Prehab, Not Just Rehab: How Preparing Your Body Now, Sets You Up for Future Adventures.

Whether you’re gearing up for a HYROX event, a triathlon, or, in my profession, an alpine trek, one thing remains essential: prehab. If you've ever felt your lower back tighten during the HYROX farmer’s carry, your Achilles flare up mid-run in a triathlon, or your knees ache after a long alpine descent, you’ll know that physical challenges can expose every little weakness. And while rehab is vital for recovery, there’s something even better: never needing it in the first place.

That’s where prehab comes in — a proactive approach to strengthening your body, improving mobility, and correcting imbalances before injury ever strikes. It’s not just about doing more squats or lifting heavier weights. It’s about improving movement quality and joint stability through controlled, intentional exercises.

For HYROX athletes, prehab might include glute activation work (such as banded lateral walks), core bracing drills, and single-leg stability exercises to prepare the body for the intense, repetitive demands of sled pushes, lunges, and wall balls — all of which require strong movement foundations. For triathletes, it could involve calf and Achilles strengthening, hip mobility work, and form-focused running drills to minimise the risk of overuse injuries during high-mileage training.

For alpine hikers, prehab means mastering hamstring sliders, eccentric hamstring curls, and deep bodyweight squats to build strength and control on steep, uneven terrain. These exercises don’t just build muscle — they retrain the body to move well under pressure, so you’re not just fitter, but more resilient.

In preparing for our Elevate Alpine Adventures, I’ve been working with Elevate’s own Liam Newton. A growing number of athletes at Elevate Fitness Studio are tapping into this level of expertise — not just for rehabilitation after injury, but increasingly for prehab to prevent issues before they arise. Liam, a Chartered Physiotherapist with a BSc in Sport & Exercise Science and an MSc in Physiotherapy, has worked with both NHS patients and elite athletes, including Southampton FC and Hampshire Cricket, bringing a wealth of clinical and performance knowledge to his clients. Under his guidance, I’ve moved beyond general gym training to focus on targeted movement patterns and progressive loading. It’s made a tangible difference to my stability, strength, and movement on technical mountain terrain.

This approach embodies what I’ve come to think of as kind of golden performance triangle: (1) expert assessment and programming from an MSc-qualified physiotherapist; (2) day-to-day structure and encouragement from fitness professionals (in my case Elevate) who help maintain consistency and focus; and, crucially, (3) the commitment of the athlete to take ownership and put in the work. When those three points connect, real progress is not only possible — it’s sustainable.

Pilates is worth a mention here. It's more than just a supplement to training — it’s arguably a form of prehab in its own right. By targeting deep core muscles, enhancing flexibility, and improving movement control, Pilates addresses many of the underlying imbalances and weaknesses that lead to injury. It encourages body awareness, alignment, and joint stability — all critical whether you're running, lifting, or navigating steep mountain terrain. This approach is embraced by quality fitness studios.

Our founding partner, Elevate, offers dedicated Pilates sessions that bring these benefits to life — helping members move with greater efficiency and resilience.

This same philosophy runs through Elevate’s popular Hybrid60 classes. Many of the exercises — especially those using TRX and bodyweight resistance — build functional strength and control without overloading the body. Whether you're training for HYROX, prepping for a triathlon, or building endurance for an alpine trek, these sessions reinforce the kind of movement quality that prevents injury and supports long-term performance.

Professional athletes don’t treat prehab as optional — it’s built into their weekly routines. Premier League footballers, for instance, routinely perform mobility, activation, and targeted strength exercises before and after training sessions. They do this not because they’re injured, but because they know that staying strong and mobile reduces the risk of injury and prolongs their career.

We might not be professional athletes, but we can take a page from their book. By incorporating prehab into our routines, we can keep doing what we love for longer — whether that’s summiting a Swiss peak, playing tennis, or chasing after grandchildren. And for those of us aged 50 and over, prehab becomes even more critical. Our bodies naturally lose muscle mass, mobility, and joint resilience as we age — but targeted exercise can dramatically slow this process and even reverse aspects of it.

If you’re planning to join a future alpine trip with Mountain Coach Ltd — or just want to move better and hurt less — don’t wait until something’s gone wrong to start thinking about prehab. Speak to Liam or your Elevate Fitness Studios or other quality fitness studio trainers. Your future body will thank you.

Liam Newton with Prehab client

To get in touch with Liam Newton for Prehab advice:

Website:  www.newtonphysiotherapy.co.uk

Instagram: @liamnewtonphysio