We spend a lot of time as physical therapists helping folks return to health after some kind of physical injury … but what about health before an injury occurs? Prehabilitation, or “prehab” is a way of building resilience in our joints before injuries occur, and we recommend that most people engage in some type of prehab training routine.
Prehab can benefit nearly everyone by improving strength, range of motion, and movement quality, while lowering the risk of injury and often leading to better outcomes if surgery or injury ever does occur.
In this article, we’ll break down what prehab training really is, why prehab is important, how a prehab workout is structured, and provide practical guidelines for how to select/execute exercises.
What prehab training is, and what it isn’t
Prehabilitation, often shortened to “prehab,” refers to an exercise program designed to prepare your body for physical stress before injury or pain occur. Think of it as the opposite of rehab (where we’re assuming an injury has already occurred).
Some prehab training may be generalized – for instance in the case of an athlete who wants to simply ensure they stay injury free, and some may be specific – say in the case of a pre-surgical patient attempting to build resilience around a joint before they have to rest and recover for weeks or months.
In any case, a prehab routine is generally targeted exercises, done either at home or in clinic, during which you’ll train your “weak links” in an effort to improve the general resilience of your body (or certain body parts).
What Prehab is NOT
Prehab routines often are short routines featuring targeted, functional exercises. In this way, prehab routines are generally not exercise routines the way we normally think of them, though they may go hand-in-hand with a general exercise routine.
A concrete example may be a firefighter training his push-ups to pass a PT test. In this case, our firefighter may engage in band pull-aparts or face pulls with a resistance band in order to counteract the effects of excessive pressing, retain healthy shoulders, and avoid future injury.
In our example, the banded resistance exercises would be considered the prehab.
Why prehab is important for most of us
Whether we have a particular reason for engaging in prehab (such as a pre-surgical patient, or our hypothetical firefighter mentioned above) or not, we generally recommend most people to engage in some type of prehab on a daily or every-other-day basis.
The reason for this is simple: most of us are creatures of habit. Maybe we have desk jobs that encourage us to sit for many hours per day, or maybe we perform a lot of overhead lifting in our job, or maybe we’re simply trying to avoid a common injury that results from a certain exercise passion we have.
Whatever the case, we believe that most people engage in enough repetitive tasks through our normal life that having some kind of prehab routine incorporated into our lives is probably a good idea, though the demands will vary from person to person.
How to develop a prehab routine, and how to select exercises
Developing an effective prehab routine isn’t about copying a generic list of prehab exercises from the internet. The most successful prehab training programs are individualized and built using feedback from a professional who understands your body, your daily demands, and your goals.
In our clinic, we start by looking at how someone actually functions. That includes assessing strength, range of motion, balance, and movement patterns during real-life tasks. These findings help identify areas that increase the risk of injury or limit performance. From there, we design an exercise program that targets those specific needs rather than guessing.
A well-designed prehab routine is also flexible. As your strength and control improve, exercises should evolve. Ongoing feedback allows the program to progress safely, ensuring the training remains challenging without increasing injury risk. This is especially important for individuals returning to strength training, managing previous injuries, or preparing prior to surgery.
While some prehab exercises can be performed independently, the foundation is strongest when it’s built with professional input. Personalized guidance helps ensure your routine supports long-term joint health, injury prevention, and confidence in movement.
Exercise selection and guidelines for execution
Prehab exercises should address the specific demands placed on your body. That means choosing movements that support joint health, improve control, and reinforce good mechanics rather than chasing maximal strength or fatigue.
In practice, this often includes:
- Exercises that target commonly underloaded muscles
- Movements that improve joint stability and control
- Patterns that complement your sport, job, or daily activities
A physical therapist can help identify which exercises are most appropriate based on movement assessments and past injury history. Over the years, our experience has shown that targeted exercise selection is far more effective than adding random corrective drills.
Loading and performing prehab exercises
Rather than overcomplicating things, most prehab routines follow a few simple principles that help guide how exercises are performed:
- Loading: Prehab exercises typically use lighter loads that allow you to maintain excellent form and control. The goal is to stimulate tissues without creating excessive fatigue or joint stress.
- Intensity: Intensity should feel moderate. Exercises should feel challenging but never maximal, and you should finish feeling better—not drained.
- Reps and Sets: We typically recommend higher reps per set (in the 15–25 rep range), with 1-3 sets per exercise. This supports muscular endurance, coordination, and tissue tolerance rather than peak strength.
- Frequency: Prehab movements are usually performed frequently—often daily or every other day—since they are low-load and designed to support recovery rather than interfere with it.
When these elements are balanced appropriately, prehab becomes easy to maintain and effective for long-term injury prevention.
Why are high reps good for prehab?
High repetitions with lighter resistance aren’t about building bulk—they’re about improving endurance, coordination, and tissue tolerance.
High-rep prehab exercises help train muscles to support joints repeatedly over time. This is critical for activities like walking, running, or working on your feet all day. In our clinical experience, muscles that fatigue quickly tend to leave joints vulnerable, increasing the risk of injury.
High reps are particularly effective because they:
- Improve blood flow to muscles and connective tissue
- Enhance motor control and movement consistency
- Reduce stress on joints compared to heavy lifting
- Support injury prevention during repetitive activities
This approach is commonly used in prehab training programs especially when addressing shoulders, hips, knees, and the spine. If you’re curious how this differs from traditional lifting, our article on the difference between strength and stability dives deeper into that distinction.
Should you do prehab before surgery?
Research and clinical experience consistently show better surgical outcomes for patients who engage in prehabilitation.
Prehab before surgery focuses on preparing your body prior to a planned surgical procedure, such as joint replacement or other orthopedic surgery.
When patients participate in a prehab routine prior to surgery, they often experience:
- Shorter hospital stay
- Improved post surgery mobility
- Better muscle strength post operatively
- Faster overall recovery time
We often tell our patients that surgery is a controlled trauma to the body. Going into that trauma stronger and more mobile can significantly influence how well you recover. Prehab exercises are typically tailored to the specific joint or area involved and adjusted based on pain levels and limitations.
If you’re considering surgery, you may find it helpful to read our article on physical therapy before surgery, which explains how targeted exercise programs can support better outcomes.
That said, prehab isn’t only for people facing surgery. Even those without an upcoming procedure can benefit from adopting prehab principles as part of a regular exercise program. Our experience has shown that patients who stay proactive often spend less time in rehab later.
How to start a prehab routine
Starting a prehab routine doesn’t require fancy equipment or hours in the gym. In fact, simplicity is usually better. Focus on consistency, controlled movement, and exercises that address your specific needs.
A basic prehab workout might include:
- Mobility work for stiff joints
- High-rep, low-load strength training
- Balance and control exercises
- Gradual progression over time
If you’re unsure where to start, consulting with a physical therapist can help ensure your prehab training is appropriate and effective. We frequently guide patients through personalized exercise programs designed to reduce injury risk and support long-term movement health.
For additional guidance, you may also find our article on home exercise programs in physical therapy useful as a reference for building sustainable routines.
