The Prehab Guys

The Prehab Guys 10 Year Anniversary Sale 🎉
30% off your first year on BOTH products
Prehab App + Prehab Professional
10 days only👇 Learning to walk again after a car crash?
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Normally when you think of the term “physical therapy”, what comes to mind? Recovering from surgery? The standard physical therapy model normally entails rehabilitation after injury. Now, could those same injuries have been prevented? Could that surgery have been avoided? What if you could optimize your human movement system to perform at its peak all the time? We, The Prehab Guys, want to instill

new meaning into the term physical therapy. Physical therapy is the key to preventative rehabilitation, or “Prehab” for short. Physical therapists are human movement consultants. In order to take care of our bodies, we humans seek dentists for oral hygiene, physicians for internal medicine, and eye doctors to preserve our vision. Movement is just another pillar in which care must be given as well. We are The Prehab Guys, a group of Physical Therapists who you can follow and communicate with regarding your movement system. Our mission is to provide accurate information to help you move better to prevent injuries before they occur. A few topics we will address include: identifying movement dysfunction, corrective exercise, common compensatory patterns, lifting tips and tricks, strength and conditioning, stretching techniques, debunking common myths, & the carryover of exercises to specific sports. Follow us, we’ll keep you moving.

06/16/2026

2026 marks 10 years of Prehab! To celebrate, we’re offering 30% OFF YOUR FIRST YEAR on both the Prehab App and Prehab Professional: https://10year.theprehabguys.com/?utm_source=facebook&utm_campaign=10year&utm_medium=social

Prehab started with the three of us in PT school, frustrated by how hard it was for people to get good guidance. The internet was full of bad advice about training and recovery, and real care was slow and expensive to actually get to. We'd watched too many people, our own families included, get stuck in between, either trusting something online that wasn't right or priced out of seeing someone who could help. So we posted our first video to Instagram with one rule: make one video every day.

Somewhere along the way it stopped being just the three of us. We grew into a team spread all over the world and brought in people who could help bring the vision to life. We built an app to put real PT guidance in everyone's hands, and Prehab Professional for the clinicians putting in the work each & every day.

Ten years of blood, sweat, and a lot of late nights. We're proud of what it became, and we owe it to everyone who followed along, tried a program, and trusted us with their recovery.

More on the products:
👉The Prehab app: the PT in your back pocket. Get of out pain and stay injury free with exercise programming for whatever you’re working through. Whether that’s a stubborn injury, flare ups or just moving better & understanding your body, the app gives you the programming with no appointments at a fraction of the cost: https://10year.theprehabguys.com/app?utm_source=facebook&utm_medium=social&utm_campaign=10year
👉Prehab Professional: the HEP platform we wish we had. Build HEPs from a library of over 4k evidence-based exercises filmed by trusted DPTs, covering rehab to performance: https://10year.theprehabguys.com/pro?utm_source=facebook&utm_medium=social&utm_campaign=10year

For the next 10 days, get 30% off your first year on either the Prehab app or the Prehab Professional.

06/16/2026

2026 marks 10 years since Prehab was founded, so we put our 3 founders on the spot with a founder edition of who’s most likely.

And stay tuned, because tomorrow we have an exciting announcement to celebrate 10 years of Prehab 👀

What’s your favorite rotator cuff strengthening exercise? 🤔The rotator cuff is a group of 4 muscles and their associated...
06/15/2026

What’s your favorite rotator cuff strengthening exercise? 🤔

The rotator cuff is a group of 4 muscles and their associated tendons that span the shoulder joint. These muscles are the supraspinatus, infraspinatus, teres minor, and subscapularis. The rotator cuff is extremely vital to dynamic shoulder joint stability, as they are the only muscles that directly span the glenohumeral joint. While our bigger muscles, like our deltoids, lats, and pectorals control gross movements around the shoulder, the Rotator cuff muscles act to stabilize the glenohumeral joint during larger arm movements. ⁣
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The shoulder is inherently a mobile joint. Think of the head of the humerus as a golf ball and the glenoid cavity its tee. You can imagine how important strength is in a mobile joint like the shoulder!⁣
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Here are some AMAZING exercises to target the rotator cuff that you can perform with just a band and/or dumbbell.

HIP MOBILITY - The natural design of the hip allows it to serve as the 🔑 to foundational movement! It is a ball and sock...
06/13/2026

HIP MOBILITY - The natural design of the hip allows it to serve as the 🔑 to foundational movement! It is a ball and socket joint, similar to the shoulder which allows it to be extremely mobile. However, in addition to its exceptional mobility, the hips are responsible for giving us a base of weight bearing capabilities to perform complex movements such as walking, swinging a golf club, squatting to pick up objects, dancing, etc., as it also serves as a key stabilizer. If the hips become stiff our movement options become limited!

💻As technology has made our living and work environments easier, it’s come at the sacrifice of exploring our full hip mobility. If day after day, we are only taking our hips through flexion/extension (sitting/standing), we are missing out on significant movement potential and actually increase our risk for injury! Hip mobility limitations have been correlated with a variety of musculoskeletal conditions, including low back pain, femoral acetabular impingement (FAI), hip osteoarthritis, and labral pathologies.

💯To really optimize hip mobility, we need a multi-centered approach. There is a ton going on at the hip from an anatomical, physiological, and biomechanics perspective. The hip joint itself, all of the muscular and soft tissue attachments, its proximity to the pelvis, there is a lot to consider when working on mobility. To give you some perspective, there are 27 muscles that cross the hip joint and there are many other muscle groups above and below the hip joint that affect overall hip function. We have to attack the hip from all angles, not only figuratively, but literally as well!

06/12/2026

10 years in business means 10 years of navigating how much our industry has evolved. To celebrate a decade in the business, we put our three founders on the spot with some of the most debated topics in physical therapy. And this is a hard game to play when every PT’s favorite phrase is “it depends!”.

Turns out, even after 10 years together, they don’t always agree!

Shoutout to our amazing community of fellow clinicians, how many of these do you agree with? 🟢 or 🔴?

STRONG ANKLE EXERCISES - We take for granted how important our foot & ankle complex is in the grand scheme of things. It...
06/10/2026

STRONG ANKLE EXERCISES - We take for granted how important our foot & ankle complex is in the grand scheme of things. It’s the first thing that makes contact with the ground when we walk, it influences body position and alignment all the way up to our head, and no matter what is going on in the lower body health or injury wise, the foot & ankle is affected and will compensate.

It is extremely important to have strong calves and strong ankles. You hear a lot about ankle mobility, but you can truly explore your ankle mobility without ankle strength & stability.

This post is dedicated to some of our favorite foot & ankle strengthening exercises everyone should strive to be able to perform. These exercises can help with calf issues, plantar fascia issues, ankle mobility issues, and balance!

👋Clinicians & clinic owners: thinking about switching EMRs? We partnered with Jane because we use them in our own clinic, and they’ve made running the day-to-day a lot easier.

Switching EMRs is a pain in the ass, and Jane makes it as smooth as possible with personalized setup, free data import, and support whenever you need it. Use code ‘PREHABGUYS’ for a 1-month grace period at: https://janesoftware.partnerlinks.io/7da6yirw6ugy

06/08/2026

Your postpartum stroller runs can be more than just cardio 👇

Try this time-friendly and equipment-free circuit:

➡️ Tabletop heel taps
➡️ Tabletop leg extensions
➡️ Side plank thread the needle

Postpartum reminder: leaking, heaviness/pressure, pain, or coning are signs to check-in with a pelvic floor PT or your provider.

Try this on your next stroller run!

06/05/2026

This is what smart running coaching looks like 🏃🏃
Great breakdown from Braden

Running is tough on the body because of the repeated impact, which is why you should be fit to run (instead of running to get fit). The runners who stay healthy are the ones whose training volume is managed well.

Most running injuries come from one of two places: the newer runner ramping up too fast, picking up aches and pains along the way. And the experienced runner chasing a faster time, where managing load becomes a much more precise game.

What Braden shows here is a great example of that. Running strides or plyos uphill lets you train the powerful, push off side of running while taking a lot of the impact load off the body. You still build speed and power, just with less of the pounding that tends to wear runners down.

Not all plantar foot pain is plantar fasciitis 👇The bottom of the foot contains multiple structures that can contribute ...
06/04/2026

Not all plantar foot pain is plantar fasciitis 👇

The bottom of the foot contains multiple structures that can contribute to pain in similar areas. Oftentimes, what is believed to be plantar fasciitis may actually be irritation of the posterior tibialis tendon 🦶

A few clues your pain may involve the posterior tibialis:

✅ Tenderness along the tendon
✅ Pain with resisted inversion
✅ Difficulty completing 20 single leg heel raises

If this sounds familiar, try these exercises to begin loading the posterior tibialis and improving your foot and ankle capacity 🙌

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