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Certified running injury rehab plans that combine the most up-to-date research with expert sports physio experience to help manage and prevent injuries easily from home.

Choose your plan & start training. Explore expert-designed running, strength, mobility and Prehab plans that adapt to you.

Start your personalized training plan now.

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Build strength, stability and mobility with progressive training for a strong, resilient body that is ready for running.

Strong Achilles (Insertional)

Structured exercises and progressive loading help you build strength, stability and mobility with a clear training progression.

Sport-science-informed strength & resilience training

Build strength and capacity step by step. Each stage prepares your body for the next level of training load.

Build a solid base with controlled activation and a manageable training load.

Foundation & activation

Develop strength with controlled isometric exercises and gradually increase the load.

Base strength

Progress to dynamic strength work and build greater capacity for the demands of running.

Dynamic strength

Develop the strength and control needed for running-specific movements and forces.

Running-specific strength

Introduce running-specific loading and gradually integrate intervals into your training.

Running integration

Build your running volume and endurance step by step while maintaining your strength routine.

Build running endurance

Build running intensity and speed progressively while maintaining the strength and capacity you have developed.

Running intensity & speed

Combine strength, running volume and intensity to build a robust body for your performance goals.

Maximum resilience & performance

Your progressive loading stages

Build strength & resilience for running

Expert-designed strength and prehab training to help runners build a strong, resilient body.

Training built for runners

Running knowledge & body understanding

Learn more about your Achilles tendon

Build strength, resilience and running capacity with your Prehab plan.

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Strong Achilles (Mid-Portion)

Carefully test what exercises your Achilles tendon can currently support and then build on that base. Don’t progress the exercises too quickly.

Prepare your Achilles and calves for heavy strength training by building your endurance using bodyweight exercises and light weights.

Work on gaining enough strength to do explosive exercises needed for running. You can achieve this through heavy strength training using weights.

Continue the heavy-loaded Heel Raise exercises. This stage also includes plyometric exercises (hop sessions) to restore your calf’s ability to generate explosive forces. 

Your Achilles tendon is now ready again. The app provides a walk/run program to help you progress the intensity and duration of your runs at the right time.

Regain your Achilles tendon's and leg muscles' pre-injury running endurance, and slowly increase your running volume (maximum 10% per week increase).

You should continue with your weekly strength routine and start training with increasing speed and intensity. Allow enough recovery time in between.

Start the mid-portion Achilles tendinopathy rehab

Learn more about Achilles tendinopathy

Strong Ankle

In the first 72 hours allow your injury to settle. Follow the PRICE regime to decrease swelling and pain. Only do gentle movements.

Start building strength in the muscles that support your ankle and improve your range of movement. Avoid jumping and running activities at this stage.

The focus is now on restoring your ankle's position sense while continuing to build strength. It's advisable to still avoid running and jumping activities. 

In this stage, you will build the dynamic control and explosive strength you need to safely start light running activities later. Don't yet go back to running.

You can now start a return to running program. Your leg workouts will reduce to twice a week, allowing enough recovery time as your running volume increases. 

The focus is now on regaining your previous running endurance. Be careful on uneven terrain and avoid high-intensity running at this stage still.

You can start training with increasing speed and intensity. Continue your weekly strength and control workouts to help prevent re-injury.

Learn more about ankle sprains

Strong Calves

The first 72 hours: Aim to allow your calf injury to settle and limit the amount of swelling and internal bleeding.

Time to start gentle strength training for your calves. Carefully ease into the exercises as your strained calf is not yet strong and still needs protection.

Restore your flexibility and build the strength needed for explosive movements (plyometrics). You’ll improve the strength and control in your core and legs.

Prepare your calf muscles for the explosive contractions required for running. Continue with strength training and start with hops and jumps.

You’re now ready to start a return to running program. At this stage, the app prescribes a walk/run program to help you ease back into running safely.

The focus is on regaining your previous running endurance in your calf and leg muscles. Aim for an easy pace. Only increase the volume by a maximum of 10% per week.

You can now start to train with increasing speed and intensity. It’s usually best to start with just one high-intensity session per week.

Learn more about calf strains

Strong Hips & Glutes

Allow your pain to settle and restore your hip’s basic load tolerance with isometric exercises. Avoid positions that stretch your gluteal area. Progress to stage 2 once you can easily perform the leg strength workout.

Restore your tendon's ability to work through larger ranges of movement and withstand heavier loads. Continue improving your body's overall strength, control, and flexibility.

You'll now prepare for a safe return to running. Ease into heavy gluteal muscle strength training and continue improving your core and leg strength and control.

Your strength sessions will focus on maintenance now and you're ready to start a return-to-running program. The goal is to jog at an easy pace for 20 minutes without aggravating your symptoms.

It's time to regain your previous running endurance. You should increase your running volume slowly. The workouts will help you maintain your strength and control.

Learn more about gluteal tendinopathy

Strong Hamstrings

The first 72 hours: Aim to allow your hamstring injury to settle and limit the amount of swelling and internal bleeding.

Gentle strength training for your hamstrings. Carefully ease into the exercises to activate your hamstrings and build strength in low-load positions during this stage.

Restore the flexibility in your hamstrings and build the strength needed for easy running. You’ll also continue improving the strength & control in your core muscles.

You’re now ready to start the running program, but your hamstring will not have the endurance to cope with continuous runs yet. Start easy.

Regain your previous running endurance in your hamstring and leg muscles. Do this slowly. Research suggests to increase volume by no more than 10% per week.

You can now start to train with increasing speed and intensity. It’s best to start with just one high-intensity session per week, then slowly build from there.

Learn more about strong hamstrings

Strong Hamstrings & Hips

First, we want your acute pain to settle down. We’ll start strengthening your hamstrings in positions that avoid compressing the high hamstring tendons over the sit bone. Limit running and other activities to what you can do pain-free. Move on to the next stage when you can complete the leg strength workouts without aggravating your symptoms.

Continue building hamstring strength while slowly getting the tendons used to mild compression. You should still limit running and other activities to what you can do pain-free. Move to the next stage when you can walk short distances and complete the leg strength workouts without aggravating your symptoms.

Ease into heavy strength training in positions with mild tendon compression. If you haven’t been running, start building your slow walking endurance. Move to the next stage when you can walk for 30 minutes at a slow pace and complete the leg workouts without an increase in pain.

Slowly increase the range of motion in which you strengthen your tendons to restore the capacity they need for running. If you haven’t been running, start building your fast-walking endurance. Move to the next stage when you can walk for 30 minutes at a brisk pace and complete the leg workouts without an increase in pain.

You're ready to start a return-to-running program. Your strength sessions will focus on maintenance now, and their frequency will drop as your running volume increases. You should avoid high-intensity sessions like tempo, interval, or hill sessions. Progress to the next stage once you’ve completed the Return-to-running plan and can jog 20 minutes at an easy pace without aggravating your symptoms.

It’s important to build easy-run endurance before adding high-intensity running sessions. Regular strength and mobility workouts help keep your body strong and support good running form. Switch to one of the regular training plans in the App once you’ve completed this stage. 

You can start training with increasing speed and intensity. Continue your weekly strength and control workouts to help prevent re-injury. 

Start the high hamstring tendinopathy treatment plan!

More about injury treatment

Strong Lower Back

Allow your acute pain to settle by staying active and resting when necessary. We’ve included helpful advice about pain management. Only progress to the next stage once you can walk short distances with only mild to moderate discomfort.

Start building strength and control in low-load positions. Stay active within your pain limits - we provide guidance on the best way to do this. You can move to stage 3 once you can walk slowly for 20 minutes with minor discomfort.

Restore your back’s strength and control through the full range. Continue increasing your general activity level while monitoring the 24-hour pain response.  Progress to the next stage once you walk briskly for 30 minutes without discomfort.

You're ready to start a return-to-running program. Your strength sessions will focus on maintenance now, and their frequency will drop as your running volume increases. You should avoid high-intensity sessions like tempo, interval, or hill sessions.

It's time to regain your previous running endurance. The workouts will help you maintain your strength and control. You should increase your running volume slowly and avoid high-intensity running (tempo, sprint, or hill sessions).

Learn more about back pain in runners

Strong Knees: Meniscus Stability

You will focus on knee-specific exercises, as well as core and leg strength, until you can comfortably bend your knee beyond 90 degrees of flexion.

Now you can move on to more functional exercises and exercises that challenge your balance until you can walk at a slow pace for 30 minutes without pain.

You build the strength and control needed for a safe return to light running activities during this stage. You will slowly progress to more dynamic exercises.

You’re now ready to start a running program. Your strength workouts will continue, but they will reduce in frequency as your running increases. 

Regain your previous running endurance. Research suggests doing this slowly and increasing volume by no more than 10% per week.

You can now start to train with increasing speed and intensity. Continue your weekly strength routine to support your running activities.

Learn more about meniscus tears

Strong Knees: Patellar Tendon

Allow your body comfort to settle and restore your tendon's basic load tolerance. Monitor your knee's 24-hour body comfort response to adjust your prehab.


Restore your tendon's ability to work through a larger range of motion and sustain greater loads. It's best not to run or jump yet.


Progress to heavy strength training for the patellar tendon and thigh muscles until they are strong enough to start plyometric exercises.


You're now preparing your tendon for a safe return to running. Start plyometric exercises while continuing to build strength in your quads and patellar tendon.


You're ready to return to running. Your strength sessions will focus on maintenance now, with less frequency as your running volume increases.


It's time to regain your previous running endurance. The workouts will help you maintain your strength and control. Increase your running volume slowly.


You can start training with increasing speed and intensity. Continue your weekly strength and control workouts to help prevent re-injury.



Learn more about patellar tendinopathy

Strong Knees: Patellar Stability

This stage’s main aim is to settle your knee pain while maintaining your quadriceps' muscle strength and to work on your legs’ strength and control.

Develop optimal movement patterns while strengthening your core and leg muscles. The app will introduce exercises that load the kneecap more.

This stage will help you work through greater ranges of motion. It will also suggest that you slowly increase your weight load.

You will develop dynamic control in your legs and ensure good movement patterns while running. The app will introduce exercises like lunges.

The focus is now on regaining your previous running endurance. Be careful not to increase your running volumes too quickly (maximum 10% per week).

You can now introduce more high-intensity training sessions that include downhill running.

Start the patellofemoral pain syndrome rehab

More patellofemoral pain syndrome articles

Learn more about patellofemoral pain syndrome

Strong Feet: Plantar Fascia

First, we want your acute body comfort to settle down. Then we'll start strengthening the muscles that support the arch of your foot, core, and general leg muscles to reduce the strain on the plantar fascia and heel. Avoid running and jumping activities if they aggravate your body signals. Proceed to the next stage, when you can do the foot strength workout without body comfort.

You are slowly preparing your plantar fascia, foot, and leg muscles for heavy strength training. It's still best to avoid all jumping or running activities. You can proceed to the next stage if you can walk short distances and complete the assigned strength training without an increase in body comfort.

Ease into heavy strength training for your feet and calf muscles until they are strong enough to start plyometric exercises. You'll also further improve your strength and control in your core and legs. It's still best to avoid all running and jumping activities. Continue to the next stage, when you can walk 30 minutes, complete the strength workouts, and pass the hop tests without body comfort.

You're now preparing your plantar fascia for a safe return to running. Start plyometric exercises while the calf and leg strength workouts increase in difficulty. Avoid running activities. Proceed to the next stage, when you can walk briskly for 30 minutes and do the assigned strength and hopping exercises without body comfort. 

You're ready to start a return-to-running program. Your strength sessions will focus on maintenance now, and their frequency will drop as your running volume increases. You should avoid high-intensity sessions like tempo, interval, or hill sessions. Progress to the next stage once you’ve completed the Return-to-running plan and can jog 20 minutes at an easy pace without aggravating your body signals.

You can start training with increasing speed and intensity. Continue your weekly strength and control workouts to help prevent re-injury. The structured running plans in the App can help you build speed gradually – you’ll find them in the "Improve my running game" section. 

More about plantar fasciitis

Strong Quads: Quadriceps Tendon

Allow your body comfort to settle and restore your tendon's basic load tolerance with isometric exercises. Monitor your knee's 24-hour body comfort response to adjust your prehab.

Restore your tendon's ability to work through a larger range of motion and sustain greater loads. Continue improving the strength, control, and flexibility in the rest of your body.

Progress to heavy strength training for the quadriceps tendon and thigh muscles until they are strong enough to start plyometric exercises.

Start plyometric exercises while continuing to build strength in your quadriceps muscles and tendon. Avoid running activities for a bit longer. 

You're ready to start a return-to-running program. Your strength sessions will focus on maintenance now. You should avoid high-intensity sessions like tempo, interval, or hill sessions.

It's time to regain your previous running endurance. The workouts will help you maintain your strength and control.

Learn more about quadriceps tendinopathy

Strong Shins

This stage aims to allow your injury to settle while you start building the base strength and control you need around your ankles, hips, and core.

Begin building strength in the injured area with targeted calf exercises while improving control in your core and legs to support build-up.

In this stage, you'll rebuild calf strength through your full range of motion and continue improving control in your core and legs to support build-up.

You'll prepare your shins for a safe return to running with hopping exercises while maintaining the strength and control you gained in the previous stages.

Finally, you'll safely ease back into running using our run-walk plan.

The focus then shifts to regaining your previous running endurance, while maintaining your strength and control. The Advanced Injury Comeback running plan in the app can help you achieve this.

Switch to using one of the running plans in the app to regain your full running performance.

Learn more about shin splints

Strong Feet: Tibialis Posterior

First, we want your acute pain to settle down. Then, we'll start strengthening the muscles that support the arch of your foot, along with your core and general leg muscles, to reduce strain on the tibialis posterior tendon. Avoid running and jumping activities if they aggravate your symptoms. Move on to the next stage if you can complete the foot strength workout without pain.

You are gradually preparing your tibialis posterior, foot, and leg muscles for heavy strength training. You should still avoid jumping and running activities if they cause pain. You can move on to the next stage if you can walk short distances and complete the assigned strength training without an increase in symptoms.

Ease into heavy strength training for your legs until they’re strong enough to begin plyometric exercises. Start building your walking endurance, but avoid running and jumping activities for a bit longer. Move on to the next stage when you can walk for 30 minutes at a slow pace and complete the leg workouts without an increase in pain.

You're now preparing your tibialis posterior for a safe return to running. Start plyometric exercises while the leg strength workouts increase in difficulty. Avoid running if it aggravates your symptoms. Proceed to the next stage when you can walk at a brisk pace for 30 minutes and complete the assigned leg workouts without pain.

Start the tib post tendinopathy rehab plan!

Injuries