What is post-rehab?

Our post-rehab program is your next step after finishing physical therapy or when physical therapy doesn’t help you fully recover. After an injury occurs, muscles get weak and deconditioned very quickly due to pain or disuse.

Your doctor may refer you to see a physical therapist for rehab. Insurance-based physical therapy may help you get better up to a certain point. But, you may still have pain. Or you may not feel confident doing all your favorite activities due to fear of injuring yourself again or making your pain worse.

If you do not get better with physical therapy then our post-rehab program is a popular option helping people like you feel confident and fit without making injuries worse.

What does our post-rehab program look like?

Our post-rehab program is a hybrid of physical therapy, personal training, and online health coaching. The program is designed to provide you with the best long-term solution to recover from your injury when the traditional healthcare system did not help you enough.

Our post-rehab program consists of five parts:

  • The injury assessment
  • The exercise component
  • The mindset component
  • Coaching sessions
  • Maintenance
Beautiful sporty cheerful woman is doing side plank exercise. She is watching video on the internet and repeating the tasks

The injury assessment

The program begins with a 60-minute in-person or online assessment of your strength, joint health, and physical abilities. The results of your assessment determine what exercises to do and the correct order in which to do them.

For in-personal assessments, we’ll assess you at our injury recovery facility in San Diego. For online assessments, we’ll assess you on video using Skype or Zoom, whichever is preferable to you.

During the injury assessment, we will:

  • Discuss all necessary information about your injury
  • Analyze your control of movement
  • Measure your strength and joint motion
  • Identify the obstacles and challenges in your recovery
  • Identify what perceptions and beliefs about pain need to be improved
  • Set specific 1-month, 3-month, and 6-month goals

The exercise component

The exercise program is tailored to your fitness abilities and goals based on the results of your injury assessment. We send you a customized exercise program with written instructions, photos, and videos.

The exercise program can be printed out in an organized layout to track your daily progress. The program can also be accessed online through the client portal on our website.

We’ll send you additional exercise programs when you get stronger and you can access each exercise program through our website.

Your post-rehab program will have specific exercise parameters such as:

  • Number of repetitions
  • Number of sets
  • Rest times between sets
  • Acceptable pain levels
  • Resistance
  • Level of difficulty
  • Modifications to your form
  • Tempo
  • And other parameters specific to your injury
Fitness woman exercising on the floor at home and looking to the camera

The exercise parameters given to you should be followed as best as you can. After attempting the exercise program for one week, you’ll provide us with feedback to fine-tune your exercise parameters to receive the most benefits.

These small adjustments and “tweaks” to your program will help you maintain consistent 5-10% improvements each week until you are fully satisfied with doing the activities you want to do without pain.

The exercise component of our program will help you:

  • Reduce pain
  • Get stronger
  • Feel more athletic
  • Prevent injuries

The mindset component

The brain plays a huge role the perception of pain. There are some therapists who only focus on the brain and people experience reduce pain.

The healthcare system needs to provide better education for pain and injuries. Unfortunately, many professionals provide outdated advice for pain and injuries.

We stay up-to-date with current neuroscience and pain science research. We’ll coach you to develop the mental frameworks you need to stay happy and positive when deal with setbacks or uncertainty about your injury.

The mental component of our program will provide you with:

  • Increased enjoyment to move again
  • More confidence with your body
  • Less fear of getting injured again
  • Improved energy and focus
Closeup portrait of a young happy fit woman sitting on the floor with fitball

Coaching sessions

In addition, your program consists of follow-up sessions. These online or in-clinic follow-up sessions provide us with an opportunity to make larger updates to your program and re-assess your progress towards your goals.

During the follow-up sessions, we will review your exercise program, discuss your struggles, and uncover behaviors, habits, or training mistakes that may holding you back from making greater improvements.

Between follow-up sessions, we are available for you to send us photos, videos, and ask us questions via email for smaller adjustments to “fine-tune” your program and avoid setbacks.

The coaching sessions will provide you with:

  • Accountability when you feel lazy
  • Motivation when you feel like giving up
  • Encouragement when you need to be lifted up
  • On-going support to guide you


Our program is designed to provide you with long-lasting benefits. After the first week, our clients often send us an email describing how much better they feel; however, it may take longer for you to feel benefits.

We give you exercises and personalized recommendations that we believe will provide you with the most long-term benefits based on your assessment.

The goal of our coaching sessions is to empower you to control your injury and manage it better for the rest of your life. We believe you have the ability to learn what is best for your body and significantly improve your quality of life with our program.

The maintenance component of our program helps you:

  • Reduce your risk of getting injured again
  • Maintain your improvements once the program ends
  • Increase build a strong and resiliency
Profile view of a cute young woman doing kneeling lunges with dumbbells at home

Why do you need a post-rehab program to avoid getting hurt again?

After you recover from an injury, your recovery does not stop there. If you completely stop exercising, you may injure yourself again if you do not properly transition back to your usual daily activities or workout routines.

We’ll illustrate the importance of a post-rehab program by describing a common scenario that happens to many people with recurring injuries.


Two months ago, you injured your foot and you were referred to a physical therapist by your doctor. Physical therapy helped you reduce your foot pain and perform basic functions like walking.

After 8 visits, you are discharged from physical therapy and feel better; however, you want to get back to running 12-miles without aggravating your foot pain.

It may take you 3-6 months to train and condition your body to run 12-miles. Insurance will not cover you for the time it takes to gradually increase your strength and build your capacity to run 12-miles.

After physical therapy, you try the do-it-yourself approach. You do your best to start running again, but you notice an increase in foot pain every time you try to push past 3 miles. During your training sessions, your calves get tight. Then, you start to feel pain on the bottom of your foot again.

The memory of your foot pain is immediately triggered and your thoughts spiral out of control as you believe you’ll be right back to where you started two months ago.

Young african girl running in silhouette on white background. Dynamic movement. Side view

What is a better alternative to the do-it-yourself approach?

Our post-rehab program will help you get stronger and safely transition back to running 12-miles without aggravating your foot pain and experiencing a demoralizing setback.

How do you know if a post-rehab program is right for you?

If you experienced one of these 5 situations, then you will benefit from a post-rehab program:

1) You do not feel 100% better after finishing physical therapy.

Physical therapy may have partially helped you, but you continue to feel pain. Now that you are done with physical therapy, what do you do? Should you start working with a personal trainer? Should you start an exercise class? You can do those, but you should also start a post-rehab program to finish recovering from your injury.

Ending the injury recovery process early is like stopping a 2-week antibiotic treatment one week early. Antibiotic treatment must be completed for the full 2-weeks; otherwise, you may get sick again. Likewise, your injury recovery needs to be completed with a post-rehab program.

2) You stopped physical therapy early.

You may have cancelled the remainder of your physical therapy appointments due to the inconvenience of taking time off work for appointments. Or you may have stopped physical therapy because you did not feel like physical therapy was helping.

If physical therapy didn’t help you, then you should look into our post-rehab program.

3) You feel 100% recovered after finishing physical therapy.

Physical therapy may have been help you get out of pain and restore basic function. But, you may want to get back to running 6 miles without pain or start a strength training program without getting hurt again.

If you want to get in better shape, reduce the risk of getting severe arthritis in your joints, and prevent a silly injury, then start our post-rehab program.

4) Physical therapy was helping, but your insurance no longer covered additional visits.

Insurance-based physical therapy is not designed to cover strength training programs; however, a strength training program may be exactly what you need to safely transition back to running, exercising, and playing sports without aggravating your pain.

Some people have nicknamed our current health care system a “sick care” system because it reacts to people who are sick and helps them manage their illness rather than provide a proactive solution.

Our post-rehab program is a smart, proactive solution to continue your injury recovery. Most people will wait until they get injured again or until their pain becomes intolerable. Once their pain becomes unbearable, they contact their doctor.

You can prioritize your health by starting our post-rehab program before your injury gets out of control.

5) You never went to physical therapy and you don’t plan on going.

We understand that people may have had bad experiences with physical therapy in the past. Or they may not want to go through the hassle of visiting their doctor and waiting to schedule visits with their physical therapist.

You may want the convenience of sending an email or text message to our compassionate coaches for timely answers to your questions.

You may want to feel the personalized touch of our online coaching calls from the comfort of your own home instead of waiting in traffic or driving to a physical therapy clinic far away from your house.

Do you want to feel stronger and injury-free?

We believe our program will help you feel like the BEST version of yourself. We don’t accept everyone into our program until we screen you.

Our program may be the best option for you or it may not be. It’s possible a better options is to see your local physical therapist or doctor.

We want 100% of the people going through our programs to experience long-lasting benefits and use the Evercore website as a resource for injury information for life. If our program is not a good for you, then we want you to take action on another program.

Whether you start our program or not, it’s important for you to take action on a program to fully recover from your injury. If you wait two weeks to start the program, then you’ll be two weeks behind the person who starts today.

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