Ankle Sprain Rehab Program

Fix Ankle Sprain Issues & Rehab Injuries Anytime, Anywhere

This 2-month Ankle Sprain Physical Therapy Program is available now, through our revolutionary [P]rehab on-demand app!

Start Your 7-Day Free Trial

Program Details

Description

Ankle sprains happen far too often, and the most frustrating part of this injury is you are often not sure of what needs to be done from a rehab standpoint and more importantly, where to start. This program will answer all of that and more as we take you through an 8-week program designed to improve your ankle strength and stability to a level that exceeds your strength prior to injury. Don’t let that new or old ankle sprain, whether it’s a medial or lateral ankle sprain, keep you from doing what you enjoy! This is step one to taking control of your ankle sprain but also your ankle health. Your time to get back to what you love doing starts now!

This program is best suited for those with moderate to severe ankle pain (5+/10) including lateral ankle sprains. This program is not intended for medial or high ankle sprain (please see Foot & Ankle Rehab). If you are dealing with Grade I, II, III lateral ankle sprain of any of the lateral ligaments; anterior talofibular, calcaneofibular, or posterior talofibular ligament then this program is for you!

If you are looking for more of a challenge, check out Ankle Sprain Prehab!

Instructors

The Prehab Guys

Duration
8 weeks

Frequency
6x/week

Category
Rehab: Recovery from injury & get out of pain

Program Schedule

Week 1

Let’s get started this week with a focus on gentle mobility and some safe muscle recruitment exercises. It’s so important following an ankle sprain to begin moving the joint through a comfortable range of motion, this will lead to a quicker recovery.

This week let’s continue to get you on your feet and using that ankle. On top of working the muscles that surround your ankle, you will begin to work the muscles on the bottom of your foot that are so important for balance and proprioception! Strengthening these muscles makes a huge difference in decreasing your chance of reinjury.

Your ankle motion is really starting to come along nicely! Nice work! Let’s start strengthening the muscles that help to perform those ankle motions. From ankle inversion to eversion to dorsiflexion you’ll do it all!

Glad to see you up on your feet! This week, you will really work on loading your ankle in a standing position. You can also expect to see some balance work thrown in there as well, this is a crucial component to your rehab!

Feeling pretty good, huh? Since you are doing so well let’s progress this week to strengthening your foot and ankle but also your entire lower extremity and core in different planes of motion. You will definitely feel the burn!

Time to work! This week you’ll focus on performing exercises at different speeds. It’s important to train both slow twitch and fast twitch muscles fibers with an ankle sprain to be able to take on whatever life throws at you!

Your strength and balance are improving, look at you go! This week let’s really dive into single leg stability, that’s right! Time to really challenge your balance and your strength.

Let’s put it all together! From balance, to single leg work, to step ups this week you will do it all! With focus on functional movement patterns, there is nothing you can’t tackle.

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Success Rate
0K+
Happy [P]rehabbers
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Fans

Traditional Physical Therapy is Broken

Are you tired of…

being in pain?

red tape, and overpriced
low-quality care?

facing long waits?

Say Goodbye to Barriers

[P]rehab allows people to get the care they need, when they need it, at a fraction of the cost.

No wait times

No insurance limitations

No appointments

Accessible from anywhere, anytime

No time off work

Trusted By

The Prehab App: #1 Physical Therapy App

93% of App Users Reported Getting Out of Pain

The app features personalized programs specifically designed to address common injuries, with clear, tutorial-style videos.

91% of App Users Reported Improved Mobility

Developed by the expert physical therapists, the [P]rehab app is your personal guide to increasing mobility, flexibility, and overall physical well-being.

83% of App Users Reported Returning to Previously Limited Activities

Your favorite activities are waiting for you. Let [P]rehab help you get back to doing what you love, one step at a time!

Cost Comparison

[P]rehab App vs Traditional Health Care:

Getting Started is Easy

1. Download the app

2. Take the Bodyscan

Answer a few questions to find your personalized program

3. Start Prehabbing

Get immediate access to use anytime, anywhere

taking control of your health has never been easier

All Annual Plans Start with a 7-Day Free Trial!

MONTHLY PLAN

$49.99 / month
(billed monthly)
  • All of our 55+ Programs
  • 100+ Follow-Along Classes
  • 130+ Unique Workouts
  • 4,000+ Exercise Videos
  • Cancel Anytime
  • Does NOT Include Trial
Best Value

ANNUAL PLAN

$16.66 / month
SAVE 66% (billed annually)
  • All of our 55+ Programs
  • 100+ Follow-Along Classes
  • 130+ Unique Workouts
  • 4,000+ Exercise Videos
  • Cancel Anytime
  • Includes FREE 7 day trial

*Prehab is now FSA/HSA eligible

*Corporate + group rates available, please email

What Our Members Say

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I have minimal pain now after beginning the full program

I committed to the year option with prehab and it has been life changing. I am not exaggerating at all. I have minimal pain now after beginning the full program, I can not say thank you enough!

Jaime B.

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I highly recommend this app for rehab and overall health!

There are so many workout apps out there but this one is so unique! Not only is it user friendly and good looking but it’s very educational and includes injury prevention and rehab. I really enjoyed using this app as PT student because it helps me see the many different exercises available and for certain regions of the body as well as hearing patient education from different providers.

Skyler D.

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I have finally found something that I can actually benefit from that’s tailored to me, my strengths, and more importantly my weaknesses!

I’ve tried all the training apps from Nike Training apps, influencer apps, etc. I have finally found one I can benefit from. From finding them on social media and following their development as a team has been amazing to see. YOU GUYS HAVE DONE IT AGAIN

Andrew S.

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So much more than any other app!

The exercises are professionally recorded and explained, very easy to understand. I like the simplicity of the app and find it super educational, so much more than any other app!!

Craig A.

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This app has everything you need for self-rehab with the guidance of a PT-led and created program.

As a PT, I’m always looking for ways to keep my clients accountable at home. This provides a fool-proof way to continue your fitness and wellness journey on your own at home.

Lauren F.

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My shoulder is now healthier than it was before

I completed your Rehab program and now midway through the Prehab program! My shoulder is now healthier than it was before my rotator cuff injury!

Tara C.

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[P]rehab is incredibly accessible and has a number of programs that I used to help rehab various injuries.

I was able to customize my training to focus on my unique issues and almost immediately found results. The [P]rehab team is filled with subject matter experts and the app really reflects their work and approachability. 100% confident I’ll incorporate the app into my daily training regiment

Stephen J.

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This app will revolutionize the pain process and help thousands who unfortunately until now, had to suffer through it all and just settle.

As an instructor of trainers, I’ve taught over 5,000 aspiring PTs on what it takes to become a successful personal trainer. When it comes to injuries, we refer out to experts like everyone on the Prehab Team. With their newest APP, the process has become so much easier and more effective then ever before. There is now hope for people in pain! Highly recommend for EVERYBODY.

Chris H.

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Absolutely love the app!!

So sleek and easy to use. Makes it way easier to stay on top of my programs

Nate H.

The Solution you need in the Palm Of Your Hand!

  • Build a robust system that is resilient to risk of injury!
  • Easy to digest physical therapy education videos & resources to learn about your body

  • Zero wait times, no hidden fees, no barriers to entry!

  • Available to you at your fingertips from anywhere in the world

Welcome to the Prehab Path

The Prehab membership gives you instant access to ALL of the programs on the app. No matter what stage of rehab you’re in, you’ll find a program where you’re at and beyond.

The Prehab Guys Path
Full body [P]rehab program
jump basics program the prehab guys
soccer performance program the prehab guys injury prevention
jump performance program prehab guys med ball exercises
ankle sprain rehab program high ankle sprains prehab guysm pain all in your head prehab guys
achilles prehab program soleus exercises prehab guys
achilles rehab program calf strains prehab guys
ankle dorsiflexion mobility program tight calf exercises the prehab guys
knee extension mobility program whats missing in acl rehab prehab guys
patellofemoral prehab jumpers knee exercises the prehab guys
patellofemoral rehab program prehab guys decrease knee pain with stairs
knee prehab program assess your knee pain
running program plyometric exercises for distance runners the prehab guys
hamstring rehab program high hamstring injury prehab guys
groin rehab program the prehab guys
hip rehab program hip bursitis
hamstring prehab program hamstring stretching prehab guys
groin prehab program advanced groin training prehab guys
core performance program pelvic floor dysfunction in athletes the prehab guys
elbow wrist and hand prehab program exercises to improve grip strength
elbow wrist and hand rehab program text thumb exercises prehab guys
overhead crossfit performance program handstand push ups prehab guys
overhead shoulder mobility the prehab guys
rotator cuff rehab program the prehab guys
shoulder prehab program scapular dyskinesia the prehab guys
shoulder rehab program frozen shoulder exercises and rehab the prehab guys
overhead shoulder mobility the prehab guys
neck and mid back prehab program balance exercises prehab guys
low back prehab program deadlift warm up the prehab guys
low back rehab program prehab guys exercises for disc herniations
ankle sprain prehab program the prehab guys
meniscus rehab program prehab guys
thoracic spine mobility how much should i stretch prehab guys
fitness home program best outdoor exercises
fitness fundamentals common fitness training mistakes the prehab guys
fitness gym program the prehab guys holiday gift guide
neck mid back rehab program tight upper traps the prehab guys
ankle sprain rehab program high ankle sprains prehab guysm pain all in your head prehab guys
achilles rehab program calf strains prehab guys
patellofemoral rehab program prehab guys decrease knee pain with stairs
hamstring rehab program high hamstring injury prehab guys
groin rehab program the prehab guys
hip rehab program hip bursitis
elbow wrist and hand rehab program text thumb exercises prehab guys
rotator cuff rehab program the prehab guys
shoulder rehab program frozen shoulder exercises and rehab the prehab guys
low back rehab program prehab guys exercises for disc herniations
meniscus rehab program prehab guys
neck mid back rehab program tight upper traps the prehab guys
Full body [P]rehab program
achilles prehab program soleus exercises prehab guys
patellofemoral prehab jumpers knee exercises the prehab guys
knee prehab program assess your knee pain
running program plyometric exercises for distance runners the prehab guys
hamstring prehab program hamstring stretching prehab guys
groin prehab program advanced groin training prehab guys
elbow wrist and hand prehab program exercises to improve grip strength
shoulder prehab program scapular dyskinesia the prehab guys
neck and mid back prehab program balance exercises prehab guys
low back prehab program deadlift warm up the prehab guys
ankle sprain prehab program the prehab guys
jump basics program the prehab guys
ankle dorsiflexion mobility program tight calf exercises the prehab guys
knee extension mobility program whats missing in acl rehab prehab guys
overhead shoulder mobility the prehab guys
thoracic spine mobility how much should i stretch prehab guys
core performance program pelvic floor dysfunction in athletes the prehab guys
overhead crossfit performance program handstand push ups prehab guys
jump performance program prehab guys med ball exercises
soccer performance program the prehab guys injury prevention
fitness home program best outdoor exercises
fitness fundamentals common fitness training mistakes the prehab guys
fitness gym program the prehab guys holiday gift guide

Frequently Asked Questions

Ankle Sprain Rehab Program

  • This program is best suited for those with moderate to severe ankle pain (5+/10) including lateral ankle sprains. This program is not intended for medial or high ankle sprain (please see Foot & Ankle Rehab). If you are dealing with Grade I, II, III lateral ankle sprain of any of the lateral ligaments; anterior talofibular, calcaneofibular, or posterior talofibular ligament then this program is for you! If you are looking for more of a challenge, check out Ankle Sprain Prehab!

  • We’ve designed most of our programs in such a way that you can complete them at home with minimal equipment needed. However, this will truly depend on which program you’re interested in as some of our programs require more/less equipment. Within the app, you can explore each individual program and learn if it is a home or gym appropriate program. In addition, you can view the equipment tab to learn more about each piece of equipment being used in the program. Below you will find all of the recommended equipment for this program!
    • Foam Roller, Lacrosse Ball, Resistance Band, Loop band, Dowel, Towel, Weight (DB/KB), Wall Support, Box, Foam Pad

General

  • With over 55+ programs, 100 workouts, and 4000+ exercises available, this is true 21st century physical therapy! The [P]rehab membership accessible on our mobile app allows you to start as many programs as you want. So you can focus on, say, rehabbing your ankle while working on prehabbing your shoulder, at the same time. Each of our programs includes specific educational videos about that region spanning topics like what is pain, how to modify exercises, and how to incorporate rest days in your programs. We want to give you all the tools you need to take control of your health from anywhere in the world!

  • With our 50 programs to choose from, we know it can be difficult to know which program is right for you! Our proprietary [P]rehab body scan analyses your answers to five specific questions, which allows our algorithm to find your perfect program. If you need any additional help, don’t hesitate to reach out to us and one of our support specialists will be happy to point you in the right direction!

  • Our programs and workouts are appropriate for anyone looking to optimize a specific body region or improve a specific need. We make it easy and teach you how to take control of your own health with [P]rehab. We give you the tools to stay healthy and ready for anything life throws at you. As long as you’re capable of using a smart device such as a phone, you’ll be able to access and use our products. If you have any concerns about your physical readiness to participate in the programs or workouts we offer, we suggest you check-in and get clearance from your primary physician. We also recommend checking out the FAQ section of the specific program you’re interested in as it may answer your questions and/or concerns. Feel free to email us if you have a specific question or concern, we are happy to help! Our programs and workouts are designed to be readily available resources to help you move better and feel better. We want to reiterate that no information provided in our programs, whether it be written or video content, is to be taken as medical or health advice. You agree to be 18 years of age or older and to use this program at your own risk.  The content of this program is not intended as a substitute for care from a physical therapist or other health care professional. We recommend that you seek medical advice and speak with your doctor before participating in this program if you show signs or symptoms of injury, disease, illness, or you have any concerns about your individual needs.

  • You can access the [P]rehab membership through our very own [P]rehab app, available on both the apple and android app store. At this time, we do not have a specific tablet or ipad app; however the mobile app still works on both tablet/ipad.

Pricing & Payment

  • We offer a completely free, no hassle 7 day trial to the [P]rehab App on our Annual pricing plan. Our monthly pricing does not have a 7 day free trial option, rather this plan starts on the $49.99 per month membership on the purchase. For our free trial on the Annual plan, if for any reason you are not satisfied with the app, simply cancel before the 7 days end and you will not be charged.

  • If you currently have an FSA or HSA account and you are a US resident, you may be eligible for reimbursement for a Prehab App Membership.

    FSAs and HSAs are used to pay for common out of pocket healthcare and health & wellness expenses. As a general rule of thumb, qualifying expenses include the cost of treatment or prevention of disease.

    We’ve partnered with TrueMed to help you with the qualification process and obtain a letter of Medical necessity to provide to your FSA/HSA company to help ensure the Prehab App Membership is eligible for you!
    Check out the following links to get more information.

    How Does FSA/HSA eligibility for the Prehab app work
    How to submit the Prehab app for HSA/FSA reimbursement

  • At the moment, we do not accept prepaid Visa or Mastercard for continuous subscription purchases. However, depending on the specific prepaid card, we may be able to make an exception for your first purchase. Please reach out to our support team at support@theprehabguys.com with your situation, and we’ll be happy to look into it for you!

  • If you purchase a membership to the [P]rehab App, your membership is continuous and will be automatically renewed at the end of the applicable membership period, unless you cancel your membership before the end of the then-current membership period by contacting us or clicking here. If you cancel your membership, your account will automatically close at the end of your current billing period. Please note that there aren’t refunds for partially unused membership cycles. However, we will provide store credit if your purchase was made in the past 30 days. If you have more questions, please contact us.  We're happy to help. All sales are final

     

Fix your ankle sprain for a fraction of the cost of in-person PT