Pre-hab is a protective approach to avoid pain and injury. It involves exercises that improve and maintain spinal mobility, enhance muscle strength & endurance, proprioception and joint control.
Pre-hab training allows dancers to take control of their physical well-being. It provides them with direction and a greater insight into their own physical capabilities. Dancers become aware of changes in their bodies (eg: joint stiffness, muscle pain), which can be addressed earlier with physiotherapy assessment and treatment so as to reduce the risk and/or severity of injury.
It also allows dancers to complete specific exercises based on their own needs as opposed to a generalised exercise regime. This is particularly beneficial for dancers with a history of repetitive injuries, as a tailored program can be focused to reduce the risk of re-injury.
Pre-hab programs are customised to each individual dancer. Each program involves a mobility and strength component as well as a cardiovascular training regime. Programs are developed with specific consideration of current dance loads, repertoire, travel requirements and injury history.
Yes. The dancers are extremely lucky to have time set aside each day to undertake their pre-hab training programs. Once a week physiotherapy supervision is also provided so feedback can be given to each dancer and exercises’ upgraded if required.
Absolutely! Prevention is the key. Anyone can undertake a pre-hab program no matter what sport they participate in. The key to a successful program is ensuring it is developed by a health professional in order for appropriate exercise prescription to be provided.
During performances in 2016, overuse injuries in the dancers became apparent. The main goal since initiating pre-hab programs is to reduce the number of these injuries. This will in turn reduce time away from dance and at worst missed performances.
The dancers also have an intense travel schedule this year. Reducing the risk of injury on tour is paramount. By providing programs that each dancer can access online whilst away will hopefully reduce the number of injuries.
Ashlea Mary is Owner and Director of ‘Peak Performance Physiotherapy’ in Gymea. Dancers and sporting individuals are all welcome. www.peakperformphysio.com.au