Preparing Americans to Serve in the Military, Special Ops, Law Enforcement, & Fire Fighting
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 StewSmith.com 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!
And many others at the StewSmith.com 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 StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at firstname.lastname@example.org.
BOOKS / eBOOKS / DVDs
BOOKS / eBOOKS / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
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
The Busy Executive Workout Routine
The Special Forces Physical Fitness Workouts
Navy SWCC Workout
Air Force PJ / CCT Workout
The OCS, ROTC, Service Academy, & Bootcamp Workouts
The USMC IST and PFT Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
The NEW Army PRT and Combat Readiness Test Workout
The PFT Bible - Military / Police Standard PFT
The Law Enforcement Physical Fitness Test WorkoutsThe Fire Fighter Workout
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