Category: Sports Injury Prevention

Prehab Athlete Spotlight Series – Sharon Armstrong

Posted 5 April 2019 by prehab

At Prehab, our passion is working with runners and athletes to help them achieve their goals and stay injury-free doing it. Today, we’re shining our spotlight on Sharon Armstrong, aka The Pineapple Yogi.

Sharon and her fiance, running coach Kai Ng, joined the Prehab family of runners last fall. She’s been working with our team to improve her performance and prevent injury as she kicks up for her Boston Marathon training. With the race coming up on April 15th, we’re helping Sharon through our Running Analysis, Air Recovery Boots, targeted strength training, and more so that she can bring her best to Boston.

Between yoga retreats and training runs, Sharon took the time to share more about herself as this month’s athlete in our Spotlight:

Annie: Where are you from, and how did you wind up in New York City?

Sharon: I’m from upstate – Albany, NY. I spent a phase of my life living in the Caribbean in St. John US Virgin Islands, and after living on a remote island with a 4,000 person population, I realized I was ready for something different. That led to my desire to immerse myself in the polar opposite of remote – moving to the Big Apple! I moved here to focus on growing my health and fitness career.

Annie: Did you always want to be an athlete?

Running 45 or so miles per week!

Sharon: No, but I always cared about my health and fitness, and I started to really focus on it about 10 years ago. I used it as a way to be productive and do something good for myself while also releasing stress. I never actually truly considered myself an athlete, more so just someone who worked hard and therefore was able to see rewarding results.

Annie: What’s the next big goal you’re chasing in your sport?

Sharon: For running, it is running the Boston Marathon this April and PR’ing. I’m aiming for a 3:20 marathon. After that, my goal is to do a Tri, which I’ll absolutely have to get into a swimming regimen for, as living in NYC it isn’t as easy to just swim. And doing a press handstand/holding a handstand for 1 minute or longer can be considered a goal…I never really time mine but…that’s definitely a goal!

Annie: Who are your inspirations and role models?

Sharon: So many – it depends on the sport. Instagram is always feeding my soul with inspirations and motivation. For running I find constant inspiration from Stephanie Bruce, Olymian Brenda Martinez, Karina Elle, Bethany Myers. For yoga: Erin Kelly Art, Tamar Levi, and Morgan Tyler. Also my fiancé, Kai (Coach Kai) is a running master. He is always inspiring me and showing me how to believe in myself. Sounds biased (it is) but it’s still true!

Annie: What are the biggest obstacles you’ve had to overcome on your journey to peak performance?

Sharon: Mental strength. Learning the power of my mind and mindset has been the biggest thing for my all around.
And as of recently, leaning that my body isn’t perfect and that it, too, will fatigue, causing troubled areas in my hips and aches and pains that I didn’t have until just recently. This is an eye opening, humbling experience. Overcoming those challenges when my body physically has aches and pains, pushing through and doing so safely are the things I am working on today!

Annie: What does an average week of training look like for you?

Sharon: As of right now? Training for the Boston Marathon looks like this right now—:)

Mondays- Rest Day
Tuesdays- Speed work (or hill repeats) + Yoga
Wednesdays- Recovery Run
Thursdays-Rest Day
Friday-Speed work #2 with higher mileage
Saturday-Rest Day + Yoga
Sunday- Long Run (14-22 miles

Physical Therapy 1x per week and on my own once or twice (if i’m really disciplined!)

Because I am in peak training times here, my strength training and yoga has taken a backseat to accommodate for all of the running and time needed for that!
When not training for a marathon, my focus is strength training, aka lifting heavy! Yes – heavy! Getting strong(er). And focusing on yoga, which is my passion and first love (sorry to my fiancé).

Annie: Where is your favorite place to run?

Sharon: In nature or parks! Brooklyn Bridge Pier is a favorite also, due to proximity and views/terrain!

Annie: What are your most important off-the-track habits, and have you added any new ones since working with Prehab?

Sharon: SLEEP, fueling with proper nutrition (and enough of it!!), staying hydrated, and giving myself true proper rest. Meditation really helps me stay focused and build mental clarity and strength. Also taking time and creating more patience by incorporating the tools Prehab has given me to maintain my health!

Annie: What is the most helpful tip or insight you’ve learned by working with Prehab?

Sharon: I think it’s all about creating habits. I really have enjoyed how Prehab focuses on runner specific things. Their knowledge is beyond helpful and I am grateful to have them as my PT’s!

Annie: How would you describe the Prehab team?

Sharon: Amazing! Professional yet personal, knowledgeable and super helpful for athletes.

Annie: What are your favorite pre and post race meals?

Sharon: Pre race-usually races are super early. I am a breakfast person and need a full meal before racing. Classic American breakfast if I could pick it! (doesn’t typically happen BUT!)
Post race – Smoothies! I devour them every time, my body craves the hydration!

Annie: What’s your favorite movie?

Sharon: I don’t really watch TV or movies….if I had to pick one it’s likely Wedding Crashers?

Annie: Who is singer or band?

Sharon: This is always changing every few years – right now I’m digging R3hab in any song!

Annie: What’s your favorite sports team?

Sharon: Don’t have one!

Posted in Everyday Prevention,Lifestyle,Sports Injury Prevention | Leave a reply

Prehab Athlete Spotlight Series – Ce’Aira Brown

Posted 13 March 2019 by prehab

At Prehab, our passion is working with runners and athletes to help them achieve their goals and stay injury-free doing it.  Today, we’re shining our spotlight on a runner who has been exciting and inspiring us as she busts through impressive PR’s and sets her sights on competing in the IAAF World Championships.


Ce’Aira Brown first came to Prehab last month and underwent a full Running Analysis with Dr. Arsen Virobyan.  Through a detailed gait analysis and evaluation of whole-body strength, flexibility, and range of motion, we helped her gain more information about her strengths, weaknesses, and what to do to increase her already powerful athletic performance.  Ce’Aira recently ran her fastest mile in a mind-blowing 4:28:12 in Boston (that’s less than a minute away from the current world record of 3:43:13!).


Ce’Aira slowed down long enough to be featured in the first of our Prehab Athlete Spotlight Series.  We’re excited to see more of her in our clinic and on the tracks!

Annie:  Where are you from, and how did you wind up in New York City?

Ce’Aira:  I’m from Philadelphia, PA! I came to New York to train with Frank Gagliano and the NJNY Track club.

Annie: Did you always want to be an athlete?

Ce’Aira:  Growing up in west Philadelphia, we would always race kids down the street in the neighborhood. I would race my brother’s friends and would always win, and from there I knew I wanted to be an athlete.

Annie:  What’s the next big goal you’re chasing in your sport?

Ce’Aira:  The next big goal I am chasing in my sport is making the world team in July.

Annie:  Who are your inspirations and role models?

Ce’Aira:  My inspirations and role models are my family, my father, Coach Gags and my former coach Krystle Hemby.

Annie:  What are the biggest obstacles you’ve had to overcome on your journey to peak performance?

Ce’Aira:  My biggest obstacle I’ve had to overcome was getting used to Coach Gag’s strength workouts!

Annie:  What does an average week of training look like for you?

Ce’Aira:  I average about 55-60 miles a week + speed on Fridays.

Annie: Where is your favorite place to run?

Ce’Aira:  My favorite place to run is the Aqueduct trail in Tarrytown, NY

Annie:  What are your most important off-the-track habits, and have you added any new ones since working with Prehab?

Ce’Aira:  My most important off-the-track habits are strengthening my hamstrings. Since I’ve been working with Prehab I been working on single leg balance!

Annie:  What is the most helpful tip or insight you’ve learned by working with Prehab?

Ce’Aira:  The most helpful tip I’ve learned while working with Prehab is to work on the consistency of my stride, especially for last 100m of my race!

Annie: How would you describe the Prehab team?

Ce’Aira:  I would describe the Prehab team as driven, motivated, caring and hardworking!

Annie:  What are your favorite pre and post race meals?

Ce’Aira:   My favorite pre and post race meal is pasta! I’m a big pasta lover.

Annie:  What’s your favorite movie?

Ce’Aira:  My Favorite movie is Step Brothers

Annie:  Who is singer or band?

Ce’Aira:  My Favorite singer is Summer Walker

Annie:  What’s your favorite sports team?

Ce’Aira:  My favorite sports team is the Philadelphia EAGLES!

Posted in Everyday Prevention,Healing,Sports Injury Prevention | Leave a reply

Resting Your Way to Recovery

Posted 25 January 2019 by prehab

pexels-photo-1727717Rest should be accounted for in any training program.

Sleep: A Necessary Reset

On its face, sleep should be the easiest way to recover. One study found that lack of sleep can lead to muscle degradation. 1 But many find it difficult to get the ideal seven-to-nine hours per night.

Sleep improves other facets of health that tangentially affect muscle recovery; the central nervous system (CNS) also recuperates during sleep, which is important for muscles, because the CNS triggers muscle contractions and reaction time. Hormones like cortisol and testosterone, which produce protein synthesis, are also working while we sleep.

-To help optimize sleep, it’s important to set a routine.

Our screens can negatively impact sleep, 2 so 60 – 90 minutes of screenless time before bed can do wonders. The blue light emitted from our devices tricks the brain into thinking it’s daytime and we need to be awake, decreasing our natural melatonin.

It’s also important to create an optimal environment for sleep. Things like blackout curtains, a cooler temperature setting in the bedroom, or a quality mattress can all encourage better, more restful sleep.

Rest Days: Muscles Don’t Take Breaks, But You Should

On a much smaller scale, what’s happening during sleep is also happening on rest days. Work rest days into your training program because they give the body time to repair tissues that have been broken down. 3

Depleted muscle energy stores, micro-tears, fluid loss–all the things that happen during a workout need time to recuperate and grow stronger.

Recovery time depends on your specific routine. Runners can have an especially difficult time doing this. For highly active runners who log miles six days per week, they should also incorporate recovery runs. About half of these runs should be at recovery pace, a slower less-strenuous pace that allows the body to recycle lactate as it’s produced. By increasing blood flow, recovery runs may actually accelerate the recovery process.

Also try to avoid intense workouts or hard runs on back-to-back days. Complete rest days vary by person, but a good goal is one or two rest days every week or ten days. Injury-prone athletes may increase the number of complete rest days during this period.


This article was originally published at HVMN.

1. Dattilo M, Antunes H K M, Medeiros A, Mônico Neto M, Souza H S, Tufika S, de Mello M T. Sleep and muscle recovery: Endocrinological and molecular basis for a new and promising hypothesis. Medical HypoCussotheses Volume 77, Issue 2, August 2011, Pages 220-222.
2. Exelmans L, Van den Bulck J .Bedtime mobile phone use and sleep in adults. Soc Sci Med. 2016 Jan;148:93-101.
3. Parra J, Cadefau J A, Rodas G, Amigo N,  R. The distribution of rest periods affects performance and adaptations of energy metabolism induced by high‐intensity training in human muscle. Acta Physiologica Scandinavica, 169: 157-165.
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Food For Athletes

Posted 27 August 2018 by prehab


Knowing how to fuel your muscles properly before and after exercising is paramount when you’re active, especially if you are an athlete.  There are a lot of mixed messages out there about what you should be eating and when. The bottom line is that everyone has their own nutritional needs.  When it comes to making the right choices for our bodies, we must be willing to try new things and to cultivate a true practice of listening to how we feel after different eating choices.  Whether you are working toward muscle building, weight loss, cardiovascular health, hormone balancing, physical toning, or anything else, what you eat is truly a game-changer.

The best, universal tip for fueling and nourishing our bodies is to eat unprocessed foods and to avoid added ingredients that we don’t understand (or can’t even pronounce).  However, beyond eating fresh whole foods, we must also look at nutrient value to support an active lifestyle and to reduce inflammation. Who doesn’t want to maximize their energy?  What you put into your body is what you get to burn! With the right foods in, you’ll have an influx of energy! Some of the best pre-workout foods include: Beets, cordyceps (a type of mushroom, often available as a supplement in powder form), coconut oil, antioxidant-rich berries, quality (and organic) protein, chia seeds, spinach, and other green leafy vegetables.  Consider adding some coconut water to fuel your workouts as well for electrolytes and a great boost of quick energy. Note that for all foods, organic is better. You could still get nutrients from non-organic foods. However, our body’s natural filtration system will be working extra hard to filter out chemicals from non-organic food. These chemicals can slow us down and build up in our bodies over time.  If you’re serious about your health, start to incorporate more organic foods into your diet. Your body will thank you in the long run!

For a breakdown on the nutritional benefits of the foods listed above, check out this great article from Dr. Axe, written by Rachael Link by Clicking Here

By Caitlin Goldie, Certified Holistic Health Coach

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ACL Prehab Program Decreases Injury Rates and Improves Hip/Knee Biomechanics

Posted 24 May 2018 by prehab

The anterior cruciate ligament, or ACL is a ligament in the knee joint, which supports the knee during jumping, landing and cutting tasks that are common in most sports. It is estimated that 100,000-250,000 ACL injuries occur each year in the United States frequently leading to reconstructive surgeries and 6 months to 1 year of rehabilitation to get back to sport.

So, why rehab when you can Prehab?

Research in the field of preventative programs has demonstrated a reduction of ACL injuries in female athletes by 74%. Female athletes are 2-10 times more likely to sustain an ACL injury as opposed to their male counterparts. This statistic is most evident in the 2017-2018 Notre Dame Female Basketball Team, which has lost four athletes to ACL injuries this season.

A recent 2017 study by Pollard et al in The Orthopaedic Journal of Sports Medicine demonstrated an improvement of Hip and Knee mechanics of female soccer players with participation in the Prevent Injury and Enhance Performance (PEP) Program, which was developed by the Santa Monica Orthopaedic and Sports Medicine Research Foundation. This study demonstrated improved use of hip musculature during landing tasks, which protects the ACL instead of relying on ligamentous support and quadriceps extensor moments, which have been associated with ACL injury. Enhancing athlete performance and decreasing ACL injuries can be the difference between a mediocre season and a championship run. Coaches and trainers at all levels of sports across the country are now incorporating Prehab programs for their athletes.

Could your athletes gain a competitive edge this season with a comprehensive performance enhancement and injury prevention program?

Stay tuned for more information about our ACL Prehab and Perform Program, which incorporates evidence-based PEP Program with the standardized Selective Functional Movement Assessment (SFMA) for a customized approach to athlete performance enhancement and ACL injury prevention.athlete-ball-fight-2209

For a free Prehab report of 7 secrets to stop knee pain follow the link below:

Knee Pain

Check out the links below for more details about the study and statistics mentioned in this post:

By Dr. Arsen Virobyan, DPT

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How to avoid Exertional Heat Illness during Training and Competition

Posted 23 February 2013 by prehab

Hot environments under athletic competition can present an athlete severe challenges. Heat exhaustion may be complex and difficult to fully comprehend because athletes are variably affected during high-intensity exercise in hot humid environments. Avoidance is the best cure; however adhering to known measures will limit approaching dangerous overheating levels. Current knowledge depends on the judicious field documentation of athletes who push beyond normal physiological limits. For example, EHS, the most severe form of heat illness, cannot be studied in the laboratory because the risks of severe hyperthermia are ethically unacceptable for human research. The survival of athletes reaching such limits depends on the early recognition and effective cooling therapy as highlighted by Prehab USA by clicking here.

 Her is attached also a position stand on Exertional heat Illness from the American College of Sports medicine. 

There are a few reviews of the available literature on Precooling and its application published in Sports Medicine.

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Why Stretching Is Essential In Sports Injury Prevention

Posted 18 December 2012 by prehab

A sports injury can be debilitating to both the body of the athlete as well as to his career. The athlete suffers physically due to pain. His body requires care and some time to heal itself. In addition, his performance may suffer because he must put training and practice on hold until his body heals.

In order to prevent both short-term and long-term debilitating injuries to professional and amateur athletes alike, every sports physiotherapist is trained to focus on warm-up and cool-down stretching. Properly performed stretching has a number of muscular benefits that help prevent sports injury.

Preparing for action

The athlete must be physically prepared for the game. Warm-up stretching prepares the muscles for the demand of the sport. It decreases the risk of muscle pulls and strains by warming the muscle temperature and increasing blood flow and oxygen supply. Stretching also prepares the athlete for action mentally and gives him the confidence he needs for good and safe performance.

Cooling down

As essential as the warm up, cool-down stretches help eliminate waste products, such as lactic acid. These waste products build up in the muscles during intense activity. Cool-down stretches also help prevent blood pooling and can help prevent muscles from becoming tight and sore.

Increasing flexibility

Stretching helps increase and maximize the range of motion in joints as well as muscles. The muscles and joints of an athlete must be capable of meeting the demands of flexibility placed on them. Injury often occurs when the athlete exceeds his existing range of motion.

Improving coordination

Maximized range of motion in limbs and joints also gives the athlete enhanced balance and coordination. This allows him to maintain his mobility. It makes him less prone to become off-balance and injured. This is especially true for an athlete who participates in a sport which requires a high degree of coordination such as gymnastics or basketball.

Elongating muscles

Stretching helps reduce the risk of injury by slowly lengthening the muscle. It makes the tendons and muscles more limber and can prevent pulled muscles or tendons during play.

Helping build muscle mass

Stretched muscles are more limber and can be worked to their full extent when building muscle mass. An athlete who do not stretch, or stretches improperly, cannot build long and full muscles. As a result, his performance suffers and he is at increased risk of injury.

Stretching is a crucial part of sports physiotherapy. In helps prepare the athlete for maximum physical performance and minimizes the risk of sports injury.


Aubrey Reeves is a freelance blogger who specializes on green and healthy living. Stay tuned for her healthy natural tips and guides about pain management and Queen St Physiotherapy by visiting <a href=””></a> .

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Welcome to Prehab!

Posted 10 December 2012 by Fred Tatlyan

This page will be filled with more blog posts in the future about sports and preab!

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