![\"\"](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2025\/10\/MVI_8253.MP4.13_12_29_12.Still001.jpg\")
<\/p>\nMURRAY \u2014 When it comes to surgery, most people focus on what happens afterward \u2014 the recovery. But physical therapists say what you do before\u00a0the operation can make a big difference.<\/p>\n
The importance of \u2018prehab\u2019 <\/p>\n
It\u2019s called prehabilitation, or prehab \u2014 a plan that helps strengthen and condition your body before surgery so you can bounce back faster after.<\/p>\n
\u201cIt all just comes down to being as active as possible,\u201d said Dak Adamson, a physical therapist with Intermountain Health.<\/p>\n
Adamson said when patients work on mobility and strength in the weeks and months leading up to surgery, they tend to recover more smoothly.<\/p>\n
\u201cGoing into surgery with better strength and better range of motion allows you to come out of surgery at a better spot,\u201d he said. \u201cYou\u2019re not starting from square zero \u2014 you can bounce back a little bit quicker.\u201d<\/p>\n
For Alan Condrat, 73, who recently had rotator cuff surgery, prehab made all the difference.<\/p>\n
Before his surgery, he stayed active by going on walks and lifting weights at the gym.<\/p>\n
\u201cYour outcome\u2019s going to be a lot better if you\u2019re in good shape,\u201d he said.<\/p>\n
Simple movements that make a difference<\/p>\n
Adamson demonstrated several easy exercises designed to improve strength, mobility, and circulation before surgery \u2014 things you can do in everyday clothes, even at home.<\/p>\n
\u201cIf you\u2019re having knee surgery, we want to work on your quad strength and hamstring strength,\u201d he said. \u201cIf it\u2019s hip, we want to involve the glute muscles.\u201d<\/p>\n
<\/p>\n
Dak Adamson with Intermountain Health demonstrates some exercises you can do to prepare for surgery. (Emma Benson)<\/p>\n
Some examples include:<\/p>\n
Heel slides: Using a towel roll or yoga strap, put it around your foot and slide your heel toward your hips to keep the knees and hips moving. Hold for 30 seconds, then release.
\nQuad squeezes: Tighten your thigh muscles, hold for 5-10 seconds, then release.
\nSit-to-stands: Practice standing up from a chair and sitting back down to build leg strength.
\nAnkle pumps: Point and flex your toes to improve blood flow.<\/p>\n
Adamson said even a few repetitions a couple of times a day can make a noticeable difference.<\/p>\n
And it\u2019s not just about movement. Physical therapists say a good diet, proper hydration and quality sleep all help your body handle surgery and heal more effectively.<\/p>\n
\u201cIt does definitely play a huge role in allowing people to get their strength back,\u201d Adamson said.<\/p>\n
Getting started <\/p>\n
You can do prehab with the help of a physical therapist or on your own at home. Whether it\u2019s a knee, shoulder, or hip, getting stronger before surgery can set you up for a smoother recovery.<\/p>\n
Intermountain Health also offers ArthroFit classes<\/a>, which can be a great option for patients preparing for surgery.<\/p>\n