FIND YOUR IDEAL

[P]REHAB Program

When it comes to your health, timing is everything! Don’t waste time waiting for another recommendation or trying to do your own research, learn what your body needs by taking our quiz, it literally takes less than a minute.

RELIEVE
Pain

PREVENT
Injury

IMPROVE
Performance

OPTIMIZE
Movement

WHAT ARE [P]REHAB PROGRAMS?

[P]Rehab programs are comprehensive workout programs based on body region, diagnosis, movement, sports, and activities that include detailed exercise guidance and education designed to teach you how to take control of your health and bulletproof your body

“HOW DO I KNOW I CAN TRUST THE QUIZ?

This Prehab Guide is based on:

Mutually exclusive questions
backed by scientific evidence

Comprehensive consideration
from multiple physical therapists’ expertise & clinical experience

Tested & proven
by thousands of real client interactions

[P]Rehab programs can CHANGE your life

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

Sean B

Sean B

"Dear PRehab Guys, Thank you. You gave me outstanding program protocols and results. I was able to use it for 6 weeks to build ROM and strength and stability. An opportunity came up to do the rotator cuff repair and I decided to go for it. Thanks to your shoulder program and my surgeon's skills, I came out of the operation w/o the typical pain and was able to progress thru my PT to increase ROM and shoulder capsule strength and stability. At 4 months post op, I am hopeful to continue my safe and successful PT in order to add a decade more of aggressive athletic adventures! Thank you!"

Carl

"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 "

Rohan D

Rohan D

"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."

Corey Donohue

"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."

Tom Dillon

"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 stronger than ever. The beginning of the program focuses on relief of shoulder pain, while the rest focuses on strength and stability. This makes for a perfectly balanced program that can be repeated as needed. The exercises each come with a short video that contains easy-to-follow instructions on form and technique. I highly recommend the Prehab Guys Shoulder Program for anyone who wants an instructional, straightforward, and effective solution for their shoulders for life."

Arne S

"If your looking for Science-based PT that really gets your issues resolved, Go and check out [P]Rehab programs! After experiencing some knee issues I joined the knee program, I love the choice of exercises and the videos are an absolute milestone!"

Brittany Adam

"I have been working out through knee pain for the last 2 years. It was one of those nagging injuries that wasn't bad enough to go get seen, yet at the same time it was concerning. I found the prehab guys through social media and loved their content, so I gave this knee program a try. It was a process, but after going through the first two phases my knee pain was completely gone. I have been consistent with the exercises and haven't noticed any discomfort ever since!"

Ivan Ip

Staffan B

"As a volleyball player, I've had knee issues as long as I can remember. Throughout the years, I've tried various methods for managing my problems while still getting the most out of every practice and training session. The Knee [P]Rehab program is the first program I've seen that takes a completely holistic approach to knee health. I've been able to improve my knees in a shorter time than ever before. I thoroughly recommend the program to anyone that's not satisfied with how their knees work at the moment - it's been a great addition to my regular regimen."

Ivan Ip

Ivan I

"Had a partial medial meniscectomy in May of 2019 on my left knee. Also had muscle imbalance that led to Pes Anserine Bursitis that hurt to the point where I had to limit my daily steps. I found out about The Prehab Guys from my surgeon. Before purchasing I was a bit skeptical if it would really work/help. After exhausting all other options, I bought it. Though I'm currently on week 6, I'm confident in saying this may have saved my athletic career. I'd say 80% of my knee pain is gone while my left leg has almost identical strength compared to my non-operated leg. I wish I started this program earlier. I would recommend this program to anyone pre-op, post-op, or if you're just feeling knee pain!"

Michael Goitein

Michael Goitein

"I tore the medial meniscus in my right knee back in mid-October playing tennis on hard courts, and started on your plan two months later, in December. I'm now at Phase 3, week 3, day 5, and the program has been a revelation. I can move and walk around without pain and am no longer limited in my day-to-day activities. For anyone feeling a twinge in your knee, jump on this program before you get injured! Definitely the best training of this kind I've ever done"

Jake Connors

Jake Connors

"I had some medial knee pain but wasn't sure what was wrong. I explained my pain symptoms during an Instagram-live event with Arash. He explained some potential issues, but recommended I try the knee prehab program as it would aide in any knee issues I was experiencing. Following Arash's direction, I purchased the program and performed the movements/exercises as instructed. I found the initial phase relatively easy as I've had quite a bit of strength training and other PT direction in the past; however, gauged my performance level and advanced as I felt comfortable. Midway through the second phase, I noticed quite a bit of improvement and continued with the program regiment. I've nearly completed the final phase, and plan on mixing in the final week with my regular program. I kept my activity level the same throughout the program and was playing volleyball at least once or twice a week. I also maintained most of my normal strength training program. The app really helped keep me on my game with the regiment, and now want to move onto the shoulder program to keep my shoulders healthy!"

Jacob Huertas

Jacob Huertas

"Good morning, i just wanted to write about the experience i currency have gone through with your knee program. I tore part of my knee cartilage from playing soccer and improper mechanics while training, as well as lack of mobility. With your program, I am currently on phase 2 week 2 and all I can say is wowwwww.... I should of been on this program as soon as i got hurt.. not even that i should of had this program even before my injury, just to prevent anything. I currently can not play soccer yet but I can run and I regained a lot of strength in my quads and reduced knee pain tremendously . More than that my mobility in my hips, hamstrings, and quadriceps have improved in such a small amount of time. This program is amazing, I would recommend this to anyone. Even if it's just for prevention. I'm in love with this program, thank you!"

Lisa M

Lisa M

"As someone in my late 30's who has had ongoing back pain since the age of twelve I have found the lower back program to be very helpful. In early September I started to experience back pain after 4 pain free years. With the pandemic I chose to invest in this program. 4 weeks in and I can tell I am gaining strength in ways I haven't in quite a while. Even with physical therapy I didn't feel I was able to progress as quickly."

Mike A

Mike A

"[P]Rehab not only changed the way I approach fitness, but it also helped me learn how to move through life better. When I reinjured by back in February 2019, I knew I needed a goal-oriented and structured recovery plan, I was fortunate to find the low back program. I can't thank these guys enough for helping me get back to weightlifting, triathlons, and chasing my kids. Since then, I've been blown away by the content they're creating and sharing online. [P]Rehab programming is top-tier and it's now my first recommendation to people looking to move more confidently and pain-free."

Adam Leach

Adam L

"I was diagnosed with a herniated disk and referred to physical therapy. My insurance took weeks to authorize it, and then only authorized a few sessions at a time. I was really frustrated with the insurance company, but with this program, I was able to continue my recovery without all the hassle and waiting. The daily reminders to do my exercises were great too. As a small business owner and parent of two, I don’t have a lot of time. But, with the app, I was able to do my workouts in the evenings after the kids went to sleep."

Ryan Burnett

Ryan B

"I experienced a really bad herniated disc while playing hockey that led to surgery. It was a challenging and tedious recovery, however I am really glad I eventually turned to the low back prehab program. Understanding proper positioning and form for an exercise can be difficult if you’re simply handed a piece of paper with diagrams. TPG’s videos are easy to follow, and demonstrate exactly how to execute an exercise. From a client/patient perspective, the app simulates one-on-one time with someone– and each video is provided with personalized notes and instructions from TPG, tailored to you with modifications as needed. I’ve been very impressed by the program and how the exercises progressed over 3 months, and it’s extremely user friendly. I am happy to say I back to playing hockey and golf with no back pain!"

Cody Finney

Cody F

"The bulging disc between my L5 - S1 was causing chronic pain sending referral sensations to my toes. After massage and PT for several weeks, I was free-ish from pain, but still was highly limited and my mood fluctuated frequently because all I could think about was the back pain. My Physical Therapist sent me to an ortho doc for a surgery consultation because they felt I wasn't improving. My options were to have the bone shaved off one of my vertebrae, I wasn't about to have back surgery- I choose to walk, stretch, yoga, and search the web instead. I have had many injuries so I have an understanding of how to recover and work through the pain, but this one was bad. I stumbled on your IG (Prehabguys) somehow during the peak of my back pain. You guys had some good stuff that helped me. Your back program has almost made me new and I'm just getting into the good stuff. You guys have put together something that is not only exactly what people with back pain NEED to recover, but it is easy to use. $99 for an app that shows you exactly how to recover from back pain, explains it in terms we can understand, tracks my progress, provide short simple videos showing guiding training that helps you find peace when you’re in some of the most excruciating pain someone will ever feel. My medical costs have stacked up from PT, cortisone shots, docs appointments, healthcare bills, etc. but if I had known about this app, I would have saved a lot of money! Please consider buying this if you are in back pain. I know it will help you move forward through recovery. It is helping me and has changed the way I look at pain. There are a lot of people who cannot afford health insurance and an affordable app will turn them in the right path. "

Ben C

Ben C

"Wow, these prehab guys are awesome. I started the hip program two weeks ago and can feel a massive difference already. I'm running and jumping without pain for the first time in years and feel like this course is a vital step towards my goal of running a marathon. Can't wait to see how my hips feel when I complete the course. Thank you Prehab guys."

Raed B

Raed B

"Hi, more than 10 years suffering from lower back abd hip pain. Spent $$$ with minimail to no results. Decided to look in a rehab program online since it is lockdown.tried 2, but by far this is the best program. I saw results within a month. Wife and friends noticed the improvement in my walking and sitting. Cannot thank the prehabguys enough for a great job. Love you guys Greetings from Saudi Arabia

Kara S

Kara S

"I purchased the Hip Rehab program to start 2 months after a full hip replacement on my left leg. I found the Prehab guys on instagram and really love their work. The program did not disappoint. 3 phases to work through. The videos for each movement are quality. I love being able to choose different exercises if the one provided isn't doable. The software was a little clunky but did its job in keeping me accountable in moving through this program. My left leg has gotten so much stronger. I wasn't able to do step ups well or single leg squats to a box before I started and now I can! My butt is even rounder now too! so that is a plus!! I will keep working through this program to keep my hips strong and balanced. I am planning to buy other programs from this group as well. Really recommend!"

Kendra V

Kendra V

"I had recurring hip flexor/groin pain for years and it got worse from a lot of indoor cycling. It got to a point I felt pinching/popping when just walking on flat surfaces. That was what led me to buy your program. I did it faithfully for the first 7-8 weeks and saw a lot of improvement. I have been able to bike outside all summer and went on an intense hike mostly without pain. I want to go back and finish the second half to prepare for getting back on my Peloton when the weather gets cold. But I am really feeling much better and stronger."

Michelle M

Michelle M

"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 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."

Bailey I

Bailey I

"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 had 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 and the app outlines everything so I can gain confidence again."

Michelle M

Michelle M

"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 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."

Cheryl R

Cheryl R

"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."

Rhonda Hart

Kian Yazden

"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, 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!"

Ryan Sanfilippo

Ryan Sanfilippo

"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!"

BAILEY I

BAILEY I

"The [P]Rehab Programs I did prior to my surgery during COVID helped keep my strength up. I'm 11 weeks out from my surgery so I'm still not at the point of strengthening yet but the recovery has been fairly easy so far. 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 and the app outlines everything so I can gain confidence again."

Teri B

Teri B

"20+ years of Army training, and my neck is certifiably "a hot mess". I go to a chiropractor twice a month and have learned to live with discomfort. However, a few weeks ago, after beginning a very intensive pull-up program, my right trap became sore, inflamed, and tense. I couldn't get it to relax. It was interfering with my lifts and pain continued to spread throughout my neck, trap, lats, and shoulder. I jumped into Phase 2 of the PreHab Guys neck program out of desperation after even dry needling failed to relax it. After completing Phase 2, my trap has finally relaxed, I've improved lat activation during lifts and bodybuilding poses, my neck range of motion has improved, and my chronic neck pain has significantly decreased. I've done some of these exercises before in physical therapy, but the ability to do them at home in 20-30 minutes compared to driving to a clinic and spending an hour there is a huge plus for my lifestyle. Maybe I'm just at a point in my life where I'm more likely to do my exercise homework and be concerned with mind-muscle connection...I don't know. But it's working, and that makes me happy. From hot mess to success!"

Žiga Brlek

"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!"

Lisa Tipton

Lisa Tipton

"I purchased the neck program so I could use it with my 84-year-old mom who lives with me. I love it for her! She is feeling better already. The step by step weekly approach takes away all the programming I would otherwise have to do for her as a PT myself. I scaled it back for mom and just give her a few exercises, it works perfectly. As an active user of both the hip and neck programs, I would highly recommend them for personal use or recommend them to your PT patients for purchase and home use or after PT discharge, etc. I have also told friends about both programs available to purchase if I don't have personal time to treat them."

Neil Nabavi

"I have been dealing with some neck discomfort from time to time. This Neck Program has provided me with information on how to better understand the muscles surrounding my neck and shoulder blades. This program provided lots of education, which made me feel like I was in control of my neck discomfort vs. the other way around. This program required minimal equipment making it easy to perform anywhere."

Shaked R, Personal Trainer

Michael Y

"The programs have been EXTREMELY monumental in the treatment of my patients. It has improved my own issues that I have been dealing with in my own recovery and I have been able to implement some of these programs for my patients as well. I have seen a MAJOR positive improvement for my patients that have been doing these exercises. My client retention has increased and so have the raves about our practice using the programs as a road map to how to guide someone through their corrective exercise process"

Shaked R, Personal Trainer

Will S

"At the beginning of the year, I had severe pain in both elbows, hands, and fingers. I had lost the ability to grip, and had tingling/fire sensations in my wrists and fingers, particularly the pinky and ring fingers. I was in trouble, and I was finally ready to accept this was a serious problem and I needed help. I had tried googling solutions, and there's lots of helpful advice, but not a clear progression or program. You typically see extension/Flexion exercises and some sort of resisted pronation/supination. I had tried these and it got me no where fast. Then, Covid hit. Going to a PT got a lot more complicated. I found the Prehab guys on IG and figured it was worth a shot. Although it has taken most of this year to get through the full program, I cannot state how much I feel this program has changed the trajectory of my health and life. By and large I do not have pain or nerve symptoms anymore and have progressed to more challenging exercises that at the beginning of the year were not possible. For context, I couldn't even get through week 1 of the program without severely aggravating my elbow. But, I watched the videos, posted on the forum, had a plan and moved forward. I had several instances like this, things would feel fine during the workout or during the day, and I had would have a flare up. But the difference is that now I had a plan: back off the resistance, check my posture during the day, start with gentle stretching and mobility and get my pain-free ROM back, and then start back at a pain-free workout. My thoracic region and shoulders have also never felt better! The program focuses a lot on mobility and stability of those regions, which I now know can be culprits in elbow/wrist/hand pain. I'm writing this review because perhaps you, the reader, are in pain and looking for help. I give my full endorsement to the Prehab guys for this program."

Shaked R, Personal Trainer

Shaked R, Personal Trainer

"I've dealt with wrist/forearm pain for years. To put it politely, IT SUCKS! Arms going numb at night, near-constant pain, and difficulties in performing the simplest tasks. For me, the most frustrating thing was not being able to weight train at the intensity and efficacy I had wanted. Every set of deadlifts, every shoulder press, every pull up, I was reminded of just how dysfunctional my limbs were. This Is significant for me because I'm a personal trainer. I spend my days at the gym, sometimes lifting weights. At times I've avoided the gym, some days I've avoided heavyweights. The injury has affected my job significantly. I took a chance with the prehab guys because they know their stuff. I bought the program and hoped for the best. It has been a month and two weeks since I began the program(~75% through), and the difference is night and day. I cannot express how happy I am that I purchased the program. It is difficult at times; you have to dedicate effort and time. Carve out some time from your day to get through the program and trust the process. These guys are professionals for a reason, trust them. My arms seldom go numb at night and my grip has improved a ton. I don't experience any pain or fatigue throughout the day(all symptoms that I've dealt with for years). I have yet to try my new healthy forearms at the gym, and cannot wait. This program has already proven itself and has given me a piece of my life back, one that I was not sure I'd ever get back. That's worth ten times what I've paid. I literally bought my health back. And you can too!"

WHO ARE
"THE PREHAB GUYS"?

[P]Rehab is an educational platform that teaches people how to take control of their own health through online physical therapy.

“Our goal is simple, we want to provide people all over the world with the right information at the right time, regardless of their location or access to traditional healthcare.”

Prehab, also known as prehabilitation or preventative rehab, is taking the reactive strategies that healthcare providers use with patients in the rehab & sports medicine fields — and teaching you how to perform these on your own in a proactive manner with the goal of reducing your risk for injury while improving your overall physical health.

Prehab is all about learning knowledge that applies to your body and your mind and using it to optimize the way you experience life. Prehab can help you with your daily activities, your workout routine, your favorite hobbies, your beloved sport, and any old or new nagging pains & injuries.

Each clinical member of our team holds a Doctorate of Physical Therapy degree and a Certification in Strength and Conditioning!

Take THE QUIZ NOW AND FIND YOUR IDEAL PREHAB PROGRAM