library.theprehabguys.com Open in urlscan Pro
104.198.170.37  Public Scan

Form analysis
0 forms found in the DOM

Text Content

Facebook-f Twitter Instagram Youtube Tiktok Linkedin-in
 * 933K Followers
 * 130K Page Likes
 * 31.5K Followers
 * 172K Subscribers

 * search [p]rehab
 * Newsletter
 * Logout

 * Home
 * About Us
   * About Us
   * Our Manifesto
   * Contact Us
   * Career
   * Prehab PT
 * Podcast
 * Blog
   * Education
   * Elbow
   * Fitness
   * Foot/Ankle
   * For Clinicians
   * Head/Neck
   * Hip
   * Knee
   * Low Back
   * Mid Back
   * Shoulders
   * Wrist/Hand
 * Shop
   * Merchandise
   * Programs
   * Gift Cards
 * Exercise Library
   * Video Library
   * Get Access
 * Programs
   * Body Region
     * Shoulder
     * Knee
     * Low Back
     * Hip
     * Foot & Ankle
     * Neck & Mid Back
     * Elbow Wrist And,Hand
   * Sports & Activities
     * Prehab Fitness
     * Running
     * POSTURE
     * Jump Fundamentals
     * OVERHEAD STABILITY
     * PLYOMETRICS
     * SOCCER
     * GOLF
   * Fundamental Movement
     * SQUAT FUNDAMENTALS
     * MASTER THE LUNGE
     * MASTER THE BACK SQUAT
   * Mobility
     * ANKLE DORSIFLEXION OVERHAUL
     * KNEE EXTENSION OVERHAUL
     * OVERHEAD MOBILITY OVERHAUL
     * THORACIC SPINE MOBILITY OVERHAUL
     * HIP MOBILITY OVERHAUL
   * Anatomy
     * ACHILLES
     * ROTATOR CUFF
     * ANKLE SPRAIN
     * HAMSTRING
     * MENISCUS
     * PATELLOFEMORAL
     * CORE
     * GROIN
   * Equipment
   * See all
 * Login
   * Exercise Library
   * [P]REHAB PROGRAMS
   * Support
 * My Account
   * Video Library
   * [P]REHAB PROGRAMS
   * Customer Support

Menu
 * Home
 * About Us
   * About Us
   * Our Manifesto
   * Contact Us
   * Career
   * Prehab PT
 * Podcast
 * Blog
   * Education
   * Elbow
   * Fitness
   * Foot/Ankle
   * For Clinicians
   * Head/Neck
   * Hip
   * Knee
   * Low Back
   * Mid Back
   * Shoulders
   * Wrist/Hand
 * Shop
   * Merchandise
   * Programs
   * Gift Cards
 * Exercise Library
   * Video Library
   * Get Access
 * Programs
   * Body Region
     * Shoulder
     * Knee
     * Low Back
     * Hip
     * Foot & Ankle
     * Neck & Mid Back
     * Elbow Wrist And,Hand
   * Sports & Activities
     * Prehab Fitness
     * Running
     * POSTURE
     * Jump Fundamentals
     * OVERHEAD STABILITY
     * PLYOMETRICS
     * SOCCER
     * GOLF
   * Fundamental Movement
     * SQUAT FUNDAMENTALS
     * MASTER THE LUNGE
     * MASTER THE BACK SQUAT
   * Mobility
     * ANKLE DORSIFLEXION OVERHAUL
     * KNEE EXTENSION OVERHAUL
     * OVERHEAD MOBILITY OVERHAUL
     * THORACIC SPINE MOBILITY OVERHAUL
     * HIP MOBILITY OVERHAUL
   * Anatomy
     * ACHILLES
     * ROTATOR CUFF
     * ANKLE SPRAIN
     * HAMSTRING
     * MENISCUS
     * PATELLOFEMORAL
     * CORE
     * GROIN
   * Equipment
   * See all
 * Login
   * Exercise Library
   * [P]REHAB PROGRAMS
   * Support
 * My Account
   * Video Library
   * [P]REHAB PROGRAMS
   * Customer Support

 * Home
 * About Us
   * About Us
   * Our Manifesto
   * Contact Us
   * Career
   * Prehab PT
 * Podcast
 * Blog
   * Education
   * Elbow
   * Fitness
   * Foot/Ankle
   * For Clinicians
   * Head/Neck
   * Hip
   * Knee
   * Low Back
   * Mid Back
   * Shoulders
   * Wrist/Hand
 * Shop
   * Merchandise
   * Programs
   * Gift Cards
 * Exercise Library
   * Video Library
   * Get Access
 * Programs
   * Body Region
     * Shoulder
     * Knee
     * Low Back
     * Hip
     * Foot & Ankle
     * Neck & Mid Back
     * Elbow Wrist And,Hand
   * Sports & Activities
     * Prehab Fitness
     * Running
     * POSTURE
     * Jump Fundamentals
     * OVERHEAD STABILITY
     * PLYOMETRICS
     * SOCCER
     * GOLF
   * Fundamental Movement
     * SQUAT FUNDAMENTALS
     * MASTER THE LUNGE
     * MASTER THE BACK SQUAT
   * Mobility
     * ANKLE DORSIFLEXION OVERHAUL
     * KNEE EXTENSION OVERHAUL
     * OVERHEAD MOBILITY OVERHAUL
     * THORACIC SPINE MOBILITY OVERHAUL
     * HIP MOBILITY OVERHAUL
   * Anatomy
     * ACHILLES
     * ROTATOR CUFF
     * ANKLE SPRAIN
     * HAMSTRING
     * MENISCUS
     * PATELLOFEMORAL
     * CORE
     * GROIN
   * Equipment
   * See all
 * Login
   * Exercise Library
   * [P]REHAB PROGRAMS
   * Support
 * My Account
   * Video Library
   * [P]REHAB PROGRAMS
   * Customer Support

Menu
 * Home
 * About Us
   * About Us
   * Our Manifesto
   * Contact Us
   * Career
   * Prehab PT
 * Podcast
 * Blog
   * Education
   * Elbow
   * Fitness
   * Foot/Ankle
   * For Clinicians
   * Head/Neck
   * Hip
   * Knee
   * Low Back
   * Mid Back
   * Shoulders
   * Wrist/Hand
 * Shop
   * Merchandise
   * Programs
   * Gift Cards
 * Exercise Library
   * Video Library
   * Get Access
 * Programs
   * Body Region
     * Shoulder
     * Knee
     * Low Back
     * Hip
     * Foot & Ankle
     * Neck & Mid Back
     * Elbow Wrist And,Hand
   * Sports & Activities
     * Prehab Fitness
     * Running
     * POSTURE
     * Jump Fundamentals
     * OVERHEAD STABILITY
     * PLYOMETRICS
     * SOCCER
     * GOLF
   * Fundamental Movement
     * SQUAT FUNDAMENTALS
     * MASTER THE LUNGE
     * MASTER THE BACK SQUAT
   * Mobility
     * ANKLE DORSIFLEXION OVERHAUL
     * KNEE EXTENSION OVERHAUL
     * OVERHEAD MOBILITY OVERHAUL
     * THORACIC SPINE MOBILITY OVERHAUL
     * HIP MOBILITY OVERHAUL
   * Anatomy
     * ACHILLES
     * ROTATOR CUFF
     * ANKLE SPRAIN
     * HAMSTRING
     * MENISCUS
     * PATELLOFEMORAL
     * CORE
     * GROIN
   * Equipment
   * See all
 * Login
   * Exercise Library
   * [P]REHAB PROGRAMS
   * Support
 * My Account
   * Video Library
   * [P]REHAB PROGRAMS
   * Customer Support

Start Here
 * My Account
   * Exercise Library
   * Prehab App
   * Customer Support

Menu
 * My Account
   * Exercise Library
   * Prehab App
   * Customer Support


SEarch
 * Library
 * Shop
 * Sign Up
 * My Account

Menu
 * Library
 * Shop
 * Sign Up
 * My Account

 * Library
 * Shop
 * Sign Up
 * My Account

Menu
 * Library
 * Shop
 * Sign Up
 * My Account

SEarch
Print
Toe Walking - Toes Pointed Out

Toe Walking - Toes Pointed In

Heel Raise – Ball Squeeze

Ankle Plantarflexion And Eversion - Band

Ankle Inversion - Band

Ankle Dorsiflexion - Band

Single Leg Balance - Ball Toss, Forward

Lateral Bound

Rotational Bound - Half Turn



NOTES:




Toe Walking - Toes Pointed Out


HOW: Start in a standing position. Rotate your legs outward. Push into the
ground while your legs are rotated out lifting your body up and your knees
straight(only rotate them as far as you feel comfortable with) and walk for the
amount prescribed. Focus on small, quick steps.  

 

FEEL: You should feel the muscles on the outside part of your shins and lower
calf working with this variation. 

COMPENSATION: Keep your toes pointed out as you walk forward, don’t lose the toe
position. Keep your heels off of the ground as you walk.

Toe Walking - Toes Pointed In


HOW: Start in a standing position. Rotate your legs in and have your toes
attempting to face each other. Push into the ground while your legs are rotated
in lifting your body up while keeping your knees straight(only rotate them as
far as you feel comfortable with) and walk for the amount prescribed. Focus on
small, quick steps.  

 

FEEL: You should feel the muscles on the inside part of your shins and lower
calf working with this variation. 

COMPENSATION: Keep your toes pointed inward as you walk forward, don’t lose the
toe position. Keep your heels off of the ground as you walk.

Heel Raise – Ball Squeeze

HOW: Place a tennis ball, lacrosse ball, or any other small circular like object
in between your heels. Squeeze the ball with your heelas and keep that constant
tension during the whole exercise. Then, push up with your toes raising your
heels. Make sure to push straight up with all of your toes working
simultaneously. The goal is to keep the ball between your heel the entire time.

 

FEEL: You should feel your calf muscles working.

 

COMPENSATION: Don’t let go of the ball as you raise your heels. Control the
motion and do not go too fast.
Ankle Plantarflexion And Eversion - Band

HOW:  Place a resistance band around your forefoot. Use your other foot to apply
a line of resistance that is to the inside and closer than your working ankle
(shown in the video). Your goal is to slowly push your ankle in a down +
outwards direction in a diagonal line. Point your ankle down and out. Slowly
return back to the starting position.

 

FEEL:  You should feel the muscles on the outside part of your calf working as
you move your foot away from you.

 

COMPENSATION:  Do not let the band pull your foot back into the starting
position. Slowly bring your foot back in and fight the resistance of the band.
Ankle Inversion - Band

HOW:  Place a resistance band around your forefoot. Use your other foot to apply
a line of resistance that is to the outside of your working ankle (shown in the
video). You will have to cross you opposite leg on top of your working leg.
Slowly push your ankle inwards. Imagine you are a car windshield wiper cleaning
just the inside of the window. Slowly return back to the starting position.

 

FEEL:  You should feel the muscles on the inside part of your calf working as
you move your foot away from you.

 

COMPENSATION:  Do not let the band pull your foot back into the starting
position. Slowly bring your foot back in and fight the resistance of the band.
Ankle Dorsiflexion - Band

HOW: First tie a band around a sturdy anchor. Then place the looped part of the
band around the front part of your forefoot. With resistance on the band, slowly
bend your ankle upwards towards the sky and towards you. Then slowly lower it.
The further you are away from the anchor point, the harder the exercise.

 

FEEL: You should feel the muscles on the front part of your lower leg working.

 

COMPENSATION: Try your best not to also extend/move your toes. Try only move the
ankle joint. 
Single Leg Balance - Ball Toss, Forward

HOW: Stand facing a wall on one leg. While balancing on that leg with a slight
bend in your knee, toss the ball into the wall and play catch with it. Keep your
hips facing forward as you throw the ball. The farther you are away from the
wall the harder it will be. 

 

FEEL: You should feel your lower leg and foot muscles working. 

 

COMPENSATION: Keep your hips facing forward, don’t rotate your whole body while
throwing the ball.
Lateral Bound

HOW: Shift your weight to one leg with your knee slightly bent and the other leg
off of the ground. Slightly bend down and push into the ground, jump to the side
landing on the opposite leg. Get your balance, pause, and jump back to the other
leg going back into the starting position. 

 

FEEL: You will feel all the muscles in your legs working.

 

COMPENSATION: Landing Position. Make sure your knees are aligned over your toes.
They should not dive inwards on the landing. Your goal is to absorb as much of
the landing forces as you can and land softly. That means that you want your
hips and knees to bend as much as they need to, to absorb the force. If you do
not let them bend much, you will land “stiff” and hard. Let your hips go back
and while keeping your chest up to help absorb the forces. Your toes should
touch the ground first when you land and quickly your heels will follow. You
should land in a “ready position” like you would if you were playing sports,
with your weight ever so slightly forward on the balls of your feet. You should
not fall forward or backwards after landing. 

 

For a detailed video on landing mechanics on one leg, click here:
https://www.youtube.com/watch?v=6RCOGM5tZRM
Rotational Bound - Half Turn

HOW: Shift your weight to the outside leg with your knee slightly bent and the
other leg off of the ground. Slightly bend down and push into the ground, jump
backwards and land on the opposite foot as you rotate your body facing the
opposite direction. 

 

FEEL: You will feel all the muscles in your legs working.

 

COMPENSATION: Landing Position. Make sure your knees are aligned over your toes.
They should not dive inwards on the landing. Your goal is to absorb as much of
the landing forces as you can and land softly. That means that you want your
hips and knees to bend as much as they need to, to absorb the force. If you do
not let them bend much, you will land “stiff” and hard. Let your hips go back
and while keeping your chest up to help absorb the forces. Your toes should
touch the ground first when you land and quickly your heels will follow. You
should land in a “ready position” like you would if you were playing sports,
with your weight ever so slightly forward on the balls of your feet. You should
not fall forward or backwards after landing. 

 

For a detailed video on landing mechanics on one leg, click here:
https://www.youtube.com/watch?v=6RCOGM5tZRM
 * App
 * Body Map
 * Exercise Library
 * Support
 * Contact
 * Terms & Conditions
 * Privacy Policy

 * App
 * Body Map
 * Exercise Library
 * Support
 * Contact
 * Terms & Conditions
 * Privacy Policy

The Prehab Guys LLC 2023. All Rights Reserved.
 * App
 * Body Map
 * Exercise Library
 * Support
 * Contact
 * Terms & Conditions
 * Privacy Policy

 * App
 * Body Map
 * Exercise Library
 * Support
 * Contact
 * Terms & Conditions
 * Privacy Policy

The Prehab Guys LLC 2023. All Rights Reserved.

Notifications