Rehab
Foot & Ankle Rehab Program
Fix Foot & Ankle Issues & Rehab Injuries Anytime, Anywhere
Recover with a guided plan.
Our Foot and Ankle Rehab Program is designed for individuals experiencing moderate to severe pain (rated 5+/10) due to a variety of conditions Did you know that each foot contains 26 bones, 30 joints, over 100 muscles, tendons, ligaments, and more than 7,000 nerve endings? Together, they work to create the ultimate medicine—movement! Given the complexity and significance of the foot and ankle, it's crucial to address any discomfort promptly. In this program, you'll discover effective strategies to care for not only your foot and ankle but also your entire lower body. With our simple solutions, you’ll enhance your strength and mobility, allowing you to return to the activities you love with greater capacity and less pain. If you're ready for a greater challenge, be sure to check out our Foot & Ankle Prehab 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.
- Duration
- 8 weeks
- Frequency
- 3-6x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
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!
- Week 2
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.
- Week 3
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!
- Week 4
Time to focus on calf flexibility and ankle dorsiflexion mobility while progressing foot & ankle strength along with balance!
- Week 5
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!
- Week 6
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!
- Week 7
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!
Fit check
Not the exact match?
Access the full Foot & Ankle Rehab Program inside the [P]rehab app.
Claim 30% Off