The Prehab Guys

The Prehab Guys Clinician HEP platform with structured exercise progressions
Start your free 7 day trial 👇 Learning to walk again after a car crash? Recovering from surgery?
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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 ter

m 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.

It doesn’t take fancy braces to fix your posture, it just takes consistency.As physical therapists, we often get asked i...
05/05/2026

It doesn’t take fancy braces to fix your posture, it just takes consistency.

As physical therapists, we often get asked if posture correcting braces work. And while there is a time and place for them, too much of anything can become a bad thing.

Instead of strapping yourself into a harness to correct your posture for hours on end, try instead staying consistent with exercises that encourage healthy movement throughout your midback several times a day. Your next posture is truly your best posture.

We get in trouble when we find ourselves sitting in one position for too long. So yes, we are giving you permission to get up and move, lay on your stomach, slouch, rotate, sit with perfect posture, sit with not great posture, and dedicate time daily to movement that targets your midback and get you moving. Consistency with actively moving through these ranges throughout the day is what will truly make a difference.

Looking to improve your posture? Posture involves so much more than just our mid back and shoulders! It involves the entirety of our spine, how our neck moves, how our core works, even how our hips move. Check out our posture program in the Prehab app to not only improve your posture, but how your body moves through life.

05/04/2026

Shin splints aren’t just from “tight calves” or doing too much too soon 👣

Shin splints, aka Medial Tibial Stress Syndrome, are now understood as a bony overload issue, often triggered by increasing mileage or training intensity too quickly. But it’s not just about training volume.

Factors like poor sleep, under-fueling, stress, and hormonal changes all play a role in recovery and injury risk.

That’s why fixing shin splints takes more than foam rolling or icing:
✅ Build capacity with plyometrics
✅ Strengthen your foot & ankle complex
✅ Load your tibialis anterior

🙋Looking for more? We created a 2 minute quiz that matches you to a personalized program on the Prehab app (link in bio)

04/29/2026

This is your sign to start training your soleus muscle👀

👉 The soleus is one of our three calf muscles (gastrocnemius, soleus & plantaris) but is often undertrained which can become an issue when we look at achilles tendon pain, calf pain, and even conditions of the foot such as plantar fasciitis.

💯The soleus only crosses the ankle joint so in order to bias it, we perform soleus based exercises with our knees bent. Research has also shown that to get the most out of our soleus based exercises we need to load it up! Don’t hesitate to add some weight as seen with the squat with soleus raise!

HIP MOBILITY - 27 muscles cross the hip. When mobility is restricted here, the body finds it elsewhere (the lower back, ...
04/27/2026

HIP MOBILITY - 27 muscles cross the hip. When mobility is restricted here, the body finds it elsewhere (the lower back, the knee, the foot). Research consistently links hip mobility deficits to hip osteoarthritis, FAI (femoroacetabular impingement), groin pain, and compensation patterns up and down the chain.

This routine is sequenced to target capsular mobility, end range control, and active use of newly available range:

1️⃣ Hip Stretch with Trunk Rotation (8–10/side, 5 sec hold). Loads flexion + external rotation on one hip while driving abduction + internal rotation on the other. The trunk rotation deepens the end range while reinforcing hip dissociation.

2️⃣ Quadruped Hip CAR (30 sec/side). Controlled articular rotation through full available range. Great for joint health, mapping out end range, and revealing asymmetries.

3️⃣ Dynamic Couch Stretch (30 sec/side). Targets the anterior hip, hip flexors, quadriceps, and anterior capsule. Adding movement keeps the tissue loading active rather than passive, which improves transfer to functional ranges.

4️⃣ 90/90 Hip Lift-Off (IR + ER) (8–10/side, 2–3 sec hold). Active end range rotational strength. End range isometrics translate new mobility into motor control that’s usable.

👋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 one month grace period at https://janesoftware.partnerlinks.io/7da6yirw6ugy

04/24/2026

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

Progressions:
1️⃣Goblet Squat - Heels Elevated
2️⃣Walking Posterior Lunges
3️⃣Anterior Reach - Slider
4️⃣Dowel Assisted Sissy Squat

04/18/2026

Dealing with sciatica? 🙋

👉The sciatic nerve originates from the lower lumbar spine and sacral region. This very large nerve then runs down the back of our leg branching several times which is why you may feel symptoms even further down the leg if dealing with sciatica.

‼️Unfortunately, these nerve symptoms can be very uncomfortable and annoying! Depending on the severity of the issue, the nerve symptoms can be more or less intense. It is not uncommon for people to also develop these types of symptoms simply from not moving enough or spending too

👉Nerves love mobility and blood flow just like other tissues in our body. When performing a slider such as this, we are getting the nerve moving through the tissue in a manner that is not stressing an already irritated nerve. Try it out and let us know if it helps!💪

Flat feet aren’t the problem, weak feet are. Most people are told their arches are the issue, but the real fix is buildi...
04/13/2026

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 5 exercises target your big toe, ankle, and the small intrinsic muscles that actually support your arch. Try them out, they’re harder than they look.

1️⃣Quadruped Rock Back: works big toe and ankle mobility so you can strengthen through a bigger, more optimal range of motion
2️⃣Heel Raise with Ball Squeeze: strengthens the tibialis posterior, the muscle that controls eccentric pronation of your arch
3️⃣Single Leg Short Foot (Band): teaches the smaller intrinsic muscles of your foot to support your arch in standing
4️⃣Single Leg Balance with Band: trains your muscles to control pronation during dynamic movement while challenging balance
5️⃣Towel Curls: works the small foot intrinsic muscles that help with overall foot and arch strength

Clincians! Find all of these exercises toon the Prehab Professional (our HEP builder created for providers by doctors of PT)

04/08/2026

6 MONTHS POST ACL SURGERY (quad graft). This is what mid-stage rehab looks like as a physical therapist who recently tore my ACL

The focus at this point is single-leg strength, symmetry, and building load tolerance for return to sport. Deep knee flexion has been the biggest challenge with this graft, so a lot of this session is built around progressing that safely.

If you’re somewhere in your own ACL rehab journey, here’s the full session with sets and reps

Warm-up / Movement Prep
* Diaphragmatic breathing, 2 min
* Standing weight shifts, 2x10
* Lateral stepping, 2x10
* Fire hydrants, 2x10
* Reverse Nordics, 2x10
* Single-leg load and lift, 2x10

Strength
* Rear-foot elevated split squat, 3x8
* Goblet squat, 4x6
* Deep step downs, 3x10
* Single-leg calf raises, 3x15
* Knee extensions, 3x8
* Hamstring curls, 3x8

We just posted a full YouTube video breaking down this entire session with coaching cues, why each exercise is in the program, and what to look out for at this stage. Link in bio if you want the deeper dive.

04/06/2026

s weakness through your posterior tibialis the true culprit for your plantar fasciitis pain?👇

The posterior tibialis muscle originates on your lower leg and wraps under the arch of your foot. One of its main roles is to eccentrically lengthen to control pronation as we walk, run, jump which helps to support the arch and decrease the load placed on your plantar fascia during these types of activities.

With weakness in these muscles, we place increased load through the plantar fascia of the bottom of our foot, and oftentimes, this is a load that this tissue is not ready to accept which can result in pain and discomfort.

Performing exercises such as this one will help to strengthen the posterior tibialis muscle, leading to improved eccentric pronation during your everyday activities, a healthier foot, and a happier you. If you haven’t given this a try do so and let us know what you think!

✅Shoot for 2-3 sets of 12-15 reps. Happy strengthening!

04/02/2026

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

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Culver City, CA

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

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