Rehab
Foot & Ankle [P]rehab] Program
Improve foot & ankle health for a fraction of the cost of in-person PT
Recover with a guided plan.
Foot & Ankle [P]rehab is a 3-phase program teaching you how to mobilize, strengthen, and build resiliency to take on both old and new meaningful challenges that life gives you. This program is best suited for those with mild to no pain (0-4/10) foot/ankle pain or injury prevention. This program is truly designed to improve your overall lower extremity health and promote injury prevention. Taking care of your foot & ankle will have additional benefits at areas like the knee & hip as it's truly the foundation to your lower body! If this program is too challenging, check out Foot & Ankle Rehab Program! If you’re looking for more of a challenge, check out our Full Body Prehab Program!
This program is best suited for those with mild to no pain (0-4/10) foot/ankle pain or injury prevention 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.
- Duration
- 12 weeks
- Frequency
- 2-4x/week
- Instructor
- The Prehab Guys
12-week arc
What you work through
- Week 1
The foundational hip hinge pattern is introduced, meanwhile balance & proprioception is challenged in multiple planes of movement & on different surfaces.
- Week 2
Learn our favorite way to loosen up the ankle with a contract-relax method coupled with exercises that promote frontal plane foot & hip strengthening at the same time.
- Week 3
This week we’re focused on unlocking midfoot mobility & introducing eccentric exercises. Then we finish off with stimulating balance & hip strengthening exercises!
- Week 4
More eccentric calf strength is part of the agenda coupled with progressive single leg strengthening exercises that focus on single limb stability.
- Week 5
This week we’re focused on a heavy dose of single leg work! With the foundational work in place, we can really start to push total lower body strengthening hitting those glutes, hammys, quads, and calves!
- Week 6
Big toe mobility is addressed while strengthening the soleus muscle in a unique fashion.
- Week 7
It’s time to make gains with getting your knees over your toes for ankle mobility along with single leg balance and stability in all planes of movement!
- Week 8
Big toe mobility is getting loaded! Meanwhile, the reaching exercises are getting progressively more challenging to build dynamic ankle stability!
- Week 9
This week is all about challenging your foot & hip stability with unique strengthening & stabilization exercises. Get ready to learn new movements!
- Week 10
Important exercises are revisited while new ones are added to the mix to truly prehab your legs from the ground up! We’re combining some serious lower body & core strength demands, get ready!
- Week 11
Low-level impact exercises are introduced while the full lower body strengthening protocol is progressed with your balance being put to the test.
- Week 12
You’re so close to bulletproofing your ankles! Finish strong with our favorite foot & ankle prehab exercises!
Fit check
Not the exact match?
Access the full Foot & Ankle [P]rehab] Program inside the [P]rehab app.
Claim 30% Off