Achilles Rehab Program

Fix Achilles Issues & Rehab Injuries Anytime, Anywhere

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

Built by world-renowned Doctors of Physical Therapy & Fitness Experts. Over $4,000 in value compared to in-person physical therapy alternatives.

Success Rate
Happy [P]rehabbers

Take Control Of Your Achilles Rehab

“The most complete Achilles rehab exercise program you’ll ever need”

Achilles tendon issues are usually a result of doing too much too soon or a lack thereof of doing anything for your calf and lower limb muscles.

 As they say, “if you don’t use it you lose it”, and this is true when it comes to calf strength and Achilles tendon strength & stiffness. If you’re dealing with chronic calf injuries and/or Achilles tendon pain, you’re in the right place.

In this 8-week program you will learn how to manage an acute or chronic calf/Achilles tendon issue, education & exercises to address the common underlying causes, and a plan that will set you up for success long term!

  • 7-day no questions asked free trial
  • Zero wait times, no hidden fees, no barriers to entry

  • Quickly get out of pain with Achilles rehab exercises

  • Regain range of motion & balance with foundational foot & ankle activation and strengthening exercises

  • Improve lower body mobility with comprehensive exercise programming

  • Appropriate for any fitness level or exercise experience

  • Available on-demand, anytime, anywhere via our revolutionary app.

Common Problems With The Traditional Healthcare Path

  • Lack of access to quality in-person care or knowledge

  • Lack of time in your schedule or lifestyle for in-person services

  • Lack of financial resources or insurance benefits

  • Not in control of your health outcome – having to wait on tedious appointments or services

  • Over-prescribed medication and reliance on ineffective medical interventions

  • Tedious, insufficient results & not knowing what doesn’t work

You will find NONE of these problems with the [P]rehab app!

We’ve designed a solution that eliminates all of these pain points and delivers the results you want as fast as possible!

achilles rehab program calf strains prehab guys

Program Details


The Prehab Guys

8 weeks


Rehab: Recovery from injury & get out of pain

Program Schedule

This week focuses on the introductions of range of motion and isometric exercises, which are heavily supported by research for Achilles rehab! With repetition you will experience a reduction in pain & stiffness in due time!

We add layers to the introduction exercises by adding different planes of movement coupled with more standing, weight bearing exercises to challenge the Achilles tendon appropriately.

Big toe mobility begins to be addressed as it has a significant impact on Achilles tendon & calf health. In addition, we begin to focus on ankle dorsiflexion strength & single leg calf strength.

The ankle mobility and foot intrinsic exercises continue to progress. Meanwhile, we begin to add external weight to the calf strengthening exercises!

Now you can safely introduce calf & ankle mobility exercises coupled with progressive single leg calf & lower body strengthening exercises, get ready!

Big toe mobility continues to progress as well as calf strengthening with the introduction of dynamic heel raise variations! Time to feel the muscle burn in other leg muscles as you add in more lower body exercises.

The foot intrinsics & the soleus AKA powerhouse of the calf are challenged in this workout, meanwhile creativity is added to the traditional wall support sit to target the calf more!

It’s time to work towards standing single leg heel raise variations while you continue to progress the combination of hip & ankle strengthening exercises to support the Achilles & calf complex.

Ready to Get Started?
Welcome to the [P]rehab Family

Over the past six years as Doctors of Physical Therapy, we have seen a plethora of patients with different kinds of aches, pains, and injuries. The interesting fact was that most of these issues could have been managed or even prevented if people had a solution to quality exercise & education information they could access anywhere, at any time.

Thus, to give power & health back to the people, we pioneered the anti-barrier solution using the latest evidence-based research, technology, and our clinical experience. Our programs are safe & effective; they feature preventative rehabilitation exercises & education that teach you how to get out of pain, avoid injury, and optimize your health.

Included in the Prehab App

50+ High-end Programs

Unlimited access to ALL of the [P]rehab programs at once, available anytime, on demand. Take care of your rehab, prehab & fitness needs through just one revolutionary app.

50+ High-end Programs

80+ Engaging Classes

Follow along class style sessions led by a Doctor of Physical Therapy and/or a Certified Strength Coach built on principles of load management, specificity, progressive overload, muscle group ratios, and more.

100+ Workouts

No time for a full program? If you prefer effective single-day workouts, in the areas of Injury prevention, Mobility, Strength, Performance, (and more) – we got you covered!


4,000+ tutorial videos

Search through detailed step-by-step instructional videos that teach you how to move properly, perform, what to feel, and which mistakes to avoid.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.



Find your perfect program with the help of our intake BodyScan built to pinpoint exact solution for your needs.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Custom Workout Builder

Build your own custom workouts & save your favorite exercises/routines.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Alternate Exercises

every exercise can be swapped to an alternative exercise if its too challenging.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Programming that fits you

Choose from rehab, prehab, mobility, performance, and fitness programs.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


Growing Library

New exercises, programs, workouts and guides added regularly so you always have fresh content to consume.

Take Control of Your Health

Claim your 7-day free trial today and secure VIP access to the [P]rehab app.


taking control of your health has never been easier

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

*Corporate + group rates available, please email

What Our Members Say

I will definitely be checking out their other programs

I first got to use the Prehab Guys platform through some PT work I did earlier this year. When I started hitting the trails again post lockdown and some mild pain and stiffness showed up in my left Achilles, I knew I had to fix the issue before some more serious problems came up. Looking to save some money vs traditional PT while still seeking for a robust PT regimen, I signed up for the Prehab Guy’s Achilles program. The program is gradual. You start slow but ramp up over the weeks. I opted to load most of the exercises with dumbbells to create more tension (if no dumbbells, a loaded backpack, bag of rice ,etc, works just as well). The videos and instructions are clear and informative, and the support team is always available. While the program is 12-week long (7 day a week), I stretched it out due to my schedule. I have now completed Phases I and II and I am glad to report my Achilles is pain free. The Prehab Guys have allowed me to up my mileage and tackle more technical courses over the weeks. My Achilles still felt strong after my last 17 miler with 3000+ ft elevation. I’ll certainly look to explore more of the programs to tackle the other issues. I would definitely recommend the Prehab Guys for anyone who is looking for serious but economical PT or prehab work

– Nick S

This program was easy to follow

As i have been running a bit more than usual, my achilles tendon has troubled me. At first I was hesitant to try out an online program, however this program was very easy to follow and required almost no equipment. More importantly, this program really helped build my calves and achilles tendon to the point where I feel like I am even stronger than before my injury!

– Roy N

Rest alone is not the answer, this is

My Achilles tendon has been painful recently. It seems largely due to overusing my legs. At first I thought rest would be best to allow for everything to heal, rest didn’t seem to be the answer for me as the issue remained. This program helped walk me through an entire protocol that took me from zero to hero again. I feel great and would recommend this to anyone with achilles issues.

– Steve M.

Rehab from the comforts of your home

I have had a history of ankle and achilles tendon issues while playing sports. I never properly rehabbed my ankles and achilles through all the years of basketball I have played. Over time I felt less confident with high intensity exercises, let alone playing competitive sports. The education + exercises prepared me for a very smooth transition to back basketball. I loved the ability to perform this at my house with minimal equipment. Thanks for the great program!

– Kian Y.

Now use it every week to stay healthy

I have used the [P]rehab App to recover from an achilles injury, a knee injury and now use it every week to stay healthy. I highly recommend you do the same!

– Matt D

This helped rehab my Achilles

I had ankle and foot pain for a year and I couldn’t figure out why. I had a friend tell me it was likely my Achilles and I found your program. I’ve been working it since December and though I still have a little tender spot at the back of my heel, I’ve started to run, jump rope, box jump and burpee again. (Definitely scaling reps back but just being able to do it is a huge win!!!)

– Crystal K.

Physical Therapy & Fitness Programs included in the New Prehab App

Program Categories

Rehab: Our rehab programs reflect the education, exercise programming, and
progressions we use as PTs when working with specific injuries and conditions. These programs have a dedicated early rehab phase and step-by-step progressions that mirror a comprehensive rehab program. If you know exactly what you’re dealing with, then these programs are right for you.

Mobility: Our mobility programs take a specific and non-specific approach to improving targeted movements. Through repeated exposure and the right combination of exercises, you will free your body to move further and easier than before!

Fitness: Our fitness programs are designed to enhance your physical fitness safely and effectively by learning the proper principles of training. Each of our fitness programs emphasize training smarter with injury prevention in mind. We have different options based on your goals & equipment availability!

[P]rehab: Our [P]Rehab Programs focus on the main regions of the body by integrating an isolated & global approach to give you a truly comprehensive guide to take control of your health whenever you need it most. With proper exposure and dosage to various movements, coupled with education, your body will be that much more ready to handle anything your life demands from it!

Performance: Our performance programs are intended for those with exercise experience, no limitations, and for those looking to elevate the bar. These programs will help you achieve personal bests while at the same time protect you with [P]Rehab fundamentals.

Frequently Asked Questions

Achilles Rehab Program

  • This program is best suited for those with moderate to severe (5+/10) pain in the calf or lower leg that is achilles related! If you are dealing with Achilles Tendinitis, Achilles Tendinopathy, New or Old (chronic) Achilles strain/injury, orlow to moderate levels of plantar fasciitis (if high level please see Foot & Ankle Rehab), or post-op achilles repair with no restrictions and MD clearance then this is the program for you! If you are looking for more of a challenge, check out Achilles 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, Resistance Band, Chair, Large Ball, Lacrosse Ball, Wall Support, Towel, Weight (DB/KB), Box, Loop Band


  • 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

  • The monthly membership is $49.99/month (USD) and $199.99/year (USD. Our annual program begins with a Free 7-day trial while the monthly membership does not. Both memberships provide unlimited access to all programs and workouts, including new programs, workouts, and classes as they launch. The [P]rehab App Memberships are only accessible on our mobile app
  • 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.
  • Yes! We are grateful for all the work military personnel and first responders do. Additionally, we were once students ourselves and are always supportive of the next generation! Please email us at with documentation of your student/military/first responder status and we will give you a special discount :)
  • FSAs and HSAs are used to pay for common out of pocket healthcare expenses. As a general rule of thumb, qualifying healthcare expenses include the cost of treatment or prevention of disease. If you think you have a medical condition that would benefit from an exercise program like our membership, we suggest you talk with your doctor and have him/her provide you with a Letter of Medical Necessity. We have had many people use their FSAs and HSAs in the past! Please check with your FSA/HSA for more information
  • If you don’t want to continue, you can cancel your membership renewal through your my account page. Follow the prompts to cancel on the Settings page, and your membership will not renew. 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 Achilles pain for a fraction of the cost of in-person PT