Are You 1 Repetition Away From Injury?
We often wait until something breaks before we fix it..
In the world of movement, performance, and training, that “break” can mean weeks (or months) of downtime.
But what if your body is already warning you?
What if the next rep, leap, or show is the one that pushes it too far?
That’s where Prehab comes in!
Here are the Top 5 Signs You Might Need Prehab (Not Rehab):
1. Persistent “Niggly” Pain
Do you have a shoulder that’s always tight? A knee that "just feels off"? These lingering symptoms are early warning signs that your body is compensating. When left unaddressed, they often become bigger problems.
2. Recurrent Muscle Tightness or Cramping
If you’re constantly stretching the same muscles or dealing with cramps mid-performance, your body is likely struggling with load or motor control. Prehab helps you move better, not just more.
3. Imbalances You Can Feel (or See)
Noticing one leg working harder in squats? One hip higher than the other? These asymmetries matter because they can lead to strain, fatigue, and eventual injury.
4. Fatigue Out of Proportion
If you're tiring faster than usual or need more recovery time, it might not just be your fitness. It could be your mechanics or neuromuscular control creating inefficiencies that need correction.
5. A History of Injury Without Full Recovery
Old injuries don’t just disappear. If you haven’t properly retrained the area (and everything around it), chances are it's still limiting you.
Good Pain vs. Bad Pain: How to Know the Difference
Not all pain is a red flag…but how do you tell the difference?
If you’ve ever pushed through a tough workout or tried a new rehab exercise, you’ve probably felt that ache in your muscles the next day.
And it’s tempting to worry: “Am I making it worse?”
But here’s the truth: not all pain is harmful, some of it is your body’s way of adapting, growing, and getting stronger.
The key is learning to differentiate between "good pain" (soreness) and "bad pain" (injury or overload).
Why Your Pain Is Often a Good Sign (At First!)
Pain = Information, Not Damage
When pain first shows up, it’s usually not a sign that your body is broken, it’s a smart, protective signal from your nervous system. It’s your body saying:
“Hey, something’s off here. Pay attention.”
Pain is one of the body’s earliest tools to:
Encourage rest or correction
Highlight imbalance
Stop harmful movement patterns
Prevent long-term injury
Think of it like a smoke alarm — the alarm itself isn’t the problem, but it helps alert you before the fire gets worse.
So, what is “Good Pain”?
Good pain is typically muscle soreness that:
Appears 12–48 hours after a new or intense activity (also known as DOMS or Delayed Onset Muscle Soreness)
Feels dull, achy, or stiff, not sharp
Improves with gentle movement or light stretching
Is symmetrical (usually felt on both sides if both were trained)
Resolves in a few days without significant intervention
This kind of pain is your body saying, “I’m adapting.” It’s normal in prehab when you're engaging previously underused muscles or correcting imbalances. It's also an important part of training—when managed well.
Acute Pain = A Chance to Intervene Early
When pain first appears, whether it’s tightness, a dull ache, or discomfort during activity, that’s your window of opportunity.
When Does It Turn Into “Bad Pain”?!
Ignored Pain = Chronic Dysfunction
The real issue begins when we ignore pain, push through it, or wait for it to get “bad enough”.
Without intervention, the brain can increase pain sensitivity, and what started as a helpful signal becomes a persistent cycle. That’s when we start seeing:
Chronic inflammation
Tissue degeneration
Protective muscle tension
Compensatory injuries elsewhere
So what is “Bad Pain”?
Bad pain, on the other hand, may signal injury or overuse. You should pay attention if your pain:
Is sharp, stabbing, or burning
Appears suddenly during an activity, especially after a pop, twist, or unexpected movement
Lingers or worsens over time, especially at rest
Is one-sided or focused on a joint (e.g., knee, shoulder, spine)
Is accompanied by swelling, bruising, clicking, or instability
Bad pain often restricts movement and performance. In some cases, ignoring it can turn a small issue into a long-term problem.
Body Awareness is Key!
Understanding your own pain is part of the journey. During Prehab or treatment sessions, we actively teach you to:
Identify muscle fatigue vs. joint strain
Know when to push and when to rest
Use soreness as a tool, not a warning sign
Tune into how you’re moving, not just that you’re moving
Why Prehab Matters?
The goal isn’t just to feel better—it’s to function better.
Prehab helps dancers, athletes, performers (and even desk-bound professionals) build movement capacity, restore joint health, and optimise muscle control before pain becomes a problem.
