ANKLE SPRAIN

[P]REHAB PROGRAM

Learn an evidence-based approach to handling lateral ankle sprains

LET’S CHANGE THE NARRATIVE ABOUT RECURRENT ANKLE SPRAINS

The Ankle Sprain [P]Rehab Program is the ultimate resource for those looking to recover from a lateral ankle sprain injury. No matter your fitness level or equipment restrictions, we have a carefully thought out plan developed for you that can be tailored to your needs! We are excited that you’re making the right choice with how to manage your lateral ankle sprain – which is proper education and proper exercise programming!

A progressive 16-week program designed to help you recover from most lateral ankle sprain issues
Learn about lateral ankle sprains and what you should immediately start with after an injury
100+ exercises to progressively restore your ankle stability and balance with graded exposure
Systematically build up your capacity back to your baseline and ideally better so you can handle what sprained your ankle in the first place!

CHECK OUT THESE SAMPLE VIDEOS

SIDE STEP – BAND AROUND FOOT

UNDERSTANDING LIGAMENT SPRAINS

SINGLE LEG RDL – KB HAND OFF

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!

Nicole N

"I sprained my right ankle playing soccer and it caused all sorts of problems with my knee and hip. I was concerned I wouldn’t be able to compete at the level I’m capable of if my ankle wasn’t 100%. Fortunately I found this program and I still do the exercises to this day. My ankle feels stronger than ever and I have zero issues with training or playing now! Definitely recommend this program for any athlete that has dealt with an ankle sprain!"

"The Prehab Guys are lifesavers! I was doing a military press when I felt a sharp pain in my right shoulder. For two weeks it clicked and had stabbing pains. I did what any fool does and became a doctor via Google search. I was sure I was never going to lift weights again after reading many horror stories online... but then I stumbled upon The Prehab Guys. After doing a few movement tests, I realized I didn't have a tear but rather needed to strengthen my shoulder and the muscles around it (particularly my back). I purchased the "Shoulder Prehab" program, installed the Prehab app on my iPhone, and I was off to the races. The Prehab app includes daily workouts (10-20 minutes max) specifically for the body part you are rehabbing. At first, I still had some shoulder pain during the stretches and band workouts... but in under a week, I was feeling great. Now 2 months later, I am stronger than ever! These guys are really on to something here... a regular Netflix of rehab! No questions asked, buy the Prehab program you are considering right now."

Justin Mark O'Brien

"My name is Matt and I'm a 5th year physical therapy student. I have been avoiding any pressing exercises (including pushups) since my junior year of high school when I started to have some shoulder issues. Since then, I've been to PT for rotator cuff tendonitis, pec minor tightness, poor posture / muscle imbalances, but none of that has really helped. It's been a frustrating process. I had seen some of the Prehab Guys' content on Instagram, and was excited when I saw this program come out. I decided to go for it. I used the app on my phone, so I would be able to read/watch exercise descriptions while working out, track each workout, and take notes on any modifications I had to make. The exercise descriptions were easy to follow and understand, and it was very clear how to make exercises easier if I needed them to be. I finished the program feeling strong. My scapulas wing less and my mid/low traps feel much stronger (those were my two main issues coming into this). I'm starting to reintroduce some pressing movements now and so far so good! I also have a bunch of new favorite exercises from the program that I can use in workouts and plan to use with my future patients. Definitely glad I decided to get this program!"

Matt Genereux

"The Prehab Guys and their app is a perfect solution for all those who want to improve their body mechanics ,reduce (or eliminate) pain, and improve controlled range of motion. For those of you that want to continue living active lifestyles I would definitely recommend all of their programs. Their exercise videos are put together well and are easy to follow with the video explanations and verbal tips too. I currently use the Hip, Neck & Mid back, and Shoulder app and they are all worth the money and effort (or even more!). The workouts are just long enough you can do them daily (15-20 minutes) and they are great to counter balance the stress and strain of daily life!"

Žiga Brlek

"I've recently signed up for both the shoulder and the hip programs, and found my shoulders and hips are already feeling better, I'm less stiff and more stable which is so appealing to me both as a 54-year-old runner, lifter, and a coach. I really appreciate the attention to detail and good form. I appreciate the work that goes into making it such

Rhonda Hart

"I was in severe pain after months of increasing the volume and intensity of the kettlebell military press in preparation for a training certification. Unfortunately, I had to forfeit that particular challenge at the event. Then I experienced the loss of all the strength I had gained in the past months. I tried all the tricks I could, ice, ice bath, liquid nitrogen bath, massages, chiropractic visits, dry-steam-infrared sauna. I also incorporated random shoulder mobility drills. All of it made very little difference. 2 months after hitting rock bottom I purchased the shoulder prehab program and committed to follow it strictly. The program was easy to follow and I got to work on it immediately. At first glance I wondered what those seemingly innocuous exercises could possibly accomplish on an experienced lifter like myself but I did them nonetheless. I quickly realized how I had adopted some faulty mechanics in my search of a 1 RM. The progressive nature of the program worked out fantastic. Slowly as each work-out and week went by, I was reconnecting dots via mind muscle awareness during shoulder blade movement. I specifically identified the movements that had an almost immediate effect on any sensation present in the first few reps of a given exercise. After about 6-7 weeks into it I knew I was (finally) on the right track. I experienced a reduction in pain with all aspects of life. This program works and was necessary in its entirety for me to see results. A few drills here and there would perhaps have worked before any appearance of pain but once I became chronically affected by it I needed a professional design. Adhering to it is also much cheaper and convenient than scheduling multiple visits with a physiotherapist. I have found the work-outs within it perfect in length and not tiring. They felt like an extended warm up to a training session. I am back to pressing heavy today: pain free. Thank you "

Carl

"I had injured my AC joint twice in a span of a year, the pain was so bad that I couldn't even sleep on my left side. At one point I thought I am never going to be able to lift again. Finally came across the Shoulder program and decided to enroll. I am currently in the last week of the program and my shoulders are feeling great again. I have build great strength in the last 3 months. I have been so impressed with the shoulder program that I decided to enroll with their knee program as well."

Rohan D

"Hey Guys I’m on my 3rd week. After 30 years of Continuous training you bet I have some shoulder issues. I thought I was pretty much done with doing any more intense workouts. After 3 weeks my bad shoulder is starting to feel better. Every person has their issues just stick with it and everything will work out"

Mark Vinci

"I have recently had some shoulder discomfort when lifting. I took time off, tried ice, massage, and anti-inflammation meds, nothing gave me anything more than temporary relief. I thought I had to just live with this ache when working out. I I went through the shoulder prehab program by the prehab guys which took me through many exercises. By the end of it I went back to my bodybuilding and hypertrophy style of training pain free! My favorite part was that towards the end I was performing exercises within the program that I had previously done at the gym making the transition smooth."

Brion-Austin-Hilbert

"As a desk jockey, I spend much of my time in one position which I’m sure had led to my mid-back/shoulder stiffness. The shoulder prehab program really gave me better mind-body control with muscles around my shoulder and mid back. This program required minimal equipment which made it very easy to perform anywhere. This program gave me a database of exercise I can choose from whenever my discomfort comes on, more importantly I learned how to stay pro active with taking care of my body."

Kevin Hsu

"After years of chronic pain after arthroscopic surgery on both shoulders, I was desperate to get back to an active lifestyle. I had tried all the standard recovery procedures and after countless hours of physical therapy and all that comes with it (co-pays, coordinating my schedule around their standard business hours, and the wasted time getting up to speed with each PT) I was fortunate to find The Prehab Guys shoulder program. From day one I was able to tailor my workout to the phase I felt comfortable with, while at the same time learn and understand why I was doing specific workouts - on my own time! As I progressed so did the workouts, and the ease of use made it a no brainer to keep going. After thousands in copays and countless hours away from work, I am finally on the road to recovery and continue to utilize all the information these guys have put together. I genuinely can’t thank them enough and look forward to the continued progression utilizing both the app and prehab community."

Corey Donohue

"The Prehab Guys Shoulder Program is the perfect method for strengthening your shoulders. As a rock climber and motocross rider, I know the importance of strong shoulders--Without them, it's easy to get injured. In the past, I have suffered from conditions like chronic bursitis due to weak shoulders. With help from the Prehab Guys, I am now stronge"The Prehab Guys Shoulder Program is the perfect method for strengthening your shoulders. As a rock climber and motocross rider, I know the importance of strong shoulders--Without them, it's easy to get injured. In the past, I have suffered from conditions like chronic bursitis due to weak shoulders. With help from the Prehab Guys, I am now stronge

Tom Dillon

"This is a pic of me at my last race in 2017, 3 months after I was in a car accident and my shoulder went downhill from there. I was looking for an exercise program for my shoulders and found The Prehab Guys programming to be very thorough. I followed it to the T and got some great results! I recommend it to anybody looking to strengthen their shoulders! Not sure if I'll ever be my former self but with TPG programming I'm definitely stronger than I have been in the last few years so thank you for everything you guys do! I'm very grateful!"

Travis C

"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."

Cheryl R

Lateral ankle sprains can be challenging and frustrating due to having the highest injury AND reinjury rate amongst any lower body injury. The high reinjury rates are likely because most ankle sprains aren’t properly managed in the first place. It’s time to change the narrative with [P]Rehab – we’ve designed a solution for you to get back to normal life while protecting your ankles into the future!

$ 149

16-weeks of progressive workouts
100+ ankle and lower body specific exercises
Ankle Sprain Education Resources
Detailed step-by-step exercise and education videos
Lifetime to the app and exercises

FREQUENTLY ASKED QUESTIONS

WHO IS APPROPRIATE FOR THE ANKLE SPRAIN [P]REHAB PROGRAM?

This program is for anyone looking to recover from your average, non-complicated lateral ankle sprain injury. No matter your fitness level or equipment restrictions, we have a carefully thought out plan developed for you that can be tailored to your needs! This program will build you from the ground up to improve and restore your ankle range of motion, strength, stability, balance, and overall function! However, if you cannot walk after spraining your ankle, we recommend consulting with an orthopedic surgeon and/or physical therapist in-person or consider getting an x-ray

WHY SHOULD YOU BUY IT?

If you want to take the guesswork out of how to get back to your normal life after a lateral ankle sprain injury, this program is well worth your investment! More importantly, there is no waiting game, you can get started taking care of your issue immediately. Timing can be everything with ankle sprain injuries!

WHAT IF I HAVE AN OLD OR NEW ANKLE SPRAIN? IS THIS STILL APPROPRIATE FOR ME?

Yes! We have designed our program to be appropriate for older (>2 weeks) and newer (<2 weeks) ankle sprains. With our education videos – we help you determine where you should start with our program, more importantly if you’re appropriate to begin our program. Again, if you cannot walk or bear weight through your ankle for at least 4 steps – it may be in your best interest to get your ankle checked out first to rule out a fracture or significant injury.

WHAT IF I RECENTLY HAD SURGERY, IS THIS STILL APPROPRIATE FOR ME? WHEN CAN I START?

We are going to take a more conservative approach and suggest this program will be more appropriate once you are closer to 2-3 months post-op AND you have been cleared for regular exercise 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 without any restrictions. Do not hesitate to reach out to us directly if you’re still concerned

I HAVE VERY LITTLE TRAINING EXPERIENCE, IS THIS STILL APPROPRIATE FOR ME?

Yes! Our early phases will walk you through easier exercises and movements to build the foundational work capacity necessary to tolerate the higher-level exercises and movements to come. Then you will continue through carefully designed programming to increase your strength and ultimately training experience!

IS IT TRUE THAT I CAN ASK YOU GUYS FOR HELP WITH MY ISSUES IN THE DISCUSSION BOARD?

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!

WHAT EQUIPMENT DO I NEED?

We designed most of our workouts specifically in mind for you to do at home with minimal equipment. We recommend a foam pad, foam roller, hip & core system, kettlebell, lace up ankle brace, 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.

WHAT PAYMENT OPTIONS DO I HAVE?

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

HOW DO I GET STARTED AFTER PURCHASING?

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!

WHAT IS THE DIFFERENCE BETWEEN THE FOOT & ANKLE, ANKLE DORSIFLEXION OVERHAUL, ACHILLES, & LATERAL ANKLE SPRAIN PROGRAMS?

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!

AM I ABLE TO DO THIS AT THE SAME TIME AS OTHER [P]REHAB PRODUCTS ON YOUR APP?

It depends! Yes, you’re physically able to have multiple programs going on our app that you have purchased. However, we would only recommend an upper body [P]Rehab program at the same time as the Hamstring program. It doesn’t mean you can’t do two lower body programs, it may just be A LOT of exercise volume for most people.

HOW DO I PURCHASE THIS AND ACCESS IT IF I HAVE ALREADY PURCHASED A DIFFERENT PRODUCT ON YOUR APP

In order to make sure you can access ALL of the products 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 product. 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 products purchased on the same account. Don’t hesitate to reach out if you have any questions or need further assistance.

WHY AM I GETTING A SIGN UP ERROR?

You must remove any space when creating your nickname. Below is an image showcasing this.

WHEN CAN I USE 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.

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!

ANKLE SPRAIN

[P]REHAB PROGRAM

PROGRESSIVE EXERCISE PROGRAMMING FOR LATERAL ANKLE SPRAIN INJURIES

LET’S CHANGE THE NARRATIVE ABOUT RECURRENT ANKLE SPRAINS