Description

How long is the program?

The Foot and Ankle Prehab Program is designed for 3 days per week at about 30 minutes per session. It will have two phases as part of the program, each lasting 3-4 weeks, for a total of 6-8 weeks. You repeat the same exercises throughout the first phase with progressions of the exercises and/or reps for phase two.  Using progressive overload in this way helps you to continue to build strength throughout the program. If you’d like, you may continue the program for longer than 6-8 weeks!

What equipment do I need?

1. Booty bands/small looped bands
2. Lacrosse or tennis ball 
3. Socks
4. Towel
5. Stretch strap, belt, dog leash, or larger towel/sheet
6. Sturdy step/plate/wedge to stand on
7. Optional: chair/bench, dumbbell or kettlebell

Can I do this with my other programs?

Yes! You can do this program by itself or with other programs. If you choose to do it with another program, I recommend adjusting volume to the appropriate level and ensuring you allow 48 hours between working the same body part. You can use the Foot and Ankle Prehab Program’s warm up as part of your warm up for a lower body day, perform the prehab before or after your workout, and then perform the cool down at the end.  If you plan on doing this with another prehab program, due to the relationship between the feet/ankles, hips, and knees, there may be some minor overlap between this program and the knee prehab program and the hip prehab program.

Does doing this program prevent me from a foot/ankle injury?

Although this program can reduce the risk of injury, you cannot eliminate the risk of injury in daily life or in sport. The Foot and Ankle Prehab Program can help keep your feet and ankles strong to increase their capacity for things you may do, but unfortunately there is no way to guarantee you stay injury free.

I have ___ foot/ankle injury. Will this program help?

This program is NOT designed to treat any specific foot or ankle injury. It is designed to reduce the risk of injury via improving foot and ankle mobility/flexibility, strength, and balance. If you currently have a foot or ankle injury, make sure you are cleared by either your physician, physical therapist, or other medical provider prior to starting this program.

Who is this program good for?

Whether you are just starting working out, wanting to transition to minimalist or barefoot shoes, have flat feet, want to improve your ankle mobility and strength, or have a prior injury and trying to build back up to your prior level, you can benefit from this program! Keep in mind, your feet/ankles can impact your knees, hips, low back and rest of the body, so it may improve how you are moving and feeling in those places too!

How much is the program?

$50 USD. I wanted to make a more accessible program for those who are unable to do my individualized workout programs or consult calls for whatever reason!

Prehab vs. Rehab

Prehab focuses on injury prevention and is designed to reduce injury risk and to be performed before an injury has occurred.

Rehabilitation occurs after an injury has taken place with the goal to calm the tissues down to allow healing, restore mobility and strength, and improve function.  The end goal is to return back to your prior level of function.

What if I don’t like the program?

As you receive the program once you purchase it, no refunds will be given. If you have questions about if the program is right for you, please email paradigmofperfection@gmail.com with any questions you have!