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Check in to prehab

Want to avoid the physio table? Trainer Ben Davie has got the moves to keep you out of trouble

It’s a grim truth that injury is pretty inevitable if you’re an athlete. At some point in your sporting career, you’re going to pick up a knock, strain or tear of sorts that forces you out of action.

We don’t mean to be pessimistic, but it’s the nature of physical activity, especially if you’re involved in a contact sport. What is avoidable, though, is picking up an injury simply because you haven’t prepared your body properly.

Personal trainer Ben Davie is well-versed in preparation, and knows there are certain parts of the body that are the most vulnerable. That’s why he’s devised a short ‘prehab’ workout for us, which you can use once weekly as an adjunct to your usual routine. It targets areas such as the knees, backside, hamstrings and ankles, which all at some point are put under extraordinary amounts of stress.

And, if you do find yourself with a knock, check in next month for his top four ‘rehab’ exercises.


A selection of exercises, with a range of athletes in mind, specifically orientated towards injury prevention and rehab


Because some of the most common sporting injuries occur in areas of the body that are undertrained


Using a prehab/rehab model with four exercises apiece, designed to strengthen key muscles that undergo the most stress 

Ben davie workout FS magazine ()



Meniscus & cruciate ligaments

Why? Resistance band runs are a great exercise for strengthening the ACL and MCL, a common area of concern for athletes in sports where changing direction at speed can cause damage. Proactively strengthening such areas will significantly reduce the likelihood of injury.

40m runs // 30 secs rest // 3 rounds

Resistance band shuttle runs Ben Davie FS Magazine



Glutes & quadriceps

Why? Springing off the ground from a kneeling position with one leg will isolate glutes and quadriceps separately from their opposing muscle, meaning you can fix any imbalance in strength between either side of the body. It will also reduce the threat of strains in either muscle.

12-15 reps (each leg) // 30 secs rest // 3 sets

Single leg hops resistance band shuttle runs Ben Davie FS Magazine



Glutes, meniscus, cruciate ligaments

Why? Banded squat jumps are an overloading exercise that will strengthen the glutes, meniscus and cruciate ligaments in double time. They limit the potential for strains and tears in those muscles/ligaments – for added progression, try turning 45 degrees when you jump.

12-15 reps // 30 secs rest // 3 sets

Resistance band squat jumps Ben Davie FS Magazine 



Adductors, meniscus, cruciate ligaments & ankle

Why? As the Bosu Ball acts as an unstable platform, your adductors (groin), meniscus, cruciate ligaments, achilles tendon and tibial muscles (inner ankle) will all benefit, plus the core. Flexibility is a key component of strengthening problematic areas, so this will help dramatically.

12-15 reps (each side) // 30 secs rest // 3 sets

Bosu ball lateral squats Ben Davie FS Magazine 

Ben Davie

Ben is a fitness coordinator with our old pal Joe Wicks at The Body Coach Ltd, and specialises in sports conditioning and fitness, too.


I: @ben90davie

Want more like this? Check out FS magazine's fitness section

Photo: Tom Miles


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