And maybe avoid surgery altogether!

You’ve seen the x-ray. It’s bone on bone. The pain’s been building for years and now surgery feels like the only option.

I get it. I’ve walked this path with so many clients—and here’s what I want you to know: You don’t have to wait until after surgery to start feeling better.

Today we’re talking about prehabilitation—what it is, why it matters, and how it can help you recover faster, reduce pain, and feel stronger before you ever enter the operating room

Today I would like to share a new branch of therapy called Prehabilitation. You’ve all heard how important rehab is… well you can start making a positive difference prior to surgery!

Prehabilitation is a personalized exercise, education, and lifestyle program undertaken before surgery to optimize recovery. Often abbreviated as “prehab”, it prepares you physically and mentally for the demands of surgery and rehabilitation. It focuses on improving strength, flexibility, cardiovascular fitness, nutrition, and mindset.

Research shows patients who do prehab:

Recover faster

Use less pain medication post-surgery

Spend less time in hospital

Regain mobility more quickly

Think of it like training for a marathon—you wouldn’t show up without preparing!

Here’s how it works.

Strengthen muscles around the joint .

Improve balance and mobility

Reduce pain and inflammation – movement creates circulation.

Manage weight if needed – exercise itself doesn’t result in weight loss. That’s a whole other podcast  but yoga will help manage weight in so many ways. And you know your doctor has pointed out that losing one pound of body weight takes almost 10 pounds of weight off your knee joint.

Build confidence and reduce anxiety – wait times are long prior to surgery and you hear all the horror stories, right? Yoga gives you a positive place to hang out for a while each day. You know you’re building something better for yourself that will pay dividends in the long run.

How does one do “prehab”?

In my “Hip and Knee Release and Strengthen” series, I’ll show you step by step. More on that later.

For general joint freeing, this is a free video series that will guide you step by step.

Elements to look for in a prehab program are:

* a Program tailored to your ability

* Gradually build strength in the weaker muscles.

*If the joint is ready for surgery, no stretching!

* Light exercise such as short walks or bicycle rides may be accessible and can be beneficial.

I think the biggest part of a prehab program should be pain and stress management. It is so vital to practice breathing exercises, mindfulness and self compassion just as vigorously as you focus on the exercises. This is preparing your mind for surgery. And your mind is your most powerful recovery tool.

Looking at nutrition to support healing is also essential. In midlife, we just can’t ignore that we are more insulin resistant, more prone to inflammation and decades of stressful lives have taken their toll.  

What are the best exercises for hip and knee prehab?

I’ll guide you step by step in the Hip and Knee Release and Strengthen series  But if you want to get started on your own, I would recommend … (hear the full description in the video).

Prehab isn’t just physical—mental preparation matters too.