Foot/Ankle/Calf Rehab Protocol

The Mobile Athlete: Physical Therapy + Performance

Football , Soccer, Weightlifting, Baseball , Olympic Lifting, Marathon, Strength & Conditioning, Mobility, Basketball, Volleyball, Lacrosse, Golf, Functional Fitness, Multi-sport

Coaches

Dr. Shawn Daniel and Dr. Chris Long

Foot/Ankle/Calf Rehab Protocol – 15-Week Program

Our Foot/Ankle/Calf Rehab Protocol is a comprehensive, 15-week program designed by our Doctors of Physical Therapy to guide you through a structured, progressive recovery process. Whether you’re bouncing back from an injury or aiming to restore peak performance, this program meets you where you are and takes you step-by-step toward full strength and mobility.

Program Structure:

Early Stage (Weeks 1–3) – Swelling & Pain Management This phase focuses on reducing swelling, managing pain, and beginning gentle mobility work. We introduce the PEACE and LOVE principles to guide your rehab and help your tissue repair. You’ll follow a dynamic, individualized approach to set the foundation for long-term recovery.

Mid Stage (Weeks 4–7) – Building Strength & Stability As your tissue tolerance improves, you’ll progress to more challenging exercises to develop strength, stability, and control. This stage prepares you for more advanced workouts and a safe return to higher activity levels.

Late Stage (Weeks 8–15) – Performance & Injury Prevention This phase incorporates advanced strength, stability, and sport-specific exercises to maximize your performance and resilience. You’ll finish the program with the confidence and strength to perform at your best while minimizing the risk of re-injury.

Program Details:

Cost: $500 (one-time payment)

Delivered through the TrainHeroic app for easy access anywhere

Includes clear instructions and video demonstrations for each exercise

Designed as a general guide for individuals seeking structured rehab care

Must use TrainHeroic app to view and log training

$500

Get Foot/Ankle/Calf Rehab Protocol

Science Backed Programming

No gimmicky exercises. The programs are designed based on the latest research in exercise science and rehabilitation. We prioritize exercises that are safe, effective, and sustainable.

Progressive Training Plans

Your program will evolve as you get stronger, ensuring continuous progress and preventing plateaus.

Confidence to Return

Know exactly what to do to get back on track, stronger and more durable than before your injury.

Features

Programming 7 days per week

Daily programming designed to meet you where you are in your recovery process. One built-in rest day each week to optimize recovery.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. This program is delivered through an interactive app that allows you to log and track your progress!

Equipment

Required

Full gym access

Sample Week

Week 1 of 15-week program

Sunday

Foot/Ankle Rehab Early Stage, Day 1

Ankle CARS

3 x 10

Ankle ABC's

1 x 5

4 Way Ankle Banded

4 x 30

Toe Yoga

1 x 5:00

Stationary Bike

1 x 8:00

Monday

Foot/Ankle Rehab Early Stage, Day 2

Stationary Bike

1 x 8:00

Seated Calf Raise

3 x 30

Anterior Tib Raises TMA

3 x 30

Tandem Stance Balance

3 x 0:30

Tandem Walking

3 x 20

Banded Box Squat

2 x 15

Tuesday

Foot/Ankle Rehab Early Stage, Day 1

Ankle CARS

3 x 10

Ankle ABC's

1 x 5

4 Way Ankle Banded

4 x 30

Toe Yoga

1 x 5:00

Stationary Bike

1 x 8:00

Wednesday

Foot/Ankle Rehab Early Stage, Day 2

Stationary Bike

1 x 8:00

Seated Calf Raise

3 x 30

Anterior Tib Raises TMA

3 x 30

Tandem Stance Balance

3 x 0:30

Tandem Walking

3 x 20

Banded Box Squat

2 x 15

Thursday

Foot/Ankle Rehab Early Stage, Day 1

Ankle CARS

3 x 10

Ankle ABC's

1 x 5

4 Way Ankle Banded

4 x 30

Toe Yoga

1 x 5:00

Stationary Bike

1 x 8:00

Friday

Foot/Ankle Rehab Early Stage, Day 2

Stationary Bike

1 x 8:00

Seated Calf Raise

3 x 30

Anterior Tib Raises TMA

3 x 30

Tandem Stance Balance

3 x 0:30

Tandem Walking

3 x 20

Banded Box Squat

2 x 15

Saturday

Rest Day/Active Recovery

Coaches

Dr. Shawn Daniel

DN Cert, BFRT Cert, Founder & Lead Physical Therapist

Dr. Chris Long

OCS, AIB-VRC, CSCS, DN Cert, BFRT Cert, Performance Physical Therapist

Take the guesswork out of your recovery!

Take your recovery to the next level! Let our proven approach help you move better, recover stronger, and get back to doing what you love.

Get Foot/Ankle/Calf Rehab Protocol

FAQs

Who are these rehab programs for?

These programs are designed for anyone recovering from an injury who wants a structured plan to rebuild strength, mobility, and confidence, whether you’re an athlete or simply looking to get back to daily activities.

Do I need to be currently in physical therapy to use this?

No, you don’t have to be in active physical therapy. These protocols serve as a general guide created by Doctors of Physical Therapy to help you safely progress from early injury recovery to full strength.

What makes this different from just looking up exercises online?

These protocols are written by licensed physical therapists and structured to take you through each phase of recovery safely. Instead of random exercises, you get a progressive plan with clear explanations and videos.

Can I go at my own pace?

Absolutely. While the programs are designed as a 15-week progression, you can move forward as you feel ready, giving you flexibility based on your recovery.

The Proof

Erin B.

Mom of 2, former collegiate rower

Verified Athlete

"I've never been more holistically well. I rehabbed a back injury with The Mobile Athlete and then moved into their strength training. Having the programming ready for me means I am consistent in my strength training, and I've never felt stronger."

Joshua S.

Triathlete

Verified Athlete

"Adding strength and mobility training has elevated my performance. I raced double the number of events in 2024 than in years prior, including a PR at the Ironman 70.3 World Championships and qualified for the Ironman and 70.3 World Championships for 2025, all while staying healthy and injury-free."

Hayden C.

Junior Elite Golfer

Verified Athlete

"The personalized training plan has not only improved my performance in Golf but it’s also kept me motivated and accountable. I’m seeing consistent progress and feel more confident in my abilities!"