Foot & Ankle Rehab Program

Fix Foot & Ankle 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 Foot & Ankle Rehab

“The most complete foot & ankle rehab exercise program you’ll ever need”

26 bones, 30 joints, over 100 muscles, tendons, ligaments, and over 7,000 different nerve endings in each foot that all work together to give us the best medicine; movement.

Due to the complexity and importance of the foot & ankle complex, when discomfort is present it’s extremely important you take care of it! In this program you will learn how to take care of not only your foot & ankle but also your entire lower body using simple solutions.

In return, you’ll earn the outcome of returning back to the things you love to do with more capacity and less pain & limitations.

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

  • Quickly get out of pain with Foot & Ankle 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!

Program Details


Craig Lindell PT, DPT,  CSCS

8 weeks


Rehab: Recovery from injury & get out of pain

Program Schedule

Take control by reducing pain and stiffness in your foot & ankle with safe and effective introductory range of motion & muscle activation exercises! Make sure to perform the exercises barefoot or without shoes on as much as possible to engage those small but very important foot intrinsic muscles!

We add more range of motion exercises in every plane of motion as the foot & ankle has a lot of unique physiologic motions available! We also begin to activate the deep calf muscles including the tibialis posterior & tibialis anterior with isometrics.

It’s time to move past the introductory phase and get muscles in our entire lower body working together. This means we’re getting standing working those calves, quads, and glutes!
You’ve earned the right to perform single leg exercises while also learning to become the master of the tiny yet powerful intrinsic muscles of the foot!

Time to focus on calf flexibility and ankle dorsiflexion mobility while progressing foot & ankle strength along with balance!

Let’s keep it going with ankle dorsiflexion mobility gains, meanwhile you learn how to target the soleus muscle & how to challenge the arch of your foot with progressive standing exercises!

  • Get ready to add on layers of strength in standing positions while continuing to improve balance. We’ll be tapping into challenging your foot & ankle proprioception!

We continue to strengthen isolated foot & ankle structures while also beginning to strengthen the entire lower body! Get ready to feel those hip flexor muscles!

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

Helped me fix issues from an old surgery

What I love about the foot program is that it incorporates the core and hips. I have had two labrum repairs in my right hip and due to compensation through the years I developed a weak core and weak feet/ankles. It has been the perfect course to follow during my shoulder recovery to keep strength up in my feet and hips. I am super type A and love that the programs tell you exactly what to do and when to do it. Through all of my injuries, I had lost a lot of confidence in my body and I second guess what to do the app outlines everything so I can gain confidence again.

– Bailey I.

Back to walking pain-free

Within 2 weeks of starting my ankle pain was mostly gone and now after 4 weeks, I can walk pain-free. The hip program has helped me strengthen my core and improve my flexibility. After 2 weeks I was way stronger during my Pilates classes, and now at 4 weeks, I’m able to get deeper into yoga poses and engage my core with more control.

– Michelle M.

Better quality rehab than previous in-person experience

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 canceled. 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 for getting me back on the roads. I also did the shoulder program for a torn labrum and it was fantastic also.

– Cheryl R.

I have my confidence & strength back

I have sprained my ankle numerous times while playing basketball. I never properly rehabbed my ankles with these injuries. Over time I felt less confident with high-intensity exercises let alone playing competitive basketball. I figured I would give this foot and ankle prehab program a try. I worked muscles I have never worked before, and this program has given me the strength and confidence to push myself with sports again. I loved the ability to perform this at my house with minimal equipment. Thanks for the great program!

– Kian Y.

Highly recommend for athletes rehabbing an injury

Over the years of playing soccer ankle and foot injuries became more and more common for me. I am glad that I found this program as it helped strengthen my ankles and feet making me a less injury-prone athlete. The strength exercises really helped to up strength in my legs all the way down to my ankles and feet so that when i went into a tackle I was confident. I definitely recommend this for soccer players and other athletes!

– Ryan S.

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

Foot & Ankle Rehab Program

  • This program is best suited for those with moderate to severe pain (5+/10) foot/ankle pain including: Plantar fasciitis (moderate level), bunions, turf toe, Morton’s neuroma, Lisfranc joint injury, ankle stiffness (if specific to dorsiflexion check out specific mobility program), ankle hypomobility, posterior tibialis tendon issues, peroneal tendon issues, shin splints, flat feet, general foot/ankle non-specific issues and pain, poor balance, high ankle sprain, medial ankle sprain, and recovery after fracture or ankle/foot surgery. If you are looking for more of a challenge, check out 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!
    • Foam Roller, Resistance Band, Chair, Lacrosse Ball, Towel, Wall Support, Large Ball, Box, Weight (KB/DB)


  • 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 or prevent your foot & ankle pain for a fraction of the cost of in-person PT