Pre-Hab vs. Re-Hab

Pre-Hab vs. Re-Hab

This month we are covering a topic not often discussed in most big box gyms, but a crucial component of the programs designed for our clients at Pursuit Training; Pre-hab.

What is Pre-hab?

Pre-habilitation or Pre-hab is a proactive approach to avoiding pain and injury. Through building strength and stability around your most vulnerable areas, you will improve posture, balance, joint mobility and function to decrease potential injuries.

What is Re-Hab?

Re-habilitation or Re-hab is a reactive approach to assist the client in regaining full function following injury. Re-hab can involve restoring strength, flexibility, endurance and power. It is achieved through various exercises and drills. The goal of the rehabilitation program is to help the client return to pre-injury fitness levels.


Why include pre-hap in your workout schedule?

100% of injuries are preventable. 60 – 65% of those injuries can be traced back to overuse or muscular imbalance or a combination of the two. The 35 – 40% of injuries that remain are caused by accident or trauma. Pre-hab can help with any injury. Through incorporating pre-hab in your weekly workout schedule you will reduce overuse, repetitive strain and other daily life type injuries. Since pre-hab addresses the muscular imbalances that may cause injuries, it can help to prevent some lower-back injuries, shoulder problems, knee problems and hamstring pulls. A traumatic or accidental injury may not be avoidable but with the use of a pre-hab program the trauma may not be a severe and the recovery is likely to be improved due to the conditioning that you have done.

Pre-Hab Exercises

Pre-hab takes many forms, here are a few different ways that Pursuit Training Coaches add Pre-hab to your routine.

Planks – Plank on hands or elbows and side planks.

Band Work – Squats or walking with band tied above or below knees.

Cross body Exercises – Bird dog, Superman and Mountain Climbers are all great examples.

Single Leg Exercise – Pistol Squats, Single Legged Straight Leg Deadlifts, One Legged Box Squats.

Balance Work – Yoga Poses like Tree, Bridge and Chair.

Pre-hab – Making it work for you

Pre-hab exercises can be completed separately or integrated into your workout routine. Make sure to inform your Pursuit Training Coach if you have any pre-existing injuries or historical injuries (they sometimes return when you least expect them). During your Assessment, your Coach will watch closely to identify any weaknesses or imbalances and will tailor your workout to help address and improve those concerns. Talk to your Coach from month to month regarding any pain or tension during or after your workout. Keep the lines of communication open to get the most out of your Training.

Your Pursuit Training Team

Sign up to receive our monthly newsletter:

[contact-form-7 id=”726″ title=”Mailing list”]

Don’t Stop Here

More To Explore

Surviving the Holidays

Strategies to Surviving the Holidays At this time of the year, the number one question we get asked as fitness professionals is “How do I

Small Changes to a Healthier You

Small Changes That Can Get You on the Path to a Healthier You   How do you get started on a path toward a healthier,

Privacy Policy

This Privacy Policy is applicable to Pursuit Training (“Company”) and sets out our policy on the gathering and use of information on this website (“Site”). The Company is committed to providing a safe website for visitors of all ages and has implemented this Privacy Policy to demonstrate our firm commitment to your privacy. The Company complies with Canadian Federal and Provincial privacy laws and regulations including the Personal Information and Electronic Documents Act.

There may be links from our Site to other web sites; note that this Privacy Policy applies only to our Site and not to web sites of other companies or organizations to which our Site may be linked. You must check on any linked sites for the privacy policy that applies to that site and/or make any necessary inquiries in respect of that privacy policy with the operator of the linked site. These links to third party websites are provided as a convenience and are for informational purposes only. The Company does not endorse, and is not responsible for, these linked websites.

Although you are not required to register to access our Site, you may be asked to provide us with personal information when you visit certain sections of our Site. Your use of our Site signifies your acknowledgement and consent to our Privacy Policy. If you do not agree to this Privacy Policy, please do not continue to use our Site. Your continued use of the Site signifies your acceptance of these terms and any changes in effect at the time of use.


Personal Information is information about you that identifies you as an individual, for example, your name, address, e-mail address, or telephone number.

We collect information that you voluntarily provide to us through responses to surveys, search functions, questionnaires, feedback, Client forms and the like. On our site, we offer health assessment tools that ask you to provide self-assessment information. We may also ask you to provide additional information such as your e-mail address if you want to obtain additional services, information, participate in a contest or to resolve complaints or concerns.


Before forwarding us any personal information, please be advised that any information gathered on our Site may be used in the aggregate for research and development relating to our Site and/or for future site development and, if you ask us to, to send you promotional materials. In particular, we may use information gathered about you for the following purposes: to monitor interest in our range of products and to assist us to tailor the content of our Site to your needs by collecting information about your preferences through tracking of patterns page views on our Site; to create a profile relating to you in order to show you the content that might be of interest to you and to display the content according to your preferences; and, in circumstances where you have indicated that you wish to receive additional information, to send you information about us and promotional material about our products together with details of any offers we may have available from time to time.


With the permission of an online visitor, information submitted at the time of registration or submission may be used for marketing and promotional purposes by the Company provided notice of this fact is made available online. If a visitor objects to such use for any reason, he/she may prevent that use, either by e-mail request or by modifying the registration information provided. The Company uses reasonable efforts to maintain visitors’ information in a secure environment. If you have submitted personal information and want to change it or opt-out, please contact us as described below.


The Company will not disclose personal information that you provide on its Site to any third parties other than to a Company agent except: i) in accordance with the terms of this Privacy Policy, or ii) to comply with legal requirements such as a law, regulation, warrant, subpoena or court order, and/or iii) if you are reporting an adverse event/side effect, in which case the Company may be required to disclose such information to bodies such as, but not limited to, Canadian and/or international regulatory authorities. Please note that any of these disclosures may involve the storage or processing of personal information outside of Canada and may therefore be subject to different privacy laws than those applicable in Canada, including laws that require the disclosure of personal information to governmental authorities under circumstances that are different than those that apply in Canada.


The Company, in common with many web site operators, may use standard technology called “cookies” on its Site. Cookies are small data files that are downloaded onto your computer when you visit a particular web site. You can disable cookies by turning them off in your browser; however, some areas of the Sites may not function properly if you do so.


The Company considers the protection of children’s privacy, especially online, to be of the utmost importance. We do not knowingly collect or solicit personal information from children nor do we allow them to become registered users of, or to request information through, our Site or help-seeking information lines.


Our Commitment to Security

We have put in place physical, electronic, and managerial procedures to safeguard and help prevent unauthorized access, maintain data security, and correctly use the information we collect online. The Company applies security safeguards appropriate to the sensitivity of the information, such as retaining information in secure facilities and making personal information accessible only to authorized employees on a need-to-know basis.

Storage of Information:

Personal information you share with us is stored on our database servers at Company data centers (in whatever country they may be located), or hosted by third parties who have entered into agreements with us that require them to observe our Privacy Policy.


If we alter our Privacy Policy, any changes will be posted on this page of our Site so that you are always informed of the information we collect about you, how we use it and the circumstances under which we may disclose it.


By using this Site, you signify your acceptance of our Privacy Policy, and you adhere to the terms and conditions posted on the Site. By submitting your information, you agree that it will be governed by our Privacy Policy.