Prehab vs Rehab: How to Train Around Pain Without Making It Worse
Everyone that trains knows the frustration: you’re making progress, then a nagging pain sets in.
Do you push through?
Or stop entirely?
The smarter answer is usually neither—it’s prehab.
Rehab vs. Prehab
Rehab: Corrective training after an injury.
Prehab: Preventative training designed to reduce risk before injuries happen.
Why Prehab Matters
Most injuries don’t happen overnight—they’re the result of small imbalances, poor mobility, and fatigue stacked over time. Prehab addresses these issues before they become season-ending setbacks.
Core Principles of Prehab
Strengthen Stabilizers
Muscles like the rotator cuff, glutes, and core keep joints safe. Weak stabilizers = higher risk of injury.Correct Imbalances
Unilateral (single-limb) training reveals weak links and brings balance to your movement.Mobility + Activation
Tight hips, ankles, or shoulders force your body into bad positions. Prehab drills free up range of motion and “activate” the right muscles.
Example Prehab Routine (10 minutes before training)
Band pull-aparts (20 reps)
Glute bridges (15 reps)
World’s greatest stretch (5 per side)
Shoulder external rotations with a band (15 per side)
When to Transition to Rehab
If pain persists or worsens, prehab alone won’t cut it.
Medical care and a structured rehab plan, maybe requiered - Check with your professinal medical provider at the first sight of pain or discomfort.
Coach’s Note:
You can’t train at your best if you’re always training through pain. Prehab is an investment—it keeps you in the game longer and performing at a higher level.
