| Factor | Prevention Training (Prehab) | Reactive Treatment (Rehab) |
|---|---|---|
| Timing | Before injury | After injury |
| Time investment | 2-3 sessions/week (20min) | 4-6 sessions/week (30-60min) |
| Focus | Strength, mobility, balance | Pain reduction, restoring function |
| Outcome | Reduced injury incidence | Return to sport |
| Often neglected | Yes — until too late | Never — injury forces it |
| Cost | Minimal (self-managed) | Physio fees + time off sport |
Choose Prevention Training (Prehab) when…
You want to reduce injury risk before it happens, are in pre-season preparation, have a history of recurring injuries in a specific area, or are returning from injury and want to prevent reinjury.
Choose Reactive Treatment (Rehab) when…
You have an existing injury requiring treatment, are working with a physio on returning to sport, need to regain strength and movement after an acute or chronic injury.
Gear for both
Nordic Hamstring Curl Equipment
Anchor system for Nordic curls — proven to reduce hamstring injuries 51%.
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Evidence-based prehab programmes for contact sport athletes.
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FAQ
What are the most effective prehab exercises?
Nordic hamstring curls (reduces hamstring injury 51%), Copenhagen adductor exercises, single-leg squat progressions, rotator cuff strengthening and hip abductor work are among the most evidence-backed injury prevention exercises for sport.
How long should prehab take?
A meaningful prehab routine targeting one or two areas takes 15-20 minutes, 2-3 times per week. The most effective programmes are simple, specific to the athlete's sport and the most common injury sites, and consistent over months.
What is the most common cause of sports injuries?
Insufficient recovery between training sessions (overuse) and inadequate preparation relative to the demands of activity are the two most common causes of sports injuries. Acute injuries (contact, falls) account for a smaller proportion than overuse injuries in most sports. Poor technique under fatigue, rapid increases in training load (more than 10% per week is the commonly cited risk threshold), and inadequate sleep and nutrition all increase injury risk independently.