top of page

Discover essential prehab exercises that can help young athletes prevent injuries and enhance performance. 



Introduction 

In a growing world of sports, injury prevention is just as important as performance. As young athletes push themselves to excel, their growing bodies are particularly susceptible to injury. This is where rehabilitation comes into play. 

Prehab is intended to strengthen and improve overall fitness and mobility. Embracing prehabilitation into your routine can benefit your long-term health and athletic success. 



Understanding Prehab 

What exactly is prehab? Prehabilitation refers to targeted exercises aimed at preventing injuries before they occur, unlike rehabilitation, which focuses on recovery after an injury. It works by strengthening the body’s weak points, improving mobility, and enhancing balance and coordination. 

For young athletes, prehab is particularly vital. Their muscles, bones, and joints are still developing, making them more vulnerable to strain and overuse injuries. A well-rounded prehab routine not only reduces these risks but also improves overall athletic performance. 



Benefits of Prehab Exercises 

As we know, prehab improves core strength, joint stability, and muscle balance. Exercises that promote flexibility, strength, and endurance help athletes move more efficiently and respond better to physical demands during games and training. 

When athletes engage in regular prehab, their bodies are better prepared to handle stress. This preparation not only helps prevent injuries but also accelerates recovery from strenuous activity. Stronger muscles and improved circulation promote faster healing and less downtime. 



Key Prehab Exercises For Young Athletes 

Each sport places unique demands on the body, so prehab routines should be tailored to the individual athlete’s needs and the movements required by their sport. Here are five essential categories of prehab exercises: 


1. Dynamic Warm-Ups

A proper warm-up is crucial before any physical activity. Dynamic movements raise body temperature and increase blood flow to muscles. These exercises prepare the body for more intense movements and reduce the likelihood of strains or sprains. 

Examples: 

● Leg swings ● Skipping drills 

● Arm circles ● High knees


2. Strengthening Exercises 

Strength builds resilience. Targeting key muscle groups, especially around vulnerable joints, provides the stability necessary to prevent injury. Building strength in the legs, hips, and core supports better movement patterns and reduces overcompensation. 

Examples: 

● Bodyweight squats and lunges ● Resistance band exercises 

● Step-ups ● Glute bridges 


3. Flexibility and Mobility Drills 

Flexible muscles and mobile joints allow for a full range of motion and proper technique. These routines help prevent muscle tightness that could lead to injury. 

Examples: 

  • Yoga poses (e.g., downward dog, child’s pose) 

  • Foam rolling 

  • Dynamic stretches 

  • Hip openers and shoulder mobility drills 


4. Core Stability Workouts 

A strong core supports balance, posture, and efficient movement across all sports. Core strength also helps athletes absorb impacts and move powerfully. 

Examples: 

● Planks (front and side) ● Medicine ball twists

● Bridges ● Bird-dogs 


5. Balance and Proprioception Training 

Balance is critical for coordination and injury prevention, especially in sports with quick changes in direction. 

Examples: 

● Single leg stands ● Balance boards or Bosu balls 



Recognize the Signs of Overtraining 

Even with a solid prehab routine, it’s crucial to listen to the body. Overtraining can lead to burnout and injury. If the following symptoms appear, reduce training intensity, add more recovery time, and reassess the prehab plan with a coach or trainer. 

● Persistent fatigue ● Trouble sleeping ● Chronic soreness

● Decreased performance ● Mood changes or irritability 



Conclusion 

Injury prevention starts long before an athlete steps onto the field. Prehab exercises are a powerful tool to keep young athletes strong, resilient, and ready to perform. By embracing prehab early, athletes not only reduce their risk of injury but also build a strong foundation for peak performance. 

Taking the next step: Come into Wellness Tribe Physical Therapy and talk to one of our team members about creating a personalized prehab program. Your future self and your game will thank you.




 
 
 

Are you ready to challenge yourself, push your limits, and discover the warrior within? The Spartan Wellness Tribe, born from our clinic’s passion for health and fitness, is here to inspire and support you on this epic journey. We’re not just about racing—we’re about embracing the spirit of community, resilience, and personal growth.



The Call to Action: Spartan Races 2025


Mark your calendars! The 2025 SoCal Spartan Trifecta Weekend is happening on January 25-26, 2025, at the stunning Lake Perris State Recreation Area in Perris, CA. With a flat and fast course, this event is perfect for first-timers and seasoned racers alike.



Whether you're tackling a 5K, a 10K, or the grueling Beast, this season kickoff is the ultimate opportunity to embrace the challenge and celebrate your strength.


Why We Do This

This month, our team conquered the Castaic Lake 5K race, and we’re still riding high on the energy and camaraderie of that experience. Check out this video of us in action—it’s proof that with determination, anything is possible!






Life begins at the edge of your comfort zone. That’s why we race—not to prove we’re perfect but to uncover the strength we didn’t know we had. Each obstacle is a lesson, each finish line a reminder of what we’re capable of achieving.


Participating in Spartan races is about so much more than crossing a finish line. It’s about learning to listen to our bodies, recognizing areas where we can grow, and embracing the journey of self-improvement. Whether it’s discovering untapped resilience, building physical strength, or deepening our mental grit, every step forward is a victory.


The Spartan Wellness Tribe was born to help each other along this journey. Together, we inspire, support, and celebrate one another—not just in races but in life.


Join Us!


The Spartan Wellness Tribe welcomes everyone—whether you’re a seasoned athlete or someone taking their first steps into the world of fitness. Let’s train together, share our journeys, and celebrate our victories, big or small.


Let 2025 be the year you conquer your fears and challenges. Together, we’ll prove that Spartan isn’t just a race—it’s a way of life.



Click this link to sign up for a Spartan account to join our Team. You do not have to do a race to join the team.


 
 
 

In today's healthcare landscape, dominated by insurance policies, the idea of paying for wellness services out-of-pocket can seem overwhelming. Many individuals wonder: isn’t insurance supposed to cover my healthcare needs? While insurance plays a critical role, it often falls short of supporting crucial areas of health maintenance and enhancement.


The truth is insurance-driven care primarily addresses symptoms rather than tackling root causes. This reactive approach can lead to more significant health issues over time. On the other hand, investing in wellness is more than a luxury—it's a smart decision for your long-term health and quality of life. Let’s explore why putting money into wellness can be one of the best investments you make for your health.




The Problem with Insurance-Driven Care


High Deductibles: A Barrier to Care


Many insurance plans come with high deductibles, posing significant challenges for patients seeking necessary care. According to the Centers for Disease Control and Prevention (CDC), around 30% of insured adults skip medical care due to high out-of-pocket costs. This delay in seeking care can increase the risk of complications, leading to more expensive treatments later on.


For example, a person with a minor injury might avoid a $200 urgent care visit due to high deductibles, only to see their injury worsen and require a more expensive emergency room visit costing upwards of $2,000. Such scenarios highlight how high deductibles can discourage proactive health management and ultimately harm well-being.


Limited Coverage: Treating One Body Area at a Time


Insurance often restricts treatment to specific body parts or conditions. For instance, you might receive treatment for chronic back pain, but insurance may not cover the necessary rehabilitation for muscular imbalances contributing to that pain. This fragmented approach can hinder complete recovery.


It's important to view the body as an interconnected system rather than as a series of separate parts, allowing a more complete approach towards health.



Reactive, Not Proactive


Insurance plans tend to provide coverage only after health issues arise. Preventive care, vital for maintaining overall health, is often underrepresented or not covered.


A British Journal of Sports Medicine study demonstrated that exercise-based interventions are highly effective at preventing sports injuries:


  • Strength Training: Reduced injuries by over two-thirds.

  • Proprioception Training: Reduced injury risk significantly.

  • Combined Programs: Holistic approaches combining strength and proprioception reduced injuries by 35%.

  • Overuse Injuries: Nearly halved through targeted exercise programs.

  • Stretching: Found no significant impact on injury prevention.


This research highlights that proactive, structured exercise programs significantly reduce both acute and overuse injuries. These findings reinforce the value of preventative care, emphasizing the importance of strength and proprioception training as key components of wellness-focused health strategies.


The Advantages of Investing in Wellness


Empowerment Through Self-Care


Investing in wellness allows individuals to reclaim control over their health. Instead of waiting for healthcare crises and relying on insurance, you can actively engage in your well-being. Maintaining regular exercise, practicing mindfulness, and educating yourself on nutrition can promote recovery and enhance overall health.


Research shows that individuals who prioritize self-care have lower levels of stress and better mental health. By choosing wellness, you are fostering self-care—a key component of sustainable health.


Comprehensive, Personalized Care


Wellness plans are tailored to your unique needs. Providers aren’t limited by insurance rules, meaning they can:


  • Treat multiple areas of concern simultaneously.

  • Address the root cause of pain, not just the symptoms.

  • Help you achieve goals like improved mobility, strength, and performance.


A serene yoga session in an open area, promoting mindfulness and holistic health practices.
It's a Team Effort

Access to Advanced Therapies


Paying for wellness means access to therapies often excluded by insurance, including:


  • Compression Therapy: Reduces swelling and accelerates recovery.

  • Red Light Therapy: Enhances cellular healing and reduces inflammation.

  • Vibroacoustic Therapy: Promotes relaxation and stress relief.




Embracing a New Health Perspective


Investing in wellness transcends mere financial expenditure; it represents a commitment to a healthier, more fulfilling life. By stepping beyond the limitations of insurance-driven care and embracing holistic, proactive wellness solutions, you are actively shaping a brighter health future.


Transitioning from a reactionary approach to health can lead to significant benefits, including prolonged life, improved mobility, and enhanced emotional resilience. By prioritizing wellness, you empower yourself to enjoy a richer life experience.


The real question shifts from “Why should I pay for wellness?” to “Why wouldn’t I?”


A group of people participating in a wellness retreat, embodying the principles of holistic health and community.
Start Investing in your Wellness

 
 
 

© Copyright by 2021 WELLNESS TRIBE PHYSICAL THERAPY

bottom of page