The Prehab Guys

The Prehab Guys Clinician HEP platform with structured exercise progressions
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Normally when you think of the term “physical therapy”, what comes to mind? 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.

03/06/2026

Why this exercise for shin splints?🤔👇

💪When dealing with shin splints, often we think about stretching and then strengthening our calf muscles. This is very important for most, but we also need to think about strengthening the front of our shins and working on our ankle dorsiflexion at the same time.

🦵If tightness through our calf muscles are leading to increased ankle plantarflexion and decreased ankle dorsiflexion, this will change how forces are absorbed through the lower extremity with running and jumping-related tasks. As we work to improve mobility through our calf complex with an exercise such as a calf stretch, we will gain more ankle dorsiflexion, but then we want to strengthen those dorsiflexors as well so they can assist in maintaining that ankle dorsiflexion.

💯Yes, calf strength is incredibly important for runners and jumping-based athletes, but when was the last time you strengthened your dorsiflexors? We challenge you to add in this split stance toe raise and see how you stack up!

03/05/2026

Give your hips the ❤️ they deserve with this daily mobility routine. I highly recommend this for those doing a lot of frequent lifting, running, or simply those sitting around more. Either way, your hips are feeling stiff and it’s affecting your daily movement and how you feel! Think less and do more, get started with this routine.⁣⁣
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✅ Pick a consistent time of day⁣⁣
✅ Do 1-2 sets of each movement, 8-10 reps of each⁣⁣
✅ Spend an extra minute or two on a movement that feels like it needs it⁣⁣
✅ Focus on your breath as you do it⁣⁣
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Each of these movements works through all of the different motions available at the hip in all 3 planes of movement. If you don’t use it, you lose it! To maintain great hip mobility, you have to work on it daily

03/02/2026

Sissy squats are popular but depending on where you’re at in your rehab to performance journey, they can feel unattainable. The good news is sissy squats ARE safe as long you progress up to them properly.

Follow the tips in this video and if you’re looking for a more guided approach, access all of our 50+ comprehensive programs on the [P]rehab app. Take our quiz to find the right program for you: https://quiz.theprehabguys.com/1/?utm_source=facebook&utm_campaign=evergreen&utm_medium=social

Clinicians! Did you know we have an HEP builder? And it just got a facelift: The Prehab Exercise Library is now Prehab P...
02/27/2026

Clinicians! Did you know we have an HEP builder? And it just got a facelift: The Prehab Exercise Library is now Prehab Professional.

For current users:
👉Everything you know and love is still here. Your login, programs, and workflows are exactly the same.
👉But the interface is now faster and more intuitive (navigate to programs/templates via tabs at the top of the builder)

For PTs and clinic owners who are tired of patients not doing their HEP correctly:
👉You know the cycle. You send home exercises. Patient doesn’t understand the cues. They compensate. They don’t see progress. They stop doing them altogether. You’re back at square one.
👉Prehab Professional solves this. Every video in our 4K+ library is filmed and cued by Doctors of Physical Therapy, tutorial-style with comprehensive auditory, visual, and written instructions so patients always know how to move purposefully at home.
👉When patients actually understand what to do, they do it. Better adherence = better outcomes = fewer setbacks.
👉Build custom programs in minutes from one trusted platform (no more piecing together from outdated software). Support the full plan of care from rehab → prehab → performance with microprogressions that reflect how you actually treat.

Check it out with a free trial: https://library.theprehabguys.com/prehab-exercise-library/?utm_source=facebook&utm_campaign=evergreen&utm_medium=social

02/26/2026

Appropriate ankle sprain rehab is crucial for recovery and return to sports and performance.

Exercises include
✅ Ankle dorsiflexion
✅ Ankle eversion (band)
✅ Ankle inversion
✅ Ankle dorsiflexion stretch
✅ Single Leg Heel raise (eversion bias)
✅ Single leg heel raise (inversion)
✅ Single leg balance on toes - band
✅ Single-leg RDL - ball toss
✅ Drop jump
✅ Lateral bound
✅ Single leg hop

02/25/2026

Stiff mid-back? Grab a partner and try this assisted thoracic spine stretch to help open things up and move a little easier 🤝

02/23/2026

Train smart, play harder 💪

Want to keep doing what you love without getting sidelined by injury? Start with this simple question:

What movements does your favorite activity actually require?
Love hiking? Train those single-leg stability patterns. Weekend warrior on the court? Work on cutting and landing mechanics. Chase your kids around? Build that rotational strength.

The key: Your injury prevention training should mirror your passions. Generic exercises won't cut it - you need movements that actually prepare your body for what you're asking it to do.
Don't just train to avoid injury. Train to dominate at what you love doing.

What's your favorite activity? Drop it below and let's talk about how to bulletproof your body for it 👇

02/20/2026

Should you avoid deadlifting for back pain? The short answer: no, but we want to be intentional about how we reintroduce them.

The fear of injury is valid, but injuries with deadlifts have far more to do with poor training methodology than the movement itself. Do you need to deadlift 500 lbs? For most people, no. But the deadlift mirrors how we lift objects in everyday life, and the ability to hip hinge is CRUCIAL for longevity.

As you get older, a hip hinge strategy may literally be the difference between staying upright and hitting the floor. No matter who you are or what your injury history looks like, it is safe to deadlift.

This video walks you through some of our favorite progressions to get there, but the physical work starts with a perspective shift. Injuries don’t come from one movement or one exercise, they’re far more complex than that. The human spine (and body as a whole) is incredibly resilient and WILL adapt to the forces placed on it. Variation, graded exposure, and permission to move are the keys to getting there.

For Clinicians: get access to our full content library, including thousands of exercises with micro progressions and variations you can send directly to your patients. Try our HEP builder free for 7 days via our bio

The pistol squat is a complex movement that involves appropriate single-leg strength, motor control of the lower extremi...
02/18/2026

The pistol squat is a complex movement that involves appropriate single-leg strength, motor control of the lower extremity and core, and range of motion, particularly at the ankle and hip joint.

Progressing towards optimal mobility and strength needed to tackle a pistol squat is necessary. This post will break down how to build the proper balance of strength, motor control, and mobility needed to perform this challenging movement. Without the properly progressed recipe, you may find yourself falling time after time.

Clinicians! Need more exercise options like this for your patients? We have an HEP platform with all of our tutorial style videos. Try it free for 7 days: https://library.theprehabguys.com/prehab-exercise-library/?utm_source=facebook&utm_campaign=evergreen&utm_medium=social

02/14/2026

Can you perform 20 single leg heel raises through full range with good control? If not, that may point to reduced calf strength and endurance, which is commonly associated with calf strains, Achilles tendinopathy, plantar fasciitis, and ongoing foot or ankle discomfort.

The good news: calf capacity responds really well to progressive, well targeted loading.

Exercises shown in this video:
👉 Double-leg heel raises → build baseline plantarflexion strength
👉 Bent-knee heel raises → bias the soleus
👉 Eccentric single-leg heel raises → improve force control during lengthening (stairs, landing, deceleration)
👉 Single-leg heel raises off a step → train deeper range + load the Achilles
👉 Loaded progressions + dynamic movement prep (pivoting, cutting)

Your calves play a major role in force absorption, propulsion, and lower extremity load management. Building real capacity here matters for both performance and injury resilience.

👋Clinicians: Want structured exercise progressions with scalable loading and movement-specific variations you can apply immediately? You’ll find them inside the Prehab Exercise Library - try it free for 7 days at the link in bio

Clinicians! Check out https://library.theprehabguys.com/prehab-exercise-library/ for 7 day free access to the Prehab Exe...
02/10/2026

Clinicians! Check out https://library.theprehabguys.com/prehab-exercise-library/ for 7 day free access to the Prehab Exercise Library.

The above exercises have been identified to have the most MVIC% (maximum isometric voluntary contraction) of each of the three glute muscles. Meaning that, the higher the MVIC%, the more work that particular glute muscle is doing.

If you’ve been doing just clam variations, it’s time to add in glute exercises we know are going to lead to a rounder 🍑. Clams can play a role but there are some very targeted exercises you should be doing to get the most burn out of that b***y workout. Try the above exercises and let us know which one you like the most in the comments below!

References:
https://pubmed.ncbi.nlm.nih.gov/19574661/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7039033/
https://pmc.ncbi.nlm.nih.gov/articles/PMC7039033/.

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Culver City, CA

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Tuesday 9am - 6pm
Wednesday 9am - 6pm
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