Functional Physio: Why Prehab?

Have you got an upcoming surgery or recent change in health that will require intensive treatment? Maybe you should strongly consider the concept of Prehab and how it could benefit your recovery.

What is prehab?

Prehab is rehabilitation performed before your surgery or to prevent injuries in high-risk activities. A regime of planned exercise ideally 6 weeks before the event has been academically proven to improve post-operative function, minimise time to return to normal activities and improve the recovery process. 

Your prehab professional can assess how much help you need currently and after surgery, set a plan for hospital discharge (a great way to manage any pre-op anxieties), improve strength and conditioning and help practise with any walking aids or movement restrictions.  

Conditions that benefit from prehab and following rehabilitation include joint replacements especially in the elderly, cardiac conditions, general surgical, cancer diagnosis and athletes or high level sports that carry a known risk of injuries during a game/ season.

My Mum’s knee prehab

After ongoing complaining about knee pain (and lack of family sympathy) I finally conceded that Mum should go for an MRI. 

As it turns out, she wasn’t making it up! Imaging revealed a meniscus tear with a cyst (associated with larger tears) but otherwise very healthy cartilage and ligaments (not bad for a sixty year old knee!). Small meniscus tears on the outer edges sometimes heal, but as they get larger and towards the centre the likelihood of this decreases due to poor blood supply. 

The next step is a referral to an orthopaedic surgeon, but first, let the prehab begin!

The main aim is to build quadriceps, hamstrings and glute strength, bulk and awareness. After surgery, pain and inflammation decreases your ability to contract surrounding muscles and leads to wasting and compromised control. In mum’s program we try and combine a mix of exercises that produce co-contraction or emphasise the three types of muscle contractions (isometric, eccentric and concentric). 

We have maintained overall strength and fitness with boxing and short runs on a straight track against a thick resistance band. Avoiding pivoting at the knee, bending the knee past 90 degrees especially with weights is essential to avoid aggravating the current injury. A tear with a cyst can compromise the cartilage of the knee joint with repetitive irritation so a professionally planned program is essential for prehab programs.  

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Email courtneybuckley.massage@outlook.com or phone/text 0448131617

Courtney Buckley Massage (Physiotherapist): Training for Balance

What is balance and why it’s important 

Balance is our ability to maintain a posture without coming a buster on the ground, while standing still or moving. This can be broken down into static (in a stationary position) or dynamic balance (whilst moving). This is probably the most under-rated skill ever and rarely a training focus! 

It is vital for the recreational to elite athlete and for activities of daily living from infancy through to our 90’s. As a physio who has worked in sporting and aged care industries I can guarantee this skill is the difference between independent living or nursing home, national team selection or states, minor ankle sprain or reconstructive surgery. 

Sport specific balance training for ball sport athletes.

Sport specific balance training for ball sport athletes.

Someone who has good balance can generate optimum speed, strength and precision because they are exerting their muscles from a stable platform as opposed to a wobbly one. Most importantly they can also do this quickly and unexpectedly. For example on the Sunny Coast we have many trail runs available, ranging from well maintained flat tracks to mountain goat territory. A balanced runner will without thinking be using tiny ankle muscles to adjust to every change in the roads surface as it gets rocky and more unpredictable. They may catch their foot but readjust with little change to their stride. A poorly balanced counterpart may trip and sprain their ankle for the 5th time in the last 12 months attributing this injury to bad luck….. and honestly no one is this unlucky, you should definitely add balance training to your regime and take note of how fewer times you’ll hit the dirt! 

Balance training ideas

Working on hamstring length and strength 

also applicable for touch football players for 

ball to ground manoeuvres

To improve your balance it is important to have a well rounded program including strength, proprioception, coordination and reaction time. For the purpose of this blog we will focus on generic balance exercises to help your own training!:
Working on hamstring length and strength also applicable for touch football players for ball to ground manoeuvres

• Hopping: all sorts of hopping such as single leg for distance, bounding from leg to leg, hop scotch or triple jump type patterns. In all cases try pausing every time you land to make sure you do not wobble before taking off again. 
• Skills on an unstable surface: a great opportunity to be sports specific. Use a half BOSU ball to stand on whilst you use battle ropes, throw and catch, punch, squat or stand on one leg.
• Skills standing on one leg: strengthen core leg muscle groups whilst practising good balance by placing a theraband just below your knees and extend or abduct the leg. Or place four markers at 12o’clock, 3, 6 and 9 clock positions and try stretching to tap each with one foot. 

Balance challenges don’t always have to occur in standing as pictured on the left. Try incorporating a cardio or external force with a battle rope or punching with a partner or on a bag.

Courtney owns and operate Courtney Buckley Massage within the Noosa Box Office Gym. She's a physiotherapist bringing together a 'full body hands on treatment' using different massage, manual therapy stretching and exercise techniques to benefit your recovery and performance. 
Website: www.courtneybuckleymassage.com.au 
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