Why Prehab Matters Before Surgery

Most people are familiar with rehab—the process of rebuilding strength and mobility after surgery. But there's another step in the surgical journey that doesn't get nearly as much attention, even though it can make a world of difference in your recovery: prehab.

Short for “prehabilitation,” prehab is all about preparing your body before surgery. Think of it like training for a marathon—you wouldn’t run 26 miles without getting your body ready first, right? Surgery is no different. Going into it stronger, more mobile, and more confident sets you up for a smoother, faster recovery.

So, What Exactly Is Prehab?

Prehab is a personalized approach to movement and strength training that helps you improve your physical condition before undergoing surgery. Whether you’re heading in for a joint replacement, a rotator cuff repair, or even something more complex, prehab can help reduce the negative effects of surgery—like muscle atrophy, stiffness, and reduced endurance.

Here’s the kicker: almost everyone experiences a decline in physical function after surgery. Prehab works to minimize that dip so the climb back to full health isn’t so steep.

Who Is It For?

If you’re thinking prehab is just for elite athletes or gym junkies, think again. Prehab is incredibly useful for:

• People who have been sedentary or have limited mobility

• Individuals anxious about their upcoming surgery

• Patients facing longer recovery times, especially when weight-bearing or movement will be restricted post-op

• Those already experiencing pain or dysfunction—yes, even if your knee or shoulder is already bothering you, there’s almost always a way to strengthen around the issue

Physical therapists and performance specialists are trained to design smart, safe, and targeted plans that build strength, improve flexibility, and work within your comfort zone.

The Perks of Prehab (They’re Bigger Than You Think)

1. Faster Recovery:

You can’t speed up how long it takes for tissue to heal—but you can speed up your ability to return to normal function. Stronger muscles, better mobility, and improved circulation all help your body rebound faster.

2. Reduced Risk of Complications:

Knowing how to properly use crutches, walkers, or other assistive devices before surgery can cut your risk of post-op falls, fractures, and unnecessary pain.

3. Better Outcomes and Confidence:

When you walk into surgery already familiar with the exercises, precautions, and movements you’ll need after, it’s a game-changer. You’re not starting from zero—you’re ahead of the curve. This confidence alone has been shown to improve recovery outcomes and reduce anxiety.

4. Less Time in Rehab Facilities:

With stronger patients coming out of surgery thanks to prehab, there’s been a steady trend of fewer people needing inpatient rehab. In many cases, patients are now going home the same day.

5. Improved Quality of Life (Yes, Even Pre-Surgery):

Patients often report feeling better even before their surgery just by engaging in a focused movement routine. Better sleep, less pain, and a sense of control over the process are all common side effects of prehab.

What to Expect

Prehab isn’t a one-size-fits-all program. It’s tailored to your body, your surgery, and your needs. Here’s how it generally works:

1. Assessment: A physical therapist or performance specialist will evaluate your mobility, strength, balance, and any specific impairments that could affect recovery.

2. Planning: You’ll receive a customized exercise plan—often a mix of stretching, strengthening, core work, and neuromuscular training.

3. Execution: Most prehab programs run for 4-12 weeks leading up to your surgery. The more consistently you do the work, the better the results.

Let’s say you’re preparing for a knee replacement. Prehab might include strengthening the quads, hamstrings, glutes, and core, while also practicing stair climbing and getting comfortable with mobility aids. If it’s a rotator cuff repair, the plan could include range-of-motion exercises and strengthening of the scapular stabilizers.

The Bigger Picture

Prehab isn’t just about the surgery—it’s about long-term resilience. In many cases, we can blend prehab principles into regular training and fitness programs for people managing chronic conditions or injuries. Whether it’s an athlete recovering from repetitive strain, or someone preparing for a hip replacement, the foundation is the same: move smarter, move with purpose, and prepare for what’s ahead.

And the beauty of it? Prehab doesn’t just help you bounce back faster—it can also help you come back better.

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Want to learn how to incorporate prehab into your training or prepare for an upcoming surgery? Let’s talk. Your comeback starts before the surgery does.

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