Preparing Americans to Serve in the Military, Special Ops, Law Enforcement, & Fire Fighting

Meet Stew Testimonials  | YouTube Videos  | List of Articles  | Favorite APP Workouts  | FREE Workouts | Contact /Newsletter


Injury Prevention:  Start PRE-habilitation to Avoid Rehabilitation

People get injured all the time – some are activity related others freak accidents like a friend of mine who shut his trunk of his car and dislocated his shoulder.  Many injuries are sports related or environmental injuries such as heat stress.  Stuff happens!  But there are ways to avoid many of these common injuries that occur daily in life and in sporting activities – the method I prefer is called – PREHABILITATION.

Defined by the National Institute of Health, doctors use pre-hab to prepare a patient for the inactivity associated with post surgical procedures.  The addition of functional exercises prior will help a patient rebound more quickly.  Generally speaking, a pre-hab program consists of warming-up, stretching to full range of motion, a cardiovascular component like walking or swimming, and a resistance training component mixed with functional tasks.

But, many physical therapists and athletic trainers are using pre-hab as part of a daily program to help prevent the nagging injuries as well as the ones that require surgery.  To be specific, a Pre-hab program to prevent injuries focuses on a person’s or athlete’s imbalances in the body.  Most imbalances occur in the following regions of the body:

Abdominal region / lower back – Many people work their stomach muscles but neglect their lower back causing an imbalance that can lead to injury in both sports and daily life.

Chest and Upper back / Rear Shoulder – Many young athletes try to bench press a truck but neglect their upper back and rear deltoids which can lead to shoulder injuries to a sloping of the upper back.

Thighs and Hamstrings – A very delicate combination of exercises needs to be configured so the back of the legs (hamstrings) do not get under worked.  A hamstring injury usually occurs when running sprints or jumping. Usually the upper side of the hamstring receives the injury so a smart stretching plan that incorporates the top and bottom of the hamstring connections is critical.

There are many other natural imbalances in the body.  Basically, any movement your body makes there are two  or more groups of muscles or joints that is stretching or flexing to make or oppose that motion.  Understanding this and following some of the ideas in the articles in the Article Archive will help you further.

The links below will help you train smarter and hopefully prevent injury.  Injuries occur all the time but can be easily avoided by training smarter – not necessarily harder!

Fitness Beginners, Go from Zero to Sixty

Lower back Pains

Shoulder Workouts and Rehab

Knee and Running Injuries

Prevent Running Injuries

The Stretching Plan

When it is TOO hot to run

Nausea During Workout

Can you Die If You Drink Too Much Water?

And many others at the Article Archive

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Fitness eBook store and the Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at



flag.gif - 12306 Bytessealpin.jpg - 3244 Bytessfjpg.jpg - 5513 Bytes1ranger.jpg - 3266 Bytes aflogo.jpg - 8052 Bytes1swcc.jpg - 3028 Bytes FBI
Published Books / DVDs

Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
NEW - Circuit Training 101 ebook
NEW Obstacle Course Race Ebook


The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

Navy, Air Force, and Coast Guard OCS Workout
The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The NEW Army PRT and Combat Readiness Test Workout
The PFT Bible - Military / Police Standard PFT


The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Why a 52 Week Workout Cycle?

  Seal Multi Men's Multi-Vitamin Multi-Mineral

Become a TRX Trainer   

 TRX Train Like the Pros


Some Titles Above available in Print Softcover Format


Only $1.99 for the
iTunes APP Store

Android APP Store