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.

EXERCISES FOR NOISY KNEES - Worry less about the noise your knee makes and focus more on the exercises you should be doi...
03/12/2026

EXERCISES FOR NOISY KNEES - Worry less about the noise your knee makes and focus more on the exercises you should be doing for your knees.

👆In this post you’ll find exercises that are going to help get your knee moving in different directions while activating different muscles to promote knee joint health! Did you know knee joint noise could be secondary to the lack-there-of knee motion? If you’re interested in learning about knee noise, continue reading!!

🔊Our bodies make a variety of noises and due to human curiosity, we want to know what the heck these noises are and what they mean! Our brains are constantly evaluating danger vs safety and the more information it has stored the better we are able to weigh these decisions. Does my noisy knee mean danger? What if I get relief with this noise versus pain?!

🔥Let’s store away some good information right off the bat and learn that the cracking joint noise most of the time is just bubbles forming or tendons sliding! The sound is completely normal and should not create fear. In fact, McCoy et al 1990  measured sounds in participant’s knees using vibration arthrography and found that 99% of knees make some sort of noise. The only time we should be concerned is if the associated popping sound is associated with pain or if it occurs in a high velocity-based mechanism of injury, such as cutting or twisting while running with a resultant injury.

💯Ultimately - focus on what you can control, and for everyone that’s encouraging muscle and joint health.

Clinicians! Find all of these exercises (and our entire library of exercise videos) on our HEP builder [link in bio]

03/11/2026

Trying shoe mobility challenge 👟

This is a tough one and requires a ton of hip mobility and control. Here’s how it’s done:
👉Place sole to sole on one foot.
👉Flip onto your belly, keeping the shoe in the air.
👉Roll back onto your back, maintaining the shoe’s position

03/10/2026

4 Exercises to Fix Plantar Fasciitis (For Long Term Relief) 👇

💯Strengthening is the KEY to long term relief with plantar fasciitis and we just released a new 30 minute plantar fasciitis strength workout on the Prehab app. Download the Prehab app at the link in bio to try the workout out for free!

1️⃣ Rock Back (Big Toe Extension Bias): Improves big toe mobility so that we don’t see big toe drift, our foot can move through that healthy heel toe pattern, and our plantar fascia isn’t placed through a load it wasn’t ready for.

2️⃣Ankle Dorsiflexion Mobilization: improves ankle dorsiflexion. Inadequate joint motion means that other structures in your foot must compensate for the increased demand, and many times that structure is the plantar fascia. Specifically, limited ankle dorsiflexion has been shown to be a low to moderate risk factor for the development of plantar fasciitis.

3️⃣Foot on Wall Stretch: Stretch out the muscles and fascia on the bottom of your foot because of how it causes your toes to be slightly extended when placed against the wall. It’s also going to help to stretch out those fascial connections that the plantar fascia has from the bottom of your foot up to your heel cord and calf complex.

4️⃣Heel Raise with Ball Squeeze: strengthens the posterior tibialis, leading to improved eccentric pronation during your everyday activities. Weak posterior tibialis muscles place increased load through the plantar fascia of the bottom of our foot and oftentimes, causes pain and discomfort.

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.⁣⁣
⁣⁣
✅ 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⁣⁣
⁣⁣
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 👇

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Culver City, CA

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Tuesday 9am - 6pm
Wednesday 9am - 6pm
Thursday 9am - 6pm
Friday 9am - 6pm

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