Ankle Sprain: Rehab vs Prehab Exercises @ThePrehabGuys

Uploaded January 2026 | Updated September 2026, 2 weeks ago

Where are you on your ankle sprain rehab journey?

A systematic review and meta-analysis performed in 2014 found that individuals with a previous inversion ankle sprain or those with chronic ankle instability demonstrated delayed peroneal muscle reaction time, meaning that the peroneal muscles on the outside of the lower leg weren’t caught up to speed (literally) following an ankle sprain.

What can we do? Be sure that we are training past rehab into exercises that target prehab and performance! Remember, physical therapy does not stop once the pain goes away!

Reference: Hoch, M. C., & McKeon, P. O. (2014). Peroneal reaction time after ankle sprain: A systematic review and meta-analysis. Medicine and Science in Sports and Exercise, 46(3), 546-556. doi:10.1249/MSS.0b013e3182a6a93b

The Best Low Back Positions & Exercises for Lifting Pain Free

Our Prehab Journey from Physical Therapists to Entrepreneurs

$How 3 PTs Turned One Video a Day Into Prehab 2026 marks 10 years of Prehab! To celebrate, we’re offering 30% OFF YOUR FIRST YEAR on both the Prehab App and Prehab Professional: https://10year.theprehabguys.com/?utm_source=youtube&utm_campaign=10year&utm_medium=social Prehab started with the three of us in PT school, frustrated by how hard it was for people to get good guidance. The internet was full of bad advice about training and recovery, and real care was slow and expensive to actually get to. Wed watched too many people, our own families included, get stuck in between, either trusting something online that wasnt right or priced out of seeing someone who could help. So we posted our first video to Instagram with one rule: make one video every day. Somewhere along the way it stopped being just the three of us. We grew into a team spread all over the world and brought in people who could help bring the vision to life. We built an app to put real PT guidance in everyones hands, and Prehab Professional for the clinicians putting in the work each & every day. Ten years of blood, sweat, and a lot of late nights. Were proud of what it became, and we owe it to everyone who followed along, tried a program, and trusted us with their recovery. More on the products: - The Prehab app: the PT in your back pocket. Get of out pain and stay injury free with exercise programming for whatever you’re working through. Whether that’s a stubborn injury, flare ups or just moving better & understanding your body, the app gives you the programming with no appointments at a fraction of the cost. - Prehab Professional: the HEP platform we wish we had. Build HEPs from a library of over 4k evidence-based exercises filmed by trusted DPTs, covering rehab to performance. For the next 10 days, get 30% off your first year on either the Prehab app or the Prehab Professional.$

How to tackle your back pain when bending forward (flexion)

How Long to Get Back to Sport after a Hamstring Strain? Recovery Tips That Actually Work!

Protect your Knees with these ACL Injury Prevention Exercises

Getting Back to Jumping After a Lower Body Injury 🦵💥