ankle dorsiflexion the prehab guys

Ankle

Dorsiflexion Overhaul

IMPROVE Your Ankle Dorsiflexion
LEARN The Secrets to Unlocking Your Ankle Mobility
[P]REHAB Your Ankle For Performance
Give your ankle the mobility maintenance it deserves and reap the benefits of better functional movement!

PROGRESSIVE ANKLE DORSIFLEXION SPECIFIC MOBILITY & STABILITY EXERCISES

“FUNCTIONAL MOVEMENTS START WITH THE ANKLE”

The Ankle Dorsiflexion Overhaul [P]Rehab Program is the ultimate resource for those looking to improve their ankle dorsiflexion mobility. If your mobility is limited due to an injury/surgery in the past, or you’re just dealing with stiff ankles that are limiting your workouts and athletic performance, this program is perfect for you. We have a carefully thought out plan tailored towards active individuals! Passive interventions yield passive results, you will have to earn your ankle dorsiflexion mobility. With that being said, all you have to do is commit to our program and put in the work!

A progressive 6-week program appropriate for anyone with an ankle dorsiflexion mobility limitation and general exercise experience

Learn the secrets to unlocking your mobility, including comprehensive ankle mobility exercises coupled with end-range ankle dorsiflexion strengthening

50+ ankle dorsiflexion specific exercises to truly improve your ankle dorsiflexion

Systematically build up your tolerance to loaded ankle dorsiflexion movements

“HOW DO I KNOW IT WILL WORK?

THE [P]REHAB PROGRAM IS BASED ON:

Ankle Dorsiflexion 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

ANKLE DORSIFLEXION MOBILIZATION – DYNAMIC, KETTLEBELL

WHY DO WE KEEP THE TOES ELEVATED WITH EXERCISES

SPLIT STANCE LUNGE – TOES ELEVATED

THIS PROGRAM IS A GAME CHANGER

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

Brooke G

"Hi guys, I did the Ankle dorsiflexion program and it was awesome! Seriously wonderful. I am a former NCAA D1 athlete and it was really nice to have topnotch rehab without my athletic trainers around. I played D1 Basketball so ankle injuries were so common. And as an adult triathlete, I ran with chronic pain in my ankle for 10 years after I tore everything in my ankle, ironically while not playing basketball... that pain followed me until I did the rehab program. No joke."

ANKLE DORSIFLEXION LIMITATIONS WILL CORRUPT OPTIMAL MOVEMENT STRATEGIES

Ask anyone in the industry, ankle dorsiflexion mobility matters. Without it, you run the risk of exposing other body regions to excessive strain due to compensatory strategies. Don’t fret, we have blended science with our clinical expertise to provide you with the ultimate solution. This program has been tested and proven by countless people both in the clinic and digitally, and we know it can help you too!

ONE TIME PAYMENT

$ 79
  • 6-weeks of progressive workouts
  • 50+ ankle dorsiflexion specific exercises
  • Ankle Dorsiflexion Education Resources
  • Detailed step-by-step exercise and education videos
  • Lifetime to the app and exercises

FREQUENTLY ASKED QUESTIONS

This program is for anyone looking to improve their ankle dorsiflexion mobility. If your mobility is limited due to an injury/surgery in the past, or you’re just dealing with stiff ankles that are limiting your workouts and athletic performance, this program is appropriate for you as long as you have general workout experience.

If you want to take the guesswork out of regaining your ankle dorsiflexion mobility, learn the secrets to doing it from the comforts of your home, and educate yourself on the most common errors that prevent someone from regaining their mobility, this program is well worth your investment!

We are going to take a more conservative approach and suggest this program will be more appropriate once you are closer to two months post-op AND you have been cleared to exercise and work on ankle dorsiflexion by your surgeon/physical therapist. As you may know, there are post-op precautions and restrictions in regards to movements, your range of motion, weight lifted, and activities of daily living. It will be good to follow up with your surgeon and your physical therapist to learn these precautions and the timeline for them as there may be nuances and other details that are specific to your surgery and your scenario. It is essential you’re cleared to exercise with no range of motion or weight-bearing restrictions. Do not hesitate to reach out to us directly if you’re still concerned

We are going to take a more conservative approach and suggest that you have been cleared to exercise and work on ankle dorsiflexion by your surgeon/physical therapist. All injuries are not the same, and it will be good to follow up with your surgeon and your physical therapist to learn if you have any movement or exercise precautions. It is essential you’re cleared to exercise with no range of motion or weight-bearing restrictions. There are weight-bearing strengthening exercises and stretching exercises in this program, which for you pre-surgery, may not be appropriate. Do not hesitate to reach out to us directly if you’re still concerned.

As long as you can tolerate general body-weight movements including squats, lunges, and single-leg exercises, you should be fine! This is not a beginner program by any means, but it is also not an expert program. If you have questions or concerns, don’t hesitate to contact us!

We do have a discussion board designed to share success stories, communicate with other members of the community, and get app support if and when needed. However, we cannot and will not provide medical advice on the discussion board. We have created educational videos, resource videos, and training support videos that are designed to answer the most common FAQ – we recommend checking these videos as they will likely answer your question!

We designed most of our workouts specifically in mind for you to do at home with minimal equipment. We recommend an exercise band, exercise step, kettlebell, and a wedge. 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.

You can purchase with one easy payment today and you will have access for life!

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 [P]Rehab programs, 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 for [P]Rehab programs! Please check with your FSA/HSA for more information.
If you’re currently rehabbing an old or new injury, your primary focus should be on our program versus other programs or exercise. Think of it as a short term sacrifice to reap the greatest long term benefit. The program is truly comprehensive with graded exposure supported by science that WILL get you back to your training routine before you know it! In these early phases, the less variables there are, the easier it is for you to learn what is and isn’t helping. At max, we’d only suggest simple aerobic/cardio exercise that does not aggravate your injury or training body areas not associated with your injury!
It may be smart to take a break from your current routine until you make enough progress that you can tolerate your routine again! Once you feel comfortable working back in your normal routine or exploring new activities, we’d suggest trying our program before, after, and on different days than your normal routine. It totally depends on the person, your fitness level, and your routine in regards to the best placement for our program!

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 be accessed on your phone via our Prehab App, computer, or iPad!

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!

A general rule of thumb, our anatomy and [P]Rehab programs are great to do prior to your routine, especially our mobility programs. On the contrary, you can perform these programs on separate days if the workout is too long for you, which may be the case if you’re nearing the end of our programs in the later phases! This is especially true for our [P]Rehab to performance programs, which are suited best to be performed by themselves or on separate days than your normal routine!

It depends! Yes, you’re physically able to have multiple programs going on our app that you have purchased. However, it depends on which ones you have in mind as well as what you’re doing training-wise outside of our products. 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.

In order to make sure you can access ALL of the products you have purchased under the same username – please make sure to use the same email address that you are currently registered under at checkout. Once purchased, your new program will be visible in the app!

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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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!

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