Stay Injury-Free This Spring with Prehab

I have been an avid runner and tennis player for a number of years, and inevitably I have suffered injuries that have left me sidelined and feeling glum. As I write this, I have pain in my left shoulder from playing tennis a week or so ago that I am rehabilitating to bring it back to full strength. As someone who has had numerous injuries throughout his life—from broken bones to tendinopathy—I know both the physical and mental strain an injury can have on all of us. While we can’t always prevent injuries, we can take steps to reduce our risk and avoid spending time sidelined, unable to play the sport we love. Or even struggling to do something as simple as reaching for a bag of sugar on the top shelf without pain.

With spring on the horizon, outdoor exercise and gardening become more appealing. Now is a great time to think about staying injury-free throughout the warmer, brighter months.

We all know that preventing injuries is far better than dealing with them after they happen. That’s where prehabilitation (or “prehab”) comes in! Prehab is all about taking proactive steps to keep your body strong, flexible, and resilient so you can stay active and avoid injuries.

The Three Pillars of Prehab: Strength, Stretching, and Massage
A well-rounded prehab routine consists of three key elements: strength training, stretching, and massage. Together, they improve performance, reduce injury risk, and help you feel your best. Let’s take a closer look at how each of these can keep you in top shape.

The Benefits of Strength Training
Strength training is the foundation of a strong, resilient body. It helps correct muscle imbalances and build stability, reducing the risk of strains and tears. Strength training also improves posture by strengthening core and postural muscles, reducing strain on your body and preventing overuse injuries.

Another major benefit is improved bone density, reducing the risk of stress fractures. Strength training also develops functional strength, preparing your body for the physical demands of daily life and sport.

The Benefits of Stretching
We all know we should stretch before and after exercise, yet it’s often the first thing we skip. Why do we at Massage Matters put such an emphasis on stretching, and how does it reduce our risk of injury?

I’m glad you asked… Stretching is essential for maintaining flexibility and range of motion—both critical for injury prevention. It increases flexibility by lengthening muscles and tendons, reducing the risk of pulls and strains. It also promotes blood flow to muscles, aiding recovery after workouts and reducing soreness.

Beyond that, stretching improves joint mobility, allowing for safer and more effective movement patterns. By preventing muscles from becoming overly tight, it reduces stiffness and helps avoid imbalances that can lead to compensatory movements. Most importantly, it prepares your muscles and joints for activity, lowering the risk of tears or sprains during exercise.

So, the next time you go for a walk, run, or a game of tennis, football, or netball—remember to stretch!

The Benefits of Massage
So, how does massage fit into these two essential pillars of prehab? Massage isn’t just a treat—it’s a powerful tool for keeping your body in top condition.

Massage can improve local blood flow, delivering oxygen and nutrients to your muscles, speeding up recovery, and allowing you to train harder. It also reduces muscle tension, preventing overuse injuries and improving flexibility. Additionally, massage enhances mobility by breaking down scar tissue and adhesions, helping your joints move more freely.

Another key benefit? Stress relief. Massage lowers cortisol levels and promotes relaxation, helping your body recover more effectively.

Perhaps most importantly, massage helps prevent injuries by identifying and addressing problem areas before they become serious issues. At Massage Matters, we prioritise assessing asymmetries and pinpointing areas that need strengthening—not just to help you recover from injuries but to prevent them in the first place. At the clinic, we assist with both recovery and injury prevention using techniques such as deep tissue massage, sports massage, MFR, trigger points, MET, and STR to help keep you fit and pain-free.

Why Combine All Three?
When you combine massage, strength training, and stretching, you create a well-rounded prehab plan that supports all aspects of physical health. This holistic approach tackles muscle tension, strength, and flexibility, ensuring your body stays balanced and resilient.

Not only does this approach boost performance by improving movement quality, power, and endurance, but it also speeds up recovery by reducing soreness and fatigue, helping you stay consistent with your training. Over time, it builds a strong, flexible, and balanced body, reducing the likelihood of chronic injuries or pain.

So, when you next pop into our clinic, why not ask us how you can integrate all three into your routine? We’re here to help you stay strong, mobile, and pain-free!