow down what activities count as cardio, and how often you should be doing them in order to see the best results.

3. Track your progress

There are numerous apps you can download for free on your phone that are designed to help you track your cardio progress. Even the Health app that comes pre-downloaded onto every iPhone keeps track of the number of steps you take, the miles you run or walk, and the stairs you climb in a day. Some more advanced apps can even monitor your heart rate or track the speed in which you complete your daily cardio exercises.

If you find cardio boring, there are some more engaging apps such as Ingress, Pokemon Go, or Jurassic World Alive that still keep track of your mileage while also drawing you into an exciting virtual world. What better way to complete your cardio than by playing a game? You may not even notice how much cardio you’re completing!

Contact us!

If you’re looking to add cardio back into your daily exercise routine, give Craven Sport Services a call today. Our physiotherapists are equipped to help you achieve your optimum level of physical fitness, and they can help you incorporate cardio into your routine in a way that works for you. Schedule a consultation with one of our physiotherapists today to get started on creating a personalized exercise plan that you won’t dread completing!