Best time to do prehab/rehab excersises

[Gary Wilson]

So ive got a long hike coming up in a few months last time i got a terrible IT band injury towards the end.
Also had it during a long bike ride once too.

This time im going to add lots of resistance band Lateral walks, leg raises, Clamshells etc.
Ive found a decent 10min routine online.

Im not sure the best time to do them, either on my 3 strength training days which would eat into the actual time i get for strength practice cutting it a bit shorter.

Or on rest/mobility days, but is frying my glutes going to hinder recovery?

Or am i over thinking again haha

Does it matter when its done??

 

[BJJ Shawn]

So ive got a long hike coming up in a few months last time i got a terrible IT band injury towards the end.
Also had it during a long bike ride once too.

This time im going to add lots of resistance band Lateral walks, leg raises, Clamshells etc.
Ive found a decent 10min routine online.

Im not sure the best time to do them, either on my 3 strength training days which would eat into the actual time i get for strength practice cutting it a bit shorter.

Or on rest/mobility days, but is frying my glutes going to hinder recovery?

Or am i over thinking again haha

Does it matter when its done??

Chad Wesley Smith from Juggernaut has a video about BJJ conditioning and he works these into a tempo interval practice. 45 Seconds of aerobic work at 70% effort (70-80% max heart rate), 15 seconds off, 45 seconds low level calisthenics/band work, 15 seconds off. Starts with 20-40 minutes total, work up to 60 minutes, 2-5 times per week.

Is it the best way to do them? I don't know. It does keep the aerobic work more interesting and gives a good time to knock out of the little stuff people like me otherwise just don't do.

 

[watchnerd]

When the flesh is warm and the mind is willing.

 

[Boris Bachmann]

I try to do rehab/prehab/accessory work at the tail end of workouts. The problem, of course, is that they often get axed because I'm tired and don't really want to do them.

Alternatively, I have "workouts i do when i don't want to work out" - generally these consist of one, two, or at most three exercises that I can bang out pretty quickly without a lot of time and emotional commitment. I usually finish these sessions in 15 minutes if I'm focused. Here are my regular "workouts I do when I don't want to work out" (which I end up doing probably once a week or so):

- 100 push-ups (sets of 20-40, abs/triceps/chest)
- YATs w. microband (4-6sets of 50-50-50, shoulder prehab)
- Twist Yo' Wrist (wrist/forearm - radial/ulnar extension)
- EDT session of push-ups, pull-ups, 45 degree hyperextensions (15 minutes rotating among these 3 exercises)

fwiw, I consider stretching and walking as prehab, but I don't generally log it in my training notes.

 

[Benjamin Renaud]

Or on rest/mobility days, but is frying my glutes going to hinder recovery?

If it's rehab/prehab, you shouldn't be frying your glutes. Light band work and the type of work you mention shouldn't be too hard to recover from. On rest days should be fine.

 

[Anna C]

With active physical therapy (PT)/rehab, I've found it best to do as a separate session (which obviously will be the case if you're GOING to PT), but it didn't seem to matter if that was on rest days or just a few hours away from strength or other training sessions. Word to the wise: Although most PT/rehab isn't all that systemically demanding, be sure to account for the training volume in the overall scheme of things, and perhaps back off on something else for a while, especially when you're just getting started with it. In contrast, when just maintaining or at the tail end of a phase of PT/rehab, I just work in some of the exercises in warm-up, cool-down, or both, within regular training sessions.

 

[Sam Goldner]

Best-that-doesn’t-happen is worse than good-that-does. Rehab/Prehab are often one of the first things to get cut out of a program because we don’t enjoy them so they kind of just wander off. Pick the time that will consistently happen and do them then. Don’t worry if there’s a “best” time to do them.