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!
BUT DON’T TAKE OUR WORD FOR IT… HEAR IT FROM OUR MEMBERS!
"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!"
This program is not intended for medial or high ankle sprain (please see Foot & Ankle Rehab). If you are dealing with Grade I, II, III lateral ankle sprain of any of the lateral ligaments; anterior talofibular, calcaneofibular, or posterior talofibular ligament then this program is for you!
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.
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
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!
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!
No Refunds. Store Credit or Exchange Only
We no longer offer refunds for our digital product, however we do offer Store Credit or an Exchange for a different program of your choice. As long as you are within the 30 days, you will qualify for store credit or an exchange
With Store Credit, you are able to use it when you are ready to make your next purchase and it does not expire.
Your store credit can be used on anything [P]Rehab related such as: our [P]Rehab shirts, [P]Rehab bands or another [P]Rehab program.
If the new program you would like to purchase is less than what you paid, we will give you a credit of the remaining balance that can be used at a later time for your next purchase.
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!