THE FOOT & ANKLE

[P]REHAB PROGRAM

Foot & ankle aches and pains often times get neglected until it’s too late, turning a minor fixable ache into a potential chronic pain and debilitating issue.

PREVENT FOOT & ANKLE INJURY & DECREASE PAIN

MAXIMIZE PERFORMANCE & OPTIMIZE RECOVERY

INCREASE RANGE OF MOTION & IMPROVE STRENGTH

PREVENT FOOT & ANKLE INJURY & DECREASE PAIN

MAXIMIZE PERFORMANCE & OPTIMIZE RECOVERY

INCREASE RANGE OF MOTION & IMPROVE STRENGTH

LET US SHOW YOU A [P]ROACTIVE
APPROACH TO CHANGE THE NARRATIVE!

The Foot & Ankle [P]Rehab Program is a physical therapist developed, step-by-step program to help you minimize pain and optimize foot & ankle function. It will teach you how to regain and improve mobility and balance as well as how to build a strong foundation through your entire leg from the bottom up starting with your foot and ankle. Ultimately, our program is designed to bulletproof your feet and ankles for anything life throws at you!

“HOW DO I KNOW IT WILL WORK?”

THE [P]REHAB PROGRAM IS BASED ON:

Foot & ankle exercises backed by scientific evidence

Years of combined Physical Therapists’ clinical experience

Success stories from thousands of real clients

[P]REHAB IS MORE THAN TRYING TO PREVENT INJURIES; IT IS ABOUT MAXIMIZING YOUR POTENTIAL.

CHECK OUT THESE SAMPLE VIDEOS

SHORT FOOT ARCH HOLDS WITH THERABAND

ANKLE CARS

PACKED WITH RESOURCE VIDEOS – NO STRETCHING IN PHASE I!

THIS PROGRAM IS A GAME CHANGER

BUT DON’T TAKE OUR WORD FOR IT…
HEAR IT FROM OUR MEMBERS!

BUT DON’T TAKE OUR WORD FOR IT… HEAR IT FROM OUR MEMBERS!

Bailey I

Bailey I

"What I love about the foot program is that it incorporates the core and hips. I have had two labrum repairs in my right hip and due to compensation through the years I had developed a weak core and weak feet/ankles. It has been the perfect course to follow during my shoulder recovery to keep strength up in my feet and hips. I am super type A and love that the programs tell you exactly what to do and when to do it. Through all of my injuries, I had lost a lot of confidence in my body and I second guess what to do and the app outlines everything so I can gain confidence again."

Michelle M

Michelle M

"Within 2 weeks of starting my ankle pain was mostly gone and now after 4 weeks I can walk pain free. The hip program has helped me strengthen my core and improve flexibility. After 2 weeks I was way stronger during my Pilates classes, and now at 4 weeks I'm able to get deeper into yoga poses and engage my core with more control."

Cheryl R

Cheryl R

"I highly recommend ThePrehab guys for all your athletic physical therapy needs. I broke my foot and had surgery in February. As an avid runner, I wanted to get back out there ASAP. Coronavirus waylaid my plans. PT was sporadic or cancelled. I am so glad I found the Prehab guys. Everything I could want or imagine. And their programs are better than the PT I had at the doctor's office. Thanks so much getting me back on the roads. I also did the shoulder program for a torn labrum and it was fantastic also."

Rhonda Hart

Kian Yazden

"I have sprained my ankle numerous times while playing basketball. I never properly rehabbed my ankles with these injuries. Over time I felt less confident with high intensity exercises let alone playing competitive basketball. I figured I would give this foot and ankle prehab program a try. I worked muscles I have never worked before, this program has given me the strength and confidence to push myself with sports again. I loved the ability to perform this at my house with minimal equipment. Thanks for the great program!"

Ryan Sanfilippo

Ryan Sanfilippo

"Over the years of playing soccer ankle and foot injuries became more and more common for me. I am glad that I found this program as it helped strengthen my ankles and feet making me a less injury-prone athlete. The strength exercises really helped to up strength in my legs all the way down to my ankles and feet so that when I went into a tackle I was confident. I definitely recommend this for soccer players and other athletes!"

READY TO GET STARTED?

HERE’S HOW IT WORKS:

Sign up to access the program and videos

Commit to the 12-week Foot & Ankle [P]Rehab plan

Start improving your foot & ankle health today!

THE FOOT & ANKLE
[P]REHAB PROGRAM

THE COMPLETE PROGRAM FOR OPTIMAL FOOT & ANKLE FUNCTION

ONE TIME PAYMENT

$ 149
  • 12-week workout plan with 3 progressive phases targeting unique goals
  • Detailed step-by-step exercise videos
  • More than 100+ variations of different exercises
  • Multiple objective assessments to track your progress throughout the entire program
  • Lifetime access to the program and exercises

SPECIAL FEATURES!

“Foot & Ankle Rehab” 4-Week Program
with a comprehensive routine we use in the clinic with foot & ankle pain patients

Exclusive Discounts
on recommended equipment to optimize your success

FREQUENTLY ASKED QUESTIONS

The Foot & Ankle [P]Rehab Program is for anyone looking to get more out of their feet and ankles! Whether you’re a weekend warrior, competitive athlete, superhero parent, or just someone interested in improving their foot & ankle health, you can benefit from this program. We make it easy and teach you how to self [P]Rehab your feet and ankles and keep them healthy for anything life throws at you.
Over the past few years as Doctors of Physical Therapy, we have seen a plethora of patients and clients with foot & ankle injuries. Using the latest evidence-based research and our clinical experience, we have pioneered a very safe and effective [P]Rehab program that can take you from rehabbing old aches and pains all the way to maximizing your athletic performance on the field or in the gym.
We designed a phase 1 rehab program similar to how we program foot & ankle rehab exercises in the clinic. With this phase, you will be introduced to light range of motion and strengthening exercises to build up your feet and ankles in preperation for more upright, functional exercises. This phase is completely non-weightbearing – meaning you are not standing for any exercise. If you have any foot & ankle swelling, or pain with walking, we recommend that you start with Phase I. In this phase, we also strengthen up your knees, hips, and core so when you are ready to weigthbear, the rest of your body will be too! Furthermore, we’ve built in regressions and alternatives to every single exercise in our program. We recommend anyone with foot & ankle pain and/or discomfort to start with phase 1 after getting clearance to exercise from their doctor.
YES! We designed this program with you in mind! Many of our patients do not get prehab approved by their insurance (so annoying!), so we designed our program to also help with true prehab before surgery. You may need to go a bit slower through the program. Also, be sure to start with Phase 1 if you have any foot or ankle swelling or pain with walking. Understand that the stronger you are before surgery, the better your outcome after surgery will be. So a true [P]Rehab program like this one will be sure to set you up for success!
Yes! Phase 1 is the perfect place to start for you to work on the basics prior to beginning higher level exercises. Not everyone will and should progress at the same speed, if you feel like the program is at a good challenge for you, you have the option of repeating a week. We have also built in off days into the program to help with your recovery, especially for those trying out a program like this for the first time.

This program includes detailed exercise videos with verbal and written instructions for 100+ variations of different exercises. Each exercise gives you details regarding how to perform it, where you should be feeling it, and common compensations to avoid. This program will take you through what we believe is a perfect progression of foot & ankle exercises that focus on mobility, stability, balance, and strengthening of your entire lower body and core.

This program also offers resources regarding how to navigate and maximize the program, training support videos if and when you need them, education about the foot & ankle and common issues in this region, five different assessments to track your progress, and a community discussion board to interact with other group members and get app support when you need it. The program will educate you along the way so that you will have the tools to take care of your feet and ankles for life!

This program is 12 weeks from beginning to end. It is broken down into 3 different phases, each 4 weeks long. Each phase has different goals building upon one another. We have included a phase 1 foot & ankle rehab routine for 4 weeks, which we have made for those dealing with foot & ankle pain/discomfort or those looking to start from the basics. We have recommended performing the routine 3-5 days/week, but you can modify this based on your individual needs.

Great question! There is definitely some overlap between the programs, especially in later phases but we will highlight the main differences below to help you choose the best program for you.

 

Foot & Ankle Program [P]Rehab Program: 3-phase, 12-week program with the most comprehensive approach to the foot & ankle region. Phase 1 is designed to help you get out of generalized foot and ankle pain. The next 2 phases progress to preventive and performance measures. This program does have some ankle dorsiflexion mobility and Achilles strengthening in it, however, the focus in this program favors developing foot motor control and holistic foot /ankle balance and strength. If you’re not exactly sure what you’re dealing with, but if you know it’s your foot & ankle involved, this is the best program to choose.

 

Ankle Dorsiflexion Mobility Overhaul [P]Rehab Program: 1 phase, 6-week program specifically focused on improving ankle dorsiflexion mobility. This is achieved through dynamic stretching and tissue mobilization for short-term gains and locking in those gains for the long term with some stabilization and strengthening exercises!

 

Achilles [P]Rehab Program: 3-phase, 12-week program dedicated to managing Achilles tendon issues and improving the health and strength of the tendon. We recommend this program if you’re absolutely sure it is an Achilles issue as it features programming similar to how we rehab Achilles issues in-person. This program is also beneficial for those that deal with repetitive calf strain issues or plantar fasciitis.

 

Lateral Ankle Sprain [P]Rehab Program: 4-phase, 16-week program is very specific to lateral ankle sprain injuries either initial or chronic. The educational resources, as well as the exercise programming progressions, are much more specific to ankle sprains. If you have not had an ankle sprain then we recommend the Foot & Ankle program. 

 

Hope this helps to clear it up a bit, please let us know if you have any further questions!

It depends! Yes, you’re physically able to have multiple programs going on our app that you have purchased. However, it depends on which programs you have in mind as well as what you’re doing training-wise outside of our programs. It is totally feasible to run one of our lower body and upper body programs (Foot & Ankle and Shoulder Programs). However, for example, it may be excessive to try and run two of our lower body programs at the same time as you may be doing two-a-days or working out every single day. We have had success stories with people running multiple programs at the same time, it just depends on what works for you! If you have questions or concerns, feel free to contact us to chat more.
We designed most of our workouts specifically in mind for you to do at home with minimal equipment. We recommend a foam roller, hip & core system, lacrosse ball, and lower body resistance bands. Within the app itself, we have an equipment tab for anything that is shown or used in the program. You can reach out to us to learn more if you’re concerned.
With our [P]Rehab Programs you get access to what we consider the best online programming you can find! You’re gaining access to the same exercises and education that we as physical therapists use in the clinic. We want to change the narrative, rather than constantly helping people with a reactive approach that ends up being focused on management or dealing with a bad 1st decision, what if we could provide people the right exercises and education at the right time to improve long term outcomes? What if we could make that 1st decision the best decision? That is true [P]Rehab. The real power of [P]Rehab is education and we plan to empower you with the knowledge you need to take control of your own health! With our programs, while we give you the blueprint, are all about educating YOU on how to become your own best physical therapist.
You can purchase with one easy payment today and you will have access for life!
Immediately after purchasing you will receive an e-mail showcasing you how to sign in and get started right away! After signing in, go to the group and watch the welcome video we have put together. This program can used on your phone via our Prehab App, computer, iPad – you name it!
In order to make sure you can access ALL of the programs you have purchased under the same username – on the ‘Sign Up’ page DO NOT sign up again. What you want to do is click on ‘Log in to your account’ below the red ‘Sign Up’ box – then enter your credentials, then go ahead and purchase the program. IF YOU DO NOT DO THIS STEP – you will get a failed payment or error message when you try to sign up or purchase OR you will end up with two separate accounts and you won’t have access to all of your programs on the same account. Don’t hesitate to reach out if you have any questions or need further assistance.

Yes!  We created a sample day of the program so that you can get the experience of the program and how the app works. Get signed up and try it for free by clicking the photo and/or link at the bottom of this page.

Now! The current dilemma is when people have issues with their body – they’re not able to get the correct help when they need it most, timing is everything! This app is readily available to your fingertips on your mobile or desktop devices – anywhere in the world.
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STILL UNDECIDED?
TRY OUT A SAMPLE WEEK OF THE
PROGRAM FOR FREE!

OUR PROGRAM WORKS
WE EVEN GUARANTEE IT!

We are so confident that our program will rock your world that we will offer you a 30-Day Money Back Guarantee!

That’s right—we are so confident our product is amazing that we offer a 30-Day Money Back Guarantee to make sure you are 100% satisfied with every single aspect of your [P]Rehab Program experience!