Steps of treatment
Indications
Benefits
What to expect
Potential side effect
Cost
Steps of treatment
Indications
Benefits
What to expect
Potential side effect
Cost
EXPLORE
Prehab & Injury Prevention
Move Better. Feel Stronger. Stay Active.
At Strong Therapy, prehabilitation — or prehab — is about addressing muscular tension, mobility restrictions, movement patterns and strength imbalances before they become bigger problems.
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Whether you're spending long hours at a desk, training regularly at the gym, playing sport or simply dealing with recurring aches and tightness, a targeted prehab program can help you maintain mobility, improve movement quality and build greater resilience.
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Our approach combines myotherapy, soft tissue therapy, mobility work and targeted exercise to help you understand why certain areas of your body may be repeatedly becoming tight, painful or overloaded.
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Prehab isn't about waiting until you're injured. It's about giving your body the support it needs to keep doing the things you enjoy.
Common Soft Tissue Problems & Prehab Exercises
Many recurring aches and overuse problems are associated with repetitive movements, sustained postures, changes in training load, reduced mobility or insufficient strength and conditioning.
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Below are some of the common issues that Strong Therapy can help you manage with targeted soft tissue treatment and complementary prehab exercises.
Repetitive Strain & Overuse Injuries
Repetitive movements at work, in the gym or during sport can gradually overload muscles, tendons and other soft tissues.
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Common examples include:
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Repetitive strain injuries
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Forearm and wrist tension
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Shoulder and upper-back tightness
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Muscle overuse
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Tendon irritation
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Recurring muscular knots and trigger points
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Tightness associated with prolonged computer or desk work
The aim of prehab is to improve movement variability, restore mobility and progressively strengthen areas exposed to repetitive loading. One of the easiest ways to mitigate risk and a general rule of thumb in prehab is to warm up properly and thoroughly.
Prehab focus
Mobility + tissue capacity + movement variation
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Exercise Video
Warm up for injury prevention
Shoulder Impingement & Shoulder Overuse
Shoulder discomfort can develop when the muscles and structures responsible for controlling the shoulder aren't working efficiently together.
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Repetitive overhead activity, gym training, sport, poor movement mechanics and insufficient shoulder strength can all contribute to shoulder problems.
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Prehab can focus on improving shoulder mobility, rotator cuff strength, scapular control and thoracic mobility.
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Exercise-based rehabilitation is commonly used to address shoulder stiffness and weakness and to retrain movements that aggravate symptoms.
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Common symptoms
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Shoulder pain with overhead movement
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Pain during pressing exercises
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Reduced shoulder mobility
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Tightness around the neck and upper back
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Pain after repetitive activity
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Shoulder fatigue or weakness
Prehab focus
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Rotator cuff + scapular control + thoracic mobility
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Exercise Video
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Lower Back Pain From Sitting & Anterior Pelvic Tilt
Long periods of sitting can place the body in a sustained position and may contribute to stiffness and discomfort through the hips, pelvis and lower back.
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Some people also develop movement patterns associated with an anterior pelvic tilt, where the pelvis rests in a more forward-tilted position.
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Rather than trying to force the pelvis into a particular position, prehab focuses on improving hip mobility, trunk control, glute strength and movement awareness.
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Regularly changing position and maintaining movement throughout the day can also be important for people who spend long periods sitting.
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Common symptoms
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Lower back stiffness after sitting
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Tight hip flexors
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Glute weakness or poor activation
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Stiffness when standing after prolonged sitting
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Aching through the lower back
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Reduced hip mobility
Prehab focus
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Hip mobility + glute strength + core control + movement variability
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Exercise Video
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Neck Pain & Headaches From Upper Crossed Syndrome
Modern lifestyles can mean spending hours sitting at a computer, looking down at a phone or working with the head and shoulders in a sustained position.
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This can contribute to tension through the neck, upper back, chest and shoulders.
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The term Upper Crossed Syndrome is commonly used to describe a postural pattern involving the head, neck, shoulders and upper torso. Rather than treating posture as a single cause of pain, Strong Therapy looks at the individual movement and soft tissue factors contributing to your symptoms.
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Neck pain can be associated with sustained postures, muscle strain and reduced movement, while muscle tension around the neck and upper back can contribute to some types of tension headache.
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Common symptoms
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Neck stiffness
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Tight upper trapezius muscles
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Tight chest and shoulders
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Headaches associated with muscular tension
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Forward-head posture
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Rounded shoulders
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Upper-back stiffness
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Neck and shoulder fatigue
Prehab focus
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Deep neck flexor control + thoracic mobility + scapular strength + chest mobility
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Exercise Video
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Upper Cross Syndrome, finding balance and strength
Knee Pain & Lower-Limb Prehab
Knee pain can have many different causes. It may be influenced by the muscles and joints above and below the knee, changes in training load, movement mechanics or previous injury.
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Prehab focuses on developing the strength and control required for everyday activities, running, gym training and sport.
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Common knee complaints
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Anterior knee pain
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Pain around the kneecap
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Knee stiffness
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Pain during squats
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Discomfort when using stairs
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Knee pain associated with running
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Lower-limb weakness or poor control
Prehab focus
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Quadriceps + glutes + calves + hip mobility + lower-limb control
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Exercise Video
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8 simpole exercises for knee pain relief
Tennis Elbow & Golfer's Elbow
Despite their names, tennis elbow and golfer's elbow aren't limited to people who play tennis or golf.
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Both can develop from repetitive loading of the forearm and elbow, including gym training, manual work, racquet sports and other repetitive activities.
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Tennis elbow generally involves pain around the outside of the elbow, while golfer's elbow typically involves the inside of the elbow.
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Common symptoms
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Elbow pain during gripping
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Forearm tightness
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Reduced grip strength
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Pain when lifting
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Pain during wrist movements
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Recurring discomfort after sport or repetitive work
Prehab focus
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Forearm mobility + progressive strengthening + grip capacity + shoulder control
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Exercise Video
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Easy exercises for golfers elbow pain relief
Your Body Works as a System
A painful area isn't always the only area that needs attention.
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For example, shoulder symptoms may involve the neck and upper back. Elbow problems may be influenced by shoulder and forearm strength. Knee symptoms can involve the hip, ankle and lower-limb mechanics.
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That's why Strong Therapy takes a whole-body approach to soft tissue function and movement.
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Your treatment may combine:
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Soft Tissue Therapy
Release areas of muscular tension and address myofascial restrictions.
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Mobility Work
Improve movement through restricted areas and restore more comfortable ranges of motion.
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Trigger Point Therapy
Address areas of localised muscular tension that may contribute to pain and movement restriction.
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Myofascial Dry Needling
A targeted treatment option that may be incorporated where appropriate.
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Cupping Therapy
May be used as part of a broader soft tissue treatment approach.
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Prehab Exercises
Simple, targeted exercises designed to improve strength, mobility, control and movement capacity.
Don't Wait Until You're Injured
Prehab is particularly useful if you:
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Train regularly
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Sit at a desk for long periods
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Play sport
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Perform repetitive work
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Experience recurring muscular tightness
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Have had previous soft tissue injuries
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Notice the same area repeatedly becoming painful
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Want to improve movement quality
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Want to stay active as you get older
The goal isn't simply to treat today's discomfort.
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It's to help you understand your body, improve how it moves and develop the capacity to keep doing what you love.
Book a Strong Therapy Prehab Assessment
If you're experiencing recurring pain, stiffness or muscular tension, Strong Therapy can assess the contributing soft tissue and movement factors and develop a treatment and prehab approach suited to your needs.
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Located in Forest Lodge, Sydney's Inner West.
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