The Prehab Podcast

In this episode, we take you behind the scenes of how Prehab grew from zero to over 2.5 million followers on social media. Join us as we dive into our growth strategy, share valuable lessons we’ve learned along the way, and reveal the secrets to scaling a digital brand in the health and wellness space. From navigating the challenges of creating engaging content to adapting our approach as social media evolved, we break down the key steps that fueled our exponential growth and offer actionable advice for anyone looking to start or scale their social media presence. Timestamps: 00:00 Introduction 01:57 Kinsey's Onboarding Experience with Prehab 06:06 The Purpose Behind Prehab's Social Media: Educating on Physical Therapy 10:48 Early Social Strategy: How Consistency Helped Us Gain Traction on Social 12:57 Mental Hurdles and Why Healthcare Provides Should Share Their Knowledge Online 14:10 How to Get Started on Social Media in 2024 20:31 Evolving with Audience Needs 24:20 Standing Out on Social: The Importance of Providing Value 26:24 Being Patiently Aggressive with Social Media 29:37 How Our Social Strategy Changed as Prehab Grew 33:46 Scaling on Social: How Narrowing Your Focus Can Exponentially Increase Impact 40:07 Optimizing the Pacing & Format of Your Content 45:44 Current Barriers to Social Media Growth on Prehab & Our 2024 Focus 56:35 What Prehab Means & Closing Remarks Today's Sponsor: This episode is brought to you by Jane, a clinic management software and EMR that has been a game-changer for us at Prehab PT. If you're looking for a smooth transition to better clinic management, book a 1-on-1 demo at https://jane.app/book_a_demo?utm_medium=prehab_guys&utm_source=ambassador&utm_campaign=book_a_demo&utm_content=static&utm_term=us_pt Use the code PREHABGUYS at sign-up for a 1-month grace period on your new Jane account!

In this episode of the Prehab Podcast, Dr. Arah, Craig, and Mike reunite after over a year to relaunch the show with fresh insights and exciting new content. The team dives deep into the evolution of the podcast, sharing what’s changed and what remains constant—helping people take a proactive approach to their health. The conversation covers everything from the shift toward asynchronous care, addressing the abundance of health information online, and the importance of providing high-quality, accessible physical therapy. The hosts explore how Prehab has grown, what’s coming next with their app, and their ongoing mission to make healthcare more proactive and preventative. Get behind-the-scenes insights into their entrepreneurial journey, health tips, and the challenges they’ve faced along the way. Whether you're a longtime listener or new to Prehab, this episode has something for everyone! Tune in and get ready for more insightful, actionable discussions about health, wellness, and the future of physical therapy! If you're ready to take the next step in your own health journey, download the Prehab app for personalized programs that support your goals: https://theprehabguys.com/?wpsrc=Youtube&utm_campaign=evergreen&utm_source=youtube&utm_content=evergreen&utm_term=evergreen&utm_medium=video Timestamps: 00:00 Introduction 01:44 Why We’re Bringing Back the Podcast 02:48 Changes in Healthcare & Providing Access to Quality Information 05:39 The Importance of Early Intervention in Physical Therapy 06:33 The Evolution of Prehab's Content Strategy 09:08 The Abundance of Information Available Today 11:55 Providing Asynchronous Care 12:59 Symptom Management vs Long-Term Solutions 17:49 Movement is Medicine 19:37 How Prehab has Evolved 22:42 Physical Therapists as Entrepreneurs 23:59 Improving the Prehab App 28:42 What's Next for Prehab 32:53 Final Thoughts

In today's episode, Dillon is joined by Doctor of Physical Therapy Dan Lorenz, to discuss return to sprinting protocols after a lower extremity injury. We look to answer: How do you know someone is ready to return to sprinting? What does the first phase of sprint work look like? How do you know when to progress or regress someone's sprinting protocols? Should sprints be completed on flat surfaces or hills? All of that and more are answered in this episode! Hope you enjoy! -Team [P]rehab Guest Bio: Dr. Dan Lorenz, PT, DPT, ATC, LAC, CSCS The [P]rehab Membership: Trial for Free! This is the ultimate anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym. Follow [P]rehab: WebsiteInstagramLinkedInTwitterFacebookTikTok [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps others to discover this content and find available solutions!

In today's episode, Dillon discusses how deep should you be squatting to prevent injuries. We look to answer: Where did the fear of squatting low come from? Where did the standard of below 90 degrees originate? Does squatting lower decrease the risk of injury? When should you not squat for full depth? All of that and more are answered in this episode. Hope you enjoy! -Team [P]rehab The [P]rehab Membership: Trial for Free! This is the ultimate anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym. Follow [P]rehab: WebsiteInstagramLinkedInTwitterFacebookTikTok [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps others to discover this content and find available solutions!

In this episode, Dillon discusses how to progress your exercises from table exercises all the way back to running by examining ground impact forces. We look to answer: After a leg injury how do you progress from table exercises back to running? How much force do the joints take on during walking, jumping, and running? How do you use objective numbers to avoid setbacks in your rehab progressions? All of this and more are answered in this episode. Hope you enjoy! -Team [P]rehab The [P]rehab Membership: Trial for Free! This is the ultimate anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym. Follow [P]rehab: WebsiteInstagramLinkedInTwitterFacebookTikTok [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps others to discover this content and find available solutions!

In this episode, Dillon discusses the history of the toe touch test looking to answer: Where did the toe touch test originate? What are the health implications if you cannot touch your toes? Are you at risk for back or hip pain if you can't reach your toes? What role do tight hamstrings play in the ability to reach your toes? What solutions are available to improve your toe touch flexibility? All of this and more are answered in this episode. Hope you enjoy! -Team [P]rehab The [P]rehab Membership: Trial for Free! This is the ultimate anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym. Follow [P]rehab: WebsiteInstagramLinkedInTwitterFacebookTikTok [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps others to discover this content and find available solutions!

In this episode, Dillon discusses the role tibial rotation plays in creating full knee extension mobility. We look to answer: What causes a lack of knee extension mobility? What role does tibial rotation or the "screw home mechanism" play in full knee extension mobility? Do you need to isolate or specifically work on tibial rotation to achieve full knee extension? All of this and more are answered in this episode. Hope you enjoy! -Team [P]rehab The [P]rehab Membership: Trial for Free! This is the ultimate anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym. Follow [P]rehab: WebsiteInstagramLinkedInTwitterFacebookTikTok [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps others to discover this content and find available solutions!

In this episode, Dillon is joined by Jason and Lauren Pak from the Reasonably Fit Podcast to discuss: strategies to make fitness approachable for everyone, tips to take care of yourself during hectic times or busy schedules, things to think about when posting to social media, and how to work with your spouse! Hope you enjoy! -Team [P]rehab The [P]rehab Membership: Trial for Free! This is the ultimate anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym. Guest Bio: Jason and Lauren Pak have dedicated themselves to helping people reach their health and fitness goals and one thing they know for sure is that if you’re too intimidated to step into the gym or press play on that workout video in the first place, you’ll never get there. That’s why their number one goal is to help you gain the confidence you need to take that first step! WebsiteInstagram Follow [P]rehab: WebsiteInstagramLinkedInTwitterFacebookTikTok [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps others to discover this content and find available solutions!

In this episode, Dillon is joined by Dr. Craig Lindell, PT, DPT, CSCS to discuss the following: How do you modify movements giving you difficulty? What is motor learning and what role does dopamine play? How much of a challenge is good and how much is too much of a challenge? What role does mindset play? Is it important to document how you were able to troubleshoot the difficulty? All of this and more are answered in this episode. Hope you enjoy! -Team [P]rehab The [P]rehab Membership: Trial for Free! This is the ultimate anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym. Follow [P]rehab: WebsiteInstagramLinkedInTwitterFacebookTikTok [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps others to discover this content and find available solutions!

In this episode, Dillon keeps the discussion going on the Sacroiliac (SI) joints answering these questions: What causes SI joint pain? What are the treatments for SI joint pain or dysfunction? What role does a SI joint belt play? All of this and more are answered in this episode. Hope you enjoy! -Team [P]rehab Enjoy 20% off InsideTracker HERE InsideTracker is your personal health analysis and data-driven wellness guide, designed to help you live healthier longer. By analyzing your biological data, InsideTracker provides you with a clear picture of what's going on inside your body and a science-backed Action Plan, so you can take control of your health from the inside out. The [P]rehab Membership: Trial for Free! This is the ultimate anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym. Follow [P]rehab: WebsiteInstagramLinkedInTwitterFacebookTikTok [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps others to discover this content and find available solutions!

In this episode, Dillon sits down to talk about the current narrative surrounding the Sarcoiliac (SI) joints and answer the following question: is your SI joint truly out? Does a MET put it back in? What creates the stability of the SI joint? Is ligament laxity during pregnancy associated with SI Joint pain? All of this and more are answered in this episode. Hope you enjoy! -Team [P]rehab Enjoy 20% off InsideTracker HERE InsideTracker is your personal health analysis and data-driven wellness guide, designed to help you live healthier longer. By analyzing your biological data, InsideTracker provides you with a clear picture of what's going on inside your body and a science-backed Action Plan, so you can take control of your health from the inside out. The [P]rehab Membership: Trial for Free! This is the ultimate anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym. Follow [P]rehab: WebsiteInstagramLinkedInTwitterFacebookTikTok [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps others to discover this content and find available solutions!

In this episode, Dillon sits down with Mike to answer the question, what 3 full-body exercises would you do for the rest of your life? The discussion then goes into the benefits of side planks, how to address all the major injury-prone tendons in the body, how the rotator cuff works reflexively, and why the precision of exercise selection matters due to time constraints. All of this and more are answered in this episode. Hope you enjoy! -Team [P]rehab Enjoy 20% off InsideTracker HERE InsideTracker is your personal health analysis and data-driven wellness guide, designed to help you live healthier longer. By analyzing your biological data, InsideTracker provides you with a clear picture of what's going on inside your body and a science-backed Action Plan, so you can take control of your health from the inside out. The [P]rehab Membership: Trial for Free! This is the ultimate anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym. Follow [P]rehab: WebsiteInstagramLinkedInTwitterFacebookTikTok [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps others to discover this content and find available solutions!

In this episode, Dillon sits down to discuss if spinal disc movement is as predictable as we once thought. We look to answer the following; how does the intervertebral disc move with spinal motion? Should you do spinal extension if you have a disc herniation? What do directional preference, centralization, and peripheralization mean? Does movement reduce a disc prolapse? Are symptoms related to a disc bulge? Where does McKenzie Based Treatment fit in? All of this and more are answered in this episode. Hope you enjoy! -Team [P]Rehab Enjoy 20% off InsideTracker HERE InsideTracker is your personal health analysis and data-driven wellness guide, designed to help you live healthier longer. By analyzing your biological data, InsideTracker provides you with a clear picture of what's going on inside your body and a science-backed Action Plan, so you can take control of your health from the inside out. The [P]rehab Membership: Trial for Free! This is the ultimate anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym. Follow [P]rehab: WebsiteInstagramLinkedInTwitterFacebookTikTok [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps others to discover this content and find available solutions!

In this episode, Dillon sits down to discuss how we can improve shoulder overhead mobility. We look to answer: how much overhead mobility is needed for function? How much overhead mobility is needed in overhead sports? What structures prevent overhead mobility? How do you know to focus on the shoulder capsule vs muscle and tendon length? What role do the core and pelvis play in overhead mobility? All of this and more are answered in this episode. Hope you enjoy! -Team [P]Rehab Enjoy 20% off InsideTracker HERE InsideTracker is your personal health analysis and data-driven wellness guide, designed to help you live healthier longer. By analyzing your biological data, InsideTracker provides you with a clear picture of what's going on inside your body and a science-backed Action Plan, so you can take control of your health from the inside out. The [P]rehab Membership: Trial for Free! This is the ultimate anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym. Follow [P]rehab: WebsiteInstagramLinkedInTwitterFacebookTikTok [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps others to discover this content and find available solutions!

In this episode, Dillon sits down with Tommy Mandala to discuss the ongoing debate on the VMO. We look to answer: What is the VMO? Can you truly isolate the VMO? What are the benefits or harms of trying to isolate the VMO? Is the VMO related to patellar tracking? All of this and more are answered in this episode. Hope you enjoy! -Team [P]Rehab Enjoy 20% off InsideTracker HERE InsideTracker is your personal health analysis and data-driven wellness guide, designed to help you live healthier longer. By analyzing your biological data, InsideTracker provides you with a clear picture of what's going on inside your body and a science-backed Action Plan, so you can take control of your health from the inside out. The [P]rehab Membership: Trial for Free! This is the ultimate anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym. Follow [P]rehab: WebsiteInstagramLinkedInTwitterFacebookTikTok [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps others to discover this content and find available solutions!

In this episode, Dillon sits down to discuss everything you need to know about exercise-associated muscle cramping. We look to answer: What causes muscle cramping? Why is it not related to dehydration or electrolyte imbalances? What role do intensity and workload play in the development of muscle cramps? What's the best way to prevent a muscle cramp? What's the best treatment strategy for a cramping muscle? All of this and more are answered in this episode. Hope you enjoy! -Team [P]Rehab The [P]rehab Membership: Trial 7-days for Free! This is the ultimate anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym. Follow [P]rehab: WebsiteInstagramLinkedInTwitterFacebookTikTok [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps others to discover this content and find available solutions!

In this episode, Dillon sits down to discuss everything you need to know about office ergonomics as we look to answer: why is sitting claimed to be the new smoking? Why is sitting NOT the new smoking? What's the number one related office workplace injury? Does sitting posture play a role in the development of office injuries? Does desk set-up matter? How prevalent is carpal tunnel syndrome in office workers? What can be done to prevent office workplace injuries? All of this and more are answered in this episode. Hope you enjoy! -Team [P]Rehab The [P]rehab Membership: Trial 7-days for Free! This is the ultimate anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym. Follow [P]rehab: WebsiteInstagramLinkedInTwitterFacebookTikTok [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps others to discover this content and find available solutions!

In this episode, Dillon sits down with the 2021 Top Behavioral expert of the year, 2020 Woman of Inspiration recipient, and author of Shift: 4 steps to personal empowerment, Adele Spraggon. We look to answer: where do behavioral patterns emerge or originate from? Why we should feel, act, think versus think, feel, act? Does the statement "mind over matter" need to be changed? How can you change undesired or unwanted behavioral patterns? How do you procrastinate less? All of this and more are answered in this episode. Hope you enjoy! -Team [P]Rehab The [P]rehab Membership: Trial 7-days for Free! Guest Bio: Adele Spraggon is an award-winning author, a thought leader, an international trainer, and a fearless speaker. In 2020, she was awarded the Woman of Inspiration: Customer Experience Award, and in 2021, she was recognized as the Top Behavioural Expert of the Year by IAOTP: International Association of Top Professionals. In May of that year, she was featured on the cover of the T.I.P Magazine: Top Industry Professionals magazine. Her book Shift: 4 Steps to Personal Empowerment has won three awards for its powerful message of inspiration and hope and is sweeping the globe, transforming how people are setting and achieving their goals. Follow [P]rehab: WebsiteInstagramLinkedInTwitterFacebookTikTok [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps others to discover this content and find available solutions!

In this episode, Dillon sits down to discuss everything you need to know about Kinesio tape (KT tape) and other elastic taping methods! We look to answer the following: what is the proposed mechanism of KT tape? Does Kinesio tape help decrease the pain experience? Will Kinesio tape help to decrease swelling? Does Kinesio tape have any impact on performance? All of this and more are answered in this episode. Hope you enjoy! -Team [P]Rehab The [P]rehab Membership: Trial 7-days for Free! This is the ultimate anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym. Follow [P]rehab: WebsiteInstagramLinkedInTwitterFacebookTikTok [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps others to discover this content and find available solutions!

In this episode, Dillon sits down with Dr. Alexis Morgan and Dr. Christina Prevett to discuss strategies to return back to the gym postpartum. We look to answer questions: What is pelvic organ prolapse? Can you exercise with pelvic organ prolapse? How do you overcome the fear of lifting heavy after delivery? What should you do about leakage or urinary incontinence postpartum? All of this and more are answered in this episode. Hope you enjoy! -Team [P]Rehab The [P]rehab Membership: Trial 7-days for Free! Guest Bio: Dr. Christina Prevett MScPT, PhD (c) teaches five courses at the Institute of Clinical Excellence, including Clinical Management of the Fitness Athlete: Pregnancy and Postpartum. She speaks internationally on topics such as Lifting in Pregnancy and Postpartum and Pelvic Health for the Female Athlete. Christina is a national-level weightlifter, who competed in powerlifting and Olympic weightlifting meets within 6 months of giving birth to her daughter Mya. Dr. Alexis Morgan, PT, DPT is a women’s health physical therapist, internally trained pelvic floor clinician, and CrossFit-L1 trainer located in Hendersonville, TN. She specializes in treating pregnant and postpartum athletes. This is the ultimate anti-barrier solution to keeping your body healthy. Access state-of-the-art physical therapy, fitness programs, and workouts online in the comforts of your own home or gym. Follow [P]rehab: WebsiteInstagramLinkedInTwitterFacebookTikTok [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps others to discover this content and find available solutions!