RECOVERY
A preventive approach to sports and activity injury intervention through physical assessments, corrective exercise and other non-evasive methods.
Book an appointment for ice recovery treatment
PREHABILITATION
A Prehab programme is a preventive approach towards common sports injuries causing pain in the knee, hip, lower back, Achilles tendon, ankle, and foot. This can also include non-running-based sports injuries such as swimmers’ shoulder and tennis elbow. More often than not, if an individual does not take any action for corrective intervention, they are leaving themselves to become vulnerable to re-injury or more issues caused by over-compensation.
SUITABLE FOR ?
There are three groups of people who should be undertaking a Prehab program:
The Comeback Kid
Those who have sustained a previous injury, have returned to activity and want to minimize their chances of having another injury.
Weekend Warriors
Those who undertake sporting activities on the weekends are vulnerable to injuries associated with a sedentary office environment and poor movement mechanics. This includes those training for endurance activities or those who play sport as a hobby while undertaking a desk-bound job the rest of the week.
Performance Oriented
Those looking at optimizing performance and bullet-proofing themselves against injury.
THE PROCESS
Each Prehab program is personalized, but in general, a Prehab program should address total body integration and consider the sports-specific needs of the athlete. It should start before any acute or chronic injury occurs. This process of Prehab will include addressing mobility, stability, strength, and movement preparation.
The Prehabilitation Cycle spans the following stages:
- Assessment
- Release
- Correction
- Systemization
The stages of prehabilitation are an ongoing continuum and consistently work to improve the success of maintaining performance and equilibrium.
*Test will be conducted at
Century Square, Sports Factory
2 Tampines Central 5, #02-23 Singapore 529509
DURATION
60 mins not limited to assessment, program consultation, and physical exercise.
BEFORE SESSION PREPARATION
To maximize your test experience, it’s important that you following:
- Ample time to prepare for the session
- Come well hydrated
- Please arrive in comfortable sports attire – shorts, t-shirt or singlet, socks and shoes
PRICING
60 MINUTES : $90
PREHABILITATION WILL HELP YOU
IDENTIFYING YOUR LIFESTYLE, SPORT AND GOALS
This ensures we book you in to see the right exercise specialist — someone who knows your sport, understands the injury risks, the requirements from your body and what is key to performing at your best.
AN INDIVIDUAL ASSESSMENT OF YOUR TRAINING
An assessment of your functional abilities: flexibility, balance, movement control, strength and endurance. This highlights areas of vulnerability in your body and allows the exercise specialist to construct a program to address these areas.
PROGRAM IMPLEMENTATION AND INTEGRATION
Our exercise specialist will take you through each step of your program, explaining the rationale for every exercise so you understand why it is important, how to do the exercise correctly and where to expect the changes to occur.
ICE BATH RECOVERY
Ice baths, also known as cold water immersion, is extremely beneficial to athletes by reducing inflammation, muscle soreness, and swelling, as well as improving recovery time after intense exercise. The cold water constricts blood vessels, flushing out waste products, and decreasing metabolic activity, which may reduce muscle damage and aid in recovery. Cold exposure also promotes a more relaxed state conducive for sleep by decreasing body temperature and increasing the production of sleep-inducing hormones such as melatonin.
SUITABLE FOR ?
- Athletes and individuals managing injuries
- Athletes interested in boosting their recovery rate – training & racing
- Athletes and individuals experiencing sleep issues
- Athletes interested in reducing their risk of injury vs conventional methods
THE PROCESS
The ice baths are designed to assist athletes and individuals to improve their quality and rate of recovery. For optimal results, the water temperature will range 10 - 15˚C (46 - 59˚F) with an average temperature of 11˚C (52˚F).
Participants are required to rinse off in the showers before stepping into the bath. The session starts at the current water temperature (maximum 15˚C) and will progressively drop down towards 10˚C for the duration between 15 - 30 minutes.
Once completed they will step out and dry off. Use of the available hot showers, steam bath and sauna are optional. It is recommended to bring thicker clothing to warm up after the session.
*Service will be available at
NTU@one-north
11 Slim Barracks Rise, Singapore 138664
(Inside the gym on Level 4)
DURATION
15 - 30 minutes
BEFORE SESSION PREPARATION
Follow these instructions to maximize your ice bath experience:\
- Do not come immediately after a training session
- Rise off in the showers before jumping into the ice bath
- Bring a big towel to cover up and avoid too much water spillage
- Have thick clothes ready to warm up after the ice bath
- Bring a water bottle suitable for hot water (available at gym)
- Ice bath attire are shorts (males) & swimming costume (females)
- Pack slippers to be able to walk safely to and from the shower
PRICING
- 1 Bath - $50.00
- 3 Baths - $135.00
- 5 Baths - $200.00
- 10 Baths- $350.00
*Packages can be shared with friends and family
“If you are an athlete, feeling challenged and motivated will be the difference between success and failure with a prehab program. Work with a trainer who knows your sport, understands your needs, and communicates well. These are the keys to a prehab program that works.”
— A Word From Verywell
TriFactor is more than just swimming, cycling, and running races in Asia. It is bringing together people who share the same love and passion for the sport of triathlon.
CONTACT US
-
Orange Room Singapore
1093 Lower Delta Road #07-15
Singapore 169204
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enquiry@trifactor.asia
