By Randall Cooper, Sports & Exercise Physiotherapist
Injury prevention isn’t a sexy topic, but it’s one of the smartest investments any athlete can make. Whether you’re training for a marathon, playing weekend footy, or just trying to stay active without setbacks—prehab exercises deserve a spot in your weekly routine.
In Episode 2 of Exercise Matters, Mick Hughes led the charge on this one. We broke down the evidence behind injury prevention programs (IPPs), including the exercises that work, why timing and consistency matter, and how to actually get people to stick with them.
🎧 Listen to the full episode here
The Basics: What is Prehab?
Prehab is proactive training—structured exercises designed to reduce injury risk. They’re specific, targeted, and backed by solid research.
You’ve probably heard of some:
- Nordic Hamstring Exercises – reduce hamstring injuries by up to 50%
- Copenhagen Adduction Exercises – cut groin injuries by 40% or more
- Balance and proprioception drills – reduce ankle sprains by up to 80% in some sports
- Shoulder prehab programs – like FIFA 11+S, which lower upper-limb injuries significantly in overhead athletes
These aren’t random YouTube workouts. They’re consistent, evidence-based routines that work when done properly—and regularly.
What Makes Prehab Effective?
There are three main factors:
-
Consistency
The research is clear: injury prevention programs need to be done at least twice per week to be effective. That’s the baseline. -
All-season integration
Prehab isn’t just a pre-season thing. The best outcomes come when exercises are done year-round. One study showed a 50% reduction in ACL injuries when prehab was continued through the season—not just the first six weeks. -
Plyometrics
Adding explosive movements like jumps and hops boosts the effectiveness of ACL prevention programs—particularly in male athletes, but still valuable for all.
Timing: When Should You Do Prehab?
Ideally, integrate it into your warm-up. That way:
- It gets done.
- It primes the nervous system before training.
- It becomes part of the culture, not an optional extra.
Yes, some exercises (like Nordics) can still be effective post-session or on rest days—but the biggest challenge is compliance. People skip what’s not embedded.
Real-World Takeaways
- A “perfect” program done inconsistently won’t prevent much.
- A “good enough” program done regularly will.
- Supervision helps—especially for juniors or teams. Athletes stick with it when coaches back it.
- Prehab doesn’t need to take long. Ten minutes twice a week can change your injury risk profile dramatically.
If you’re a coach, trainer, or just someone trying to stay active without getting sidelined, this episode is well worth a listen. We talk practicalities, not theory—and we back it all with evidence.
🎧 Click here to listen to Episode 2 of Exercise Matters
If you’ve got a go-to prehab drill or a question about injury prevention, let us know—we’re always keen to keep the conversation moving.
