Over my years of running I have been to physical therapy more times than I’d like to admit for various injuries. One thing I noticed is that no matter what the injury was, many of the rehab plans were very similar. My big takeaway from all those injuries was to do everything possible to prevent injuries before they happen, aka “prehab”. How? Do some of those exercises when I’m not injured, or at the first sign that something feels “off”.
What is Prehab?
Prehab is just a way of describing the exercises that would usually be done as part of rehab from injury, but instead they are done when not injured. There are certain exercises for runners that not only help to recover from an injury, but can potentially also help to prevent an injury if we keep certain areas of the body strong and mobile. The hips, glutes, and core are all really important for runners so we want to make sure they are working well!
Prehab Ideas
1. Mobility
Mobility is basically being able to move a joint through a full range of motion. It’s different than just being “flexible” (able to touch your toes). Instead its having enough range of motion in your hips to allow your leg to extend fully behind you. Mobility can be improved through dynamic stretching. The Myrtl routine is a great way to work on mobility. I also wrote about some ways to improve mobility in this post: 8 Ways for Runners to Improve Mobility.
2. Self-myofascial release
Myofascial release can include massage and foam rolling. It stretches the fascia which is connective tissue throughout the body that can get tight due to the repetitive nature of running or due to previous injuries. Some spots to focus on include the hip flexors, glutes, calves, hamstrings, and upper back. I wrote all about the different ways to use self-myofascial release in this post: Beyond Foam Rolling: Using Self-Myofasical Release Strategically to Prevent Injury
3. Core Work for Prehab
When I say “core work” I am referring not only to to abs but also to the hips and glutes. They all work together so when possible it’s good to do exercises that focus on that whole area. Here are a few of my go-to exercises that I have learned in PT over the years:
Here is another example of a core routine to try.
4. Cross-Train for Prehab
Often times our bodies break down because of doing the same movement (running) over and over. Sometimes its good to work other muscles by cross-training. This can be biking, swimming, using the elliptical, etc. Some runners don’t need to cross-train year round, but if it’s your off-season consider backing off the miles a bit or adding in something different.
You may also like: What are the Best Cross Training Exercises for Runners?
5. Get Professional Help
Even if you’re not injured, you can go see a physical therapist or chiropractor to get assessed. A PT can help identify any weaknesses that can potentially lead to an injury and give you specific exercises to work on. A chiropractor can probably do the same thing (depending on who you see) and can also give you an adjustment. Ideally you would just be going to a few appointments to get checked out and it wouldn’t need to be an ongoing thing. Many runners find it’s helpful to see a chiropractor regularly for adjustments, like once a month. It depends on what works for you.
You may also like:
Runners and ITB Symptoms and Treatment
Confessions of a Weak Glute Runner
Using My Running to Learn From The Past
Like a Fish Out of Water
Do you make sure to include some prehab into your training?
What is your favorite way to stay healthy and prevent injury?
Do you see a PT or chiropractor even when you’re not injured?
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Yes to all. This is so SO important. All running all the time is a recipe for disaster. As a coach I am amazed by how imbalanced and weak in the core many runners are.
My high hamstring has been my nemesis. This year, by visiting my Chiro regularly BEFORE getting injured, I learned that my pelvis tilts, causing the hamstring issues. If I hadn’t gone to him proactively I’d never had known that.
That’s so great that you figured that out! I definitely know my core is still weak from my c-section. I need to really build it back up if I want to run higher mileage or longer races next year.
I need to be on task more with all of this. I did a decent job with warm-ups and cool-downs with my MCM training, but there were a lot of other prehab exercises I should have been doing as well. Thanks for the great post!
You’re great at cross-training and stretching though! It can be tough to make time for everything.
I was doing really well with getting in core exercises during marathon training but I have definitely been neglecting these exercises over the past few weeks. Thanks for the reminder to get back at it!
I was the same way when I was training for my 12 miler. The my race was over and I didn’t have that stuff planned into my week and I started slacking off!
I have realized so many times that I let my prehab slack and that can lead to injuries. Not sure what happened this time around though!
Sometimes things just happen, which can be so frustrating! But I bet the rehab you’ve done will benefit you as you are healing from your injury.
I know. I know. I am such a slacker.
I’ve been slacking lately too! I’m trying to start small with just a few things here and there. I try to remind myself that something is better than nothing!
You know I love me some cross training! It’s been a game changer for me. But I still need to do some of those prehab exercises. Great reminder!
I bet alot of your workouts at crossfit cover many of these things!
I am awful! I KNOW this is SO important. I’ve been in PT more times than I should as well, yet I never take the time to do it. I run and that’s it. Maybe I’ll make it my resolution for next year…lol
Thanks for linking up with us ! -M
I think that would be a great resolution! It really can be tough to get ourselves to do things other than run.
I love the idea of prehab. I prehab like a champ now, since I had a hamstring injury that plagued me for 2 years. I stretch, roll, get massages, and do core work, all at my ortho guy’s suggestion. Great post!
That’s awesome! I hope all your hard work keeps you injury free!
Prehab is the only reason I got through marathon training (mostly) uninjured. And when I had a PT assessment as part of the running group it was great to see how the hamstring wasn’t an injury but was rather same issue as the Achilles. Great in an odd sense – was a reminder to put in the time and effort on the PT again . Glad that mine gave me a series of workouts than I can mostly do anywhere. Hoping to continue the unbroken cycle
That’s so great that you found something that works for you and that you were able to get throughout your marathon without any injuries!
That’s a great idea about seeing a therapist even when you’re not injured. I’m not good at listening to my body, so this would be a good thing for me to do.
The expert sees weaknesses before I notice them and can give me specific exercises.
So true! It can be tough to commit the time and money to see someone regularly, but it may be worth it to prevent an injury.
All great ideas.
That reminds me to see my chiro for a tuneup
Yes! A tune up at the chiro always feels so good.
Sadly (and admittedly!), I have been lacking in the prehab. And I have the grumpy glutes to prove it, LOL. Thankfully, I think I’m on the rebound, but this was a good wake-up call. That said, I’m glad I do so much biking these days because that keeps my hips happy (most of the time) and seems to be a great tool for moderate mobility.
Its great to have a cross training option like that! Sometimes it take the risk of an injury to remind us about the importance of prehab.
As I have gotten older, prehab and all the mobility have become even more important
I totally agree!
This week, I realized that prehab was just so important. I did some yoga and I can’t believe how much better I felt and how improved my body felt. Ugh. I need more hours in a day to do all the things.
I know what you mean! It can be SO hard to fit it all in!
I’ve been meaning to go to a chiropractor for the longest time! I’ve never been but would love to just get checked out. Thanks for all of these tips Lisa – prevention is always better than “cure”.
It can be really helpful to see a chiropractor to help with injury prevention! Plus its nice to have someone to go to when little things start popping up so you can address it quickly.
This is a great reminder. I try to include some prehab exercises with every workout, especially core/hip movements.
That’s awesome! It’s so important!