New

MDRx Foot & Ankle Recovery

Mobility-Doc

Marathon, Functional Fitness, Functional Training, Track & Field, Weightlifting
Coaches
Dr. John Giacalone and Dr. Chloe Costigan

The MD Rx Series MD Rx is an ever growing online library of problem specific rehab plans created by the doctors at Mobility-Doc. Each one is based on the 20,000+ patients who, like you, never want to give up doing what they love to do. Is there something that has been bothering you or maybe simply limiting your ability to fully enjoy your workouts? MD Rx will get you all the way back to 100% by providing you with a proven, easy to follow rehab plan.

benefit-image-0
Improve Discomfort
Our doctors at Mobility-Doc used their clinical experience with 20,000+ patients to teach you how to heal yourself.
benefit-image-1
Improve Mobility
Each and every workout is designed to improve the range of motion in your feet and ankles.
benefit-image-2
Improve Strength
3 days a week you will have a special strength exercise chosen specifically for you to improve the strength endurance in your feet and ankles.
benefit-image-3
Daily Recovery
We’ve added a special daily recovery routine for you so that you can begin to develop lasting habits.
Features
feature-icon
Programming 7 days per week
There is a daily recovery routine for you to complete and there are also 3 targeted routines each week to build mobility, stability, & strength.
feature-icon
Exercise Video Guidance
Instructional videos to guide your workouts and make execution easy
feature-icon
Detailed, expert instruction
Our doctors created every MDRx routine based on their 20,000+ patients and their experience helping 20+ World Team members.
feature-icon
Delivered through TrainHeroic
Our programs are powered by TrainHeroic so that you have everything you need to be successful.
Equipment
Required
Foam Roller
Recommended
Dumbbells
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
1) Daily Recovery Routine Foot/Ankle (about 15 min)

A1

Roll Ball Plantar Fascia

1 x 2:00

A2

Foam Roll Calf (MoveRight)

1 x 2:00

A3

Foam Roll Quad (MoveRight)

1 x 2:00

A4

Foam Roll Groin MoveRight

1 x 2:00

B1

Stretch: Plantar Fascia

1 x 2:00

B2

Dynamic Standing Calf Stretch

1 x 1:30

B3

Dynamic Runners Hamstring stretch

1 x 1:30

B4

Brettzel 1.0 (quad stretch)

1 x 1:30

Monday
Day 1 Foot/Ankle Rehab

A1

Ankle Dorsiflexion Exercise

3 x 30

A2

Slow Mountain Climber

3 x 30

A3

Heel-Toe Slides

3 x 20

B

Glute Bridge w/ Calf Raise

4 x 12

Monday
1) Daily Recovery Routine Foot/Ankle (about 15 min)

A1

Roll Ball Plantar Fascia

1 x 2:00

A2

Foam Roll Calf (MoveRight)

1 x 2:00

A3

Foam Roll Quad (MoveRight)

1 x 2:00

A4

Foam Roll Groin MoveRight

1 x 2:00

B1

Stretch: Plantar Fascia

1 x 2:00

B2

Dynamic Standing Calf Stretch

1 x 1:30

B3

Dynamic Runners Hamstring stretch

1 x 1:30

B4

Brettzel 1.0 (quad stretch)

1 x 1:30

Tuesday
1) Daily Recovery Routine Foot/Ankle (about 15 min)

A1

Roll Ball Plantar Fascia

1 x 2:00

A2

Foam Roll Calf (MoveRight)

1 x 2:00

A3

Foam Roll Quad (MoveRight)

1 x 2:00

A4

Foam Roll Groin MoveRight

1 x 2:00

B1

Stretch: Plantar Fascia

1 x 2:00

B2

Dynamic Standing Calf Stretch

1 x 1:30

B3

Dynamic Runners Hamstring stretch

1 x 1:30

B4

Brettzel 1.0 (quad stretch)

1 x 1:30

Wednesday
Day 2 Foot/Ankle Rehab

A1

Standing Dorsiflexion Stretch

3 x 1:30

A2

Side Plank Elbow to Knee (MoveRight)

3 x 30

A3

heel toe walk

3 x 20

B

eccentric calf raises

4 x 12

Wednesday
1) Daily Recovery Routine Foot/Ankle (about 15 min)

A1

Roll Ball Plantar Fascia

1 x 2:00

A2

Foam Roll Calf (MoveRight)

1 x 2:00

A3

Foam Roll Quad (MoveRight)

1 x 2:00

A4

Foam Roll Groin MoveRight

1 x 2:00

B1

Stretch: Plantar Fascia

1 x 2:00

B2

Dynamic Standing Calf Stretch

1 x 1:30

B3

Dynamic Runners Hamstring stretch

1 x 1:30

B4

Brettzel 1.0 (quad stretch)

1 x 1:30

Thursday
1) Daily Recovery Routine Foot/Ankle (about 15 min)

A1

Roll Ball Plantar Fascia

1 x 2:00

A2

Foam Roll Calf (MoveRight)

1 x 2:00

A3

Foam Roll Quad (MoveRight)

1 x 2:00

A4

Foam Roll Groin MoveRight

1 x 2:00

B1

Stretch: Plantar Fascia

1 x 2:00

B2

Dynamic Standing Calf Stretch

1 x 1:30

B3

Dynamic Runners Hamstring stretch

1 x 1:30

B4

Brettzel 1.0 (quad stretch)

1 x 1:30

Friday
Day 3 Foot/Ankle Rehab

A1

Manual Ankle Dorsiflexion Mobilization

3 x 30

A2

Standing Hip Circle

3 x 20

A3

Heels elevated goblet SQ

3 x 12

B

Split Leg calf raises

4 x 20

Friday
1) Daily Recovery Routine Foot/Ankle (about 15 min)

A1

Roll Ball Plantar Fascia

1 x 2:00

A2

Foam Roll Calf (MoveRight)

1 x 2:00

A3

Foam Roll Quad (MoveRight)

1 x 2:00

A4

Foam Roll Groin MoveRight

1 x 2:00

B1

Stretch: Plantar Fascia

1 x 2:00

B2

Dynamic Standing Calf Stretch

1 x 1:30

B3

Dynamic Runners Hamstring stretch

1 x 1:30

B4

Brettzel 1.0 (quad stretch)

1 x 1:30

Saturday
1) Daily Recovery Routine Foot/Ankle (about 15 min)

A1

Roll Ball Plantar Fascia

1 x 2:00

A2

Foam Roll Calf (MoveRight)

1 x 2:00

A3

Foam Roll Quad (MoveRight)

1 x 2:00

A4

Foam Roll Groin MoveRight

1 x 2:00

B1

Stretch: Plantar Fascia

1 x 2:00

B2

Dynamic Standing Calf Stretch

1 x 1:30

B3

Dynamic Runners Hamstring stretch

1 x 1:30

B4

Brettzel 1.0 (quad stretch)

1 x 1:30

Coaches
coach-avatar Dr. John Giacalone

Co-owner and treating doctor at Mobility-Doc, Dr. John regularly created home recovery plans for professional athletes around the world.

coach-avatar Dr. Chloe Costigan

Co-owner and treating doctor at Mobility-Doc, Dr. Chloe combines her background as a former D1 distance athlete and a rockstar clinician to help thousands of people to never stop doing what they love to do.

closer-image-1
closer-image-2
We Know How To Help You

At Mobility-Doc we’re committed to changing the lazy culture in physical therapy and tackling athletic injuries head-on. You’re not average. Why should your care be? Use our programs to recovery faster and workout harder.

Get MDRx Foot & Ankle Recovery
closer-image-3
FAQs
Should I go to a doctor or do this program?
If you are asking yourself that chances are you should at least first get a proper evaluation from a doctor you trust. Don’t have one? Let us know and we can do a remote consult.
Can I repeat this program when I am done?
Sure! In a perfect world you would graduate from each program, but our MDRx plans have pieces in them that you might do for the rest of your life. Our daily recovery routines are a great example of something that is always a good choice to repeat.
Do you have similar plans for other body parts?
Yup! We are constantly updating our library to include all of the most common areas in need based on our 20,000+ patients.
The Proof
verified-athlete-avatar Rudy Winkler

2x Olympian & American Record Holder

Verified Athlete

"In my 6 years as a professional athlete, I have had the privilege of working with many athletic trainers and chiropractors, and I can honestly say that Dr. John Giacalone is the best I have worked with. John works diligently to create treatment plans that accommodate my needs and address my issues."

MDRx Foot & Ankle Recovery