Prehab & Injury Prevention Melbourne

What Is Prehab Training?

Prevention > Treatment

Prehabilitation means:

Identifying vulnerability patterns before injury
Strengthening commonly injured areas proactively
Correcting movement patterns that cause problems
Building resilience for long-term health

Think of it as insurance for your body—invest small amounts of time now to avoid massive downtime later.

The Beyond Movement Prehab Method

Comprehensive Assessment

We identify your unique vulnerabilities:

Movement screening
Postural analysis
Strength imbalances
Previous injury history
Lifestyle factors

Targeted Strengthening

Focus on injury-prone areas:

Rotator Cuffs: Prevent shoulder injuries
Core Stability: Protect your spine
Glute Activation: Save knees and back
Hamstring Resilience: Avoid pulls/tears
Ankle Stability: Prevent rolls and sprains

Movement Re-education

Fix the patterns causing problems:

Proper squatting mechanics
Safe lifting techniques
Efficient running form
Workplace ergonomics
Daily movement habits

Who Needs Prehab Training?

Office Workers

Sitting creates predictable weaknesses:

Weak glutes from inactivity
Tight hip flexors pulling on back
Forward head position straining neck
Weak core from chair support
Poor shoulder positioning

Weekend Warriors

Active but inconsistent? You're at highest risk:

Monday-Friday sitting
Saturday-Sunday intense activity
No preparation between
Perfect storm for injury

Previous Injury Sufferers

Old injuries create new vulnerabilities:

Compensation patterns
Reduced proprioception
Strength imbalances
Scar tissue restrictions
Fear avoidance patterns

Athletes & Active Individuals

Higher activity = higher injury risk without preparation:

Runners need hip and knee stability
Cyclists need core and back strength
Gym-goers need balanced programming
Team sports need multi-directional stability

The Cost of Not Doing Prehab

Consider the Alternative:

6-12 weeks off training for injury recovery
$2000+ in physiotherapy costs
Lost progress toward goals
Chronic pain development
Permanent movement restrictions

Investment in Prehab:

2-3 hours per week
Fraction of rehab costs
Continuous progress
Pain-free living
Long-term capability

What to Expect in Prehab Classes

Systematic Approach (60 minutes):

Movement Prep (10 min): Activate and assess
Corrective Exercises (15 min): Address imbalances
Strength Work (20 min): Build resilience
Integration (10 min): Apply to real movements
Recovery/Education (5 min): Understanding your body

Success Stories from Prehab

"Haven't had a running injury in 2 years since starting prehab. Previously injured every few months." - James, Marathon Runner

"My chronic shoulder pain is gone. Wish I'd done this before needing surgery on the other side." - Rachel, Crossfitter

"As a tradie, my back is my livelihood. Prehab keeps me working pain-free at 45." - Steve, Carpenter

Your Prehab Journey

Phase 1: Assessment & Foundation (Weeks 1-4)

Identify vulnerabilities
Build basic strength
Learn proper patterns
Establish routine

Phase 2: Strengthening (Weeks 5-8)

Progressive loading
Address weak links
Improve stability
Build resilience

Phase 3: Integration (Weeks 9-12)

Sport-specific preparation
Complex movements
Real-world application
Long-term planning

Frequently Asked Questions

Q: I'm not currently injured. Why do I need this?
A: That's the perfect time! Prehab is about preventing injuries, not treating them. Starting when healthy is ideal.

Q: How is prehab different from regular strength training?
A: Prehab specifically targets injury-prone areas with corrective exercises. It's more targeted than general fitness.

Q: I have an old injury that still bothers me. Can you help?
A: Yes, addressing old injuries is crucial for preventing new ones. We work alongside your healthcare providers.

Prehab & Injury Prevention Training Melbourne