Prehab®️

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Prehab®️

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Stop stretching your hip flexors and try strengthening them instead! 💪

Thank me later... this is the BEST exercise you can do for shoulder issues with sports or overhead lifts 💪

The rotator cuff is extremely vital to dynamic shoulder joint stability, as they are the only muscles that directly span the glenohumeral joint. Clinicians! Find all of these exercises and more on our HEP builder:

Flat feet aren't the problem, weak feet are. Most people are told their arches are the issue, but the real fix is building strength and mobility where it matters. These 4 exercises target your big toe, ankle, and the small intrinsic muscles that actually support your arch.

ACL Rehab: Early Stage vs. Mid-Stage

3 ROTATOR CUFF EXERCISES Got shoulder pain? Dealing with a rotator cuff issue? Grab a mini-band and perform these simple, yet excellent shoulder and rotator cuff exercises!⁣ Clinicians! Find all of these exercises on our HEP builder:

Shin splints aren’t just from “tight calves.” Fixing it isn’t about rest or ice — it’s about rebuilding strength and capacity: 🏋️‍♀️ Plyometrics 🦶 Foot &amp; ankle strength 💪 Tibialis anterior loading

Got noisy knees? Worry less about the noise your knee makes and focus more on the exercises you should be doing for your knees. Our [P]rehab app is designed to help, and it's now even more affordable at $199/year! Check it out with a free trial:

How to Bulletproof Your Knees:

Take care of your shin splints with a few of our favorite exercises! 💪

There’s more to it than just stretching or “resting it out.” You can’t just avoid impact as a runner—you have to train for it. Our Running Prehab program helps you do exactly that. No fluff. Just what actually works.

Hamstring Strain 101: Best Exercises Beginner vs. Advanced

Combat a flat footed position⤵️ 1️⃣ Short foot holds 2️⃣ Towel Curls 3️⃣ Seated inversion with eccentric control:l 👋Clinicians! Celebrate NATM with 30 days free access of the [P]rehab exercise library. Use code 'NAT23' at

3 hamstring exercises I'm giving all my patients and WHY!

HIP FLEXOR STRENGTHENING PART 2 - For those of you who don't have equipment at home 💪 Looking for more? Until Wednesday, we're offering 21 days FREE on the Prehab app! Access all of our programs &amp; workouts + our new feature - daily prehab. Learn more:

The rotator cuff muscles are designed to provide dynamic stability to the glenohumeral joint. The best way to target these muscles is with constant resistance/tension while the shoulder has to move.⁣ You want to FEEL the tension in your shoulders as well as your shoulder blade!

Hamstring strains are no joke — and 1 in 3 people will re-injure within a year. Want the learn more? Check out our blog on hamstring strains for a full breakdown:

Foam rolling DOES NOT break up scar tissue, but does that there is no use for foam rollers? Absolutely NOT 💪 Happy PT month clinicians! To celebrate, we're offering 30 DAYS FREE of the Prehab Exercise Library. Learn more:

Why running is good for your body!

ACTIVE SHOULDER MOBILITY - Don’t waste your time holding passive stretches that only provide temporary results. Here are 3 unique exercises to actively improve your shoulder mobility! When activating at end ranges you will create long lasting mobility improvements.

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🏃Runners! Try out these dynamic stertches for your pre-run warm up and static stretches for your post-run cool down😮‍💨

#5 of our top 5 posts from 2025 - Top exercises for RUNNERS: 1. Psoas march - hip flexor strength 2. Single leg fire hydrant - single leg control 3. Bulgarian split squat - single leg strength 4. Creeper march - full body strength 5. Single leg heel raise - soleus strength

Top 5 exercises for RUNNERS: 1. Psoas march - hip flexor strength 2. Single leg fire hydrant - single leg control 3. Bulgarian split squat - single leg strength 4. Creeper march - full body strength 5. Single leg heel raise - soleus strength

Your injury prevention training should mirror your passions. You need movements that actually prepare your body for what you're asking it to do. Love hiking? Train those single-leg stability patterns. Weekend warrior on the court? Work on cutting and landing mechanics

Plantar fasciitis isn’t just a “tight tissue” issue. It’s usually a load + capacity problem. Rolling can help calm symptoms short-term, but if your foot, calf, and lower body don’t have the strength or control to handle load, that stress just keeps coming back.

The hip flexors are a powerful muscle that have connections to the groin &amp; even the front of the lumbar spine vertebrae! They're responsible for flexing the hip and driving the knee up &amp; forward and compensating for weak hip flexors can cause problems up &amp; down the kinetic chain

ANKLE SPRAIN REHAB Exercises: ✅ Ankle dorsiflexion ✅ Ankle eversion (band) ✅ Ankle inversion ✅ Ankle dorsiflexion stretch ✅ SL heel raise (eversion) ✅ SL heel raise (inversion) ✅ SL balance on toes ✅ SL RDL - ball toss ✅ Drop jump ✅ Lateral bound ✅ Single leg hop

Add these 6 hip mobility exercises into your routine if you’re dealing with stiff hips!

STRONG ANKLES The foot &amp; ankle complex is so important! It's the first thing that makes contact with the ground, it influences body alignment and compensates when our lower body gets injured. Clinicians! Find all our exercises on our HEP builder:

Dealing with outer hip pain? 😯 It might not be bursitis! Research shows nearly 80% of cases are actually tendinopathy or IT band issues, now called GTPS. 💡 Start with isometrics, then progress to single-leg &amp; multi-plane strengthening!

The rotator cuff is extremely vital to dynamic shoulder joint stability, as they are the only muscles that directly span the glenohumeral joint. With these exercises, you want to FEEL the tension in your shoulders &amp; shoulder blade &amp; focus on shoulder blade position. 💯

5 great exercises for RUNNERS: 1. Psoas march for hip flexor strength 2. Single leg fire hydrant for single leg control 3. Bulgarian split squat for single leg strength 4. Creeper march for full body strength 5. Single leg heel raise for soleus strength

STRONG ANKLE EXERCISES The foot &amp;amp; ankle complex is so important! It's the first thing that makes contact with the ground, it influences body alignment all the way up to our head and when our lower body gets injured, the foot &amp; ankle is affected &amp; will compensate.

Stop waking up with numb fingers ✋ Ring &amp; pinky finger numbness is often a sign of ulnar nerve irritation from compression or tension. Thoracic mobility + triceps/pec stretching + ulnar nerve glides are 🔑. Progressive exposure builds tolerance &amp; restores motion.

The best exercise you AREN'T doing! Try 10 reps and let us know what you think!

Need a hip mobility routine? Give your hips the ❤️ they deserve with this daily mobility routine. Each of these movements works through the hip in all 3️⃣ planes of movement. If you don’t use it, you lose it! To maintain great hip mobility, work on it daily!⁣⁣

4 exercises for SHIN SPLINTS Management should include: ✅Load management (early rehab) ✅Addressing limitations in mobility (like ankle dorsiflexion limitations) ✅Strengthening key muscles through the new ROM ✅Single leg work and plyometric-based exercises for load tolerance

When your patient says they’ve “tried everything” for their rotator cuff… show them this. 👇 ⚡️ Clinicians: 25% OFF the Prehab Exercise Library! Stop wasting hours building HEPs. Create custom rotator cuff &amp; shoulder programs in minutes.

Shin splints aren’t just from “tight calves.” Fixing it isn’t about rest or ice — it’s about rebuilding strength and capacity: 🏋️‍♀️ Plyometrics 🦶 Foot & ankle strength 💪 Tibialis anterior loading

HIP FLEXOR STRENGTHENING PART 2 - For those of you who don't have equipment at home 💪 Looking for more? Until Wednesday, we're offering 21 days FREE on the Prehab app! Access all of our programs & workouts + our new feature - daily prehab. Learn more:

The hip flexors are a powerful muscle that have connections to the groin & even the front of the lumbar spine vertebrae! They're responsible for flexing the hip and driving the knee up & forward and compensating for weak hip flexors can cause problems up & down the kinetic chain

STRONG ANKLES The foot & ankle complex is so important! It's the first thing that makes contact with the ground, it influences body alignment and compensates when our lower body gets injured. Clinicians! Find all our exercises on our HEP builder:

Dealing with outer hip pain? 😯 It might not be bursitis! Research shows nearly 80% of cases are actually tendinopathy or IT band issues, now called GTPS. 💡 Start with isometrics, then progress to single-leg & multi-plane strengthening!

The rotator cuff is extremely vital to dynamic shoulder joint stability, as they are the only muscles that directly span the glenohumeral joint. With these exercises, you want to FEEL the tension in your shoulders & shoulder blade & focus on shoulder blade position. 💯

STRONG ANKLE EXERCISES The foot & ankle complex is so important! It's the first thing that makes contact with the ground, it influences body alignment all the way up to our head and when our lower body gets injured, the foot & ankle is affected & will compensate.

Stop waking up with numb fingers ✋ Ring & pinky finger numbness is often a sign of ulnar nerve irritation from compression or tension. Thoracic mobility + triceps/pec stretching + ulnar nerve glides are 🔑. Progressive exposure builds tolerance & restores motion.

When your patient says they’ve “tried everything” for their rotator cuff… show them this. 👇 ⚡️ Clinicians: 25% OFF the Prehab Exercise Library! Stop wasting hours building HEPs. Create custom rotator cuff & shoulder programs in minutes.