MDRx Foot & Ankle Recovery

Mobility-Doc

Marathon, Functional Fitness, Functional Training, Track & Field, Weightlifting

Coaches

Dr. John Giacalone and Dr. Chloe Costigan

This program was tested on our patient-athletes, and designed to help you to fully recover from foot and ankle pain. Common conditions you could use this for would include:

Plantar fasciitis
Achilles tendinitis
Sprained ankles after the first 3 weeks
Shin splints
Tendinitis
Foot and ankle pain

Every single day you will see a daily recovery routine, and then 3 days a week you will see a strength recovery routine. You can move the strength routine to whichever days work best for you. I only ask that you get them done. If you happen to have a freshly sprained ankle that is too painful to perform strength movements with, you can get started with the daily recovery routine, and then add in the strength days after about 3 weeks of allowing your ankle to calm down. If you commit to this program, you will see results.

$15

Get MDRx Foot & Ankle Recovery

Improve Discomfort

Our doctors at Mobility-Doc used their clinical experience with 20,000+ patients to teach you how to heal yourself.

Improve Mobility

Each and every workout is designed to improve the range of motion in your feet and ankles.

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.

Daily Recovery

We’ve added a special daily recovery routine for you so that you can begin to develop lasting habits.

Features

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.

Exercise Video Guidance

Instructional videos to guide your workouts and make execution easy

Detailed, expert instruction

Our doctors created every MDRx routine based on their 20,000+ patients and their experience helping 20+ World Team members.

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

Week 1 of 4-week program

Sunday

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

Roll Ball Plantar Fascia

1 x 2:00

Foam Roll Calf (MoveRight)

1 x 2:00

Foam Roll Quad (MoveRight)

1 x 2:00

Foam Roll Groin MoveRight

1 x 2:00

Stretch: Plantar Fascia

1 x 2:00

Dynamic Standing Calf Stretch

1 x 1:30

Dynamic Runners Hamstring stretch

1 x 1:30

Brettzel 1.0 (quad stretch)

1 x 1:30

Monday

Day 1 Foot/Ankle Rehab

Ankle Dorsiflexion Exercise

3 x 30

Slow Mountain Climber

3 x 30

Heel-Toe Slides

3 x 20

Glute Bridge w/ Calf Raise

4 x 12

Monday

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

Roll Ball Plantar Fascia

1 x 2:00

Foam Roll Calf (MoveRight)

1 x 2:00

Foam Roll Quad (MoveRight)

1 x 2:00

Foam Roll Groin MoveRight

1 x 2:00

Stretch: Plantar Fascia

1 x 2:00

Dynamic Standing Calf Stretch

1 x 1:30

Dynamic Runners Hamstring stretch

1 x 1:30

Brettzel 1.0 (quad stretch)

1 x 1:30

Tuesday

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

Roll Ball Plantar Fascia

1 x 2:00

Foam Roll Calf (MoveRight)

1 x 2:00

Foam Roll Quad (MoveRight)

1 x 2:00

Foam Roll Groin MoveRight

1 x 2:00

Stretch: Plantar Fascia

1 x 2:00

Dynamic Standing Calf Stretch

1 x 1:30

Dynamic Runners Hamstring stretch

1 x 1:30

Brettzel 1.0 (quad stretch)

1 x 1:30

Wednesday

Day 2 Foot/Ankle Rehab

Standing Dorsiflexion Stretch

3 x 1:30

Side Plank Elbow to Knee (MoveRight)

3 x 30

heel toe walk

3 x 20

eccentric calf raises

4 x 12

Wednesday

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

Roll Ball Plantar Fascia

1 x 2:00

Foam Roll Calf (MoveRight)

1 x 2:00

Foam Roll Quad (MoveRight)

1 x 2:00

Foam Roll Groin MoveRight

1 x 2:00

Stretch: Plantar Fascia

1 x 2:00

Dynamic Standing Calf Stretch

1 x 1:30

Dynamic Runners Hamstring stretch

1 x 1:30

Brettzel 1.0 (quad stretch)

1 x 1:30

Thursday

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

Roll Ball Plantar Fascia

1 x 2:00

Foam Roll Calf (MoveRight)

1 x 2:00

Foam Roll Quad (MoveRight)

1 x 2:00

Foam Roll Groin MoveRight

1 x 2:00

Stretch: Plantar Fascia

1 x 2:00

Dynamic Standing Calf Stretch

1 x 1:30

Dynamic Runners Hamstring stretch

1 x 1:30

Brettzel 1.0 (quad stretch)

1 x 1:30

Friday

Day 3 Foot/Ankle Rehab

Manual Ankle Dorsiflexion Mobilization

3 x 30

Standing Hip Circle

3 x 20

Heels elevated goblet SQ

3 x 12

Split Leg calf raises

4 x 20

Friday

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

Roll Ball Plantar Fascia

1 x 2:00

Foam Roll Calf (MoveRight)

1 x 2:00

Foam Roll Quad (MoveRight)

1 x 2:00

Foam Roll Groin MoveRight

1 x 2:00

Stretch: Plantar Fascia

1 x 2:00

Dynamic Standing Calf Stretch

1 x 1:30

Dynamic Runners Hamstring stretch

1 x 1:30

Brettzel 1.0 (quad stretch)

1 x 1:30

Saturday

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

Roll Ball Plantar Fascia

1 x 2:00

Foam Roll Calf (MoveRight)

1 x 2:00

Foam Roll Quad (MoveRight)

1 x 2:00

Foam Roll Groin MoveRight

1 x 2:00

Stretch: Plantar Fascia

1 x 2:00

Dynamic Standing Calf Stretch

1 x 1:30

Dynamic Runners Hamstring stretch

1 x 1:30

Brettzel 1.0 (quad stretch)

1 x 1:30

Coaches

More from Mobility-Doc

Dr. John Giacalone

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

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.

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

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

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."