Ankle Dorsiflexion Mobility [P]rehab Program

Improve Ankle Mobility & Supercharge Lower Body Performance Anytime, Anywhere

This 2-month Physical Therapy & Ankle Mobility 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.

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Happy [P]rehabbers
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Take Control Of Top Foot & Ankle Mobility Issues Limiting Your Knees Over Toes Motion

“The most complete ankle mobility exercise program you’ll ever need in your life”

Limitations in ankle motion can be more interruptive to our daily lives and activities than we often think!

Tasks such as squatting, going up and down stairs, walking over uneven ground, and even pushing up onto our toes to reach an object overhead can feel extremely difficult.

What if we told you that you don’t have to live with this discomfort or lack of motion? That’s right, it’s time to take control of your ankle dorsiflexion mobility, and the time to do it is now!

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

  • Quickly improve ankle dorsiflexion mobility with flexibility & mobility exercises

  • Regain range of motion & optimize joint health with foundational foot & ankle activation and stability 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!

ankle dorsiflexion mobility program tight calf exercises the prehab guys

Program Details

Instructors

The Prehab Guys

Duration
8 weeks

Frequency
4x/week

Category
Mobility : Unlock your mobility to explore your body’s potential

Program Schedule

Let’s get back that ankle motion with gentle mobility and range of motion exercises for not only your ankle, but also other important tissues and structures that surround the ankle joint and assist with ankle function.

Continue the path towards improving mobility through the ankle joint with the introduction of more dynamic ankle mobility exercises and techniques with further focus on body weight drills.

This week you will focus on continuing to improve your ankle mobility through different planes of motion while also focusing on strengthening the muscles surrounding the ankle joint!

Continuing the trend towards mobility in all planes of motion, you will focus this week on further building strength of your ankle, but also your entire leg!

Your stretches will become more dynamic with further focus on mobilizing other critical joints and bones in your leg such as your tibia. Oh yeah, and it’s time to progress your strengthening exercises to single leg tasks to challenge and improve your neuromuscular control even more. Ready? Let’s do it.

You can expect to really perfect your neuromuscular control with single leg work this week. This is crucial for improving and maintaining all that wonderful ankle mobility!

You’ve put in the work, this week let’s start really putting it together! Serving up quality mobility work coupled with single leg exercises and loaded functional exercises; make sure to get your serving!

That new found ankle motion is allowing you to perform your highest level of strengthening exercises yet and helping to unlock your true movement potential! It’s the last week, Let’s get after it!

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!

Workouts

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.

START TRIAL

BodyScan

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.

START TRIAL

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.

START TRIAL

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.

START TRIAL

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.

START TRIAL

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.

START TRIAL

taking control of your health has never been easier

Every plan begins with a 7-day free trial

*Corporate + group rates available, please email

What Our Members Say

Nice to have topnotch information available!

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.

– Brooke G.

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

Ankle Dorsiflexion Mobility [P]rehab Program

  • This program is best suited for those with very mild to no (0-2) pain with ANY issue related to ankle dorsiflexion limitation. If you are dealing with a stiff ankle, Sever’s disease, an ankle fracture or have trouble with stiff calf/calves, have trouble squatting/lunges/stairs/lowering down to the ground because of limited ankle mobility, this is the program for you!  If this program is too challenging for you, check out Foot & Ankle Rehab! If you are looking for more of a challenge, check out our Foot & Ankle 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!
    • Step, Lacrosse Ball, Wall Support, Resistance Band, Weight (DB/KB), Box, Towel, Weight Plate, Slider, Foam Roller

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

  • The monthly membership is $49.99/month (USD) and $199.99/year (USD). 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. 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 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.

     
  • 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
  • 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 support@theprehabguys.com with documentation of your student/military/first responder status and we will give you a special discount :)

Fix ankle dorsiflexion mobility issues for a fraction of the cost of in-person PT