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All plans are evidence-based and reviewed by licensed sports physical therapists.

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Optimize your strength, control, and flexibility to avoid running injuries.

Running injury prevention plan

Research shows that good movement patterns as well as strength and control are key elements for safe running and sports injury prevention.

Research-based injury prevention plan

Gain full strength and control

The workout intensities increase as you progress to gain full strength and control. The app helps you progress correctly by setting clear targets at each stage. 

In this stage, you'll improve how you move in stable positions and gain base-level strength. It usually takes 6 weeks of regular strength training to achieve this. 

Base strength and control

For the next 6 weeks, continue to build your overall strength, focusing on faster eccentric muscle loading. These exercises are dynamic and require more balance and control.

Strength and control with movement

This stage helps you maintain strength while developing control during more challenging exercises and including plyometrics. The aim is to strength train regularly.

Optimize strength and control

The stages of your injury prevention

Brick –rick – pp Storlepp StoreeA

Gunnar – Google Play Store

Feedback from fellow injured runners

Most important facts about injury prevention

Learn more about running injuries

Start the running injury prevention plan

Running Injury Prevention Plan

We guide you safely from when your Achilles first becomes painful to a full return to running.

Insertional Achilles tendinopathy rehab plan

Current research shows that a carefully graded strength training program is the most effective way to manage Achilles tendinopathy.

Research-based injury rehab plan

Start the insertional Achilles tendinopathy rehab

Regain full strength in your Achilles tendon

The right combination of rest and exercise tailored to you individually is the most crucial intervention to manage your insertional Achilles tendinopathy.

In this stage, the app will help you to carefully test what exercises your Achilles tendon can currently support and then build on that base.

Find your baseline

Prepare your Achilles tendon and calf muscles for heavy strength training by building your endurance using bodyweight exercises.

Build your base strength

Continue strength training to floor level only until you can do your exercises with weights equal to 10% of your body weight.

Build tendon capacity

Work on gaining enough strength to do explosive exercises needed for running.

Prep for plyometrics

This stage includes plyometric exercises (hop sessions). Restore your calf’s ability to generate explosive forces, and your Achilles tendon’s ability to absorb these forces.

Build explosive strength

Your Achilles tendon is now finally ready for you to ease back into running. The safest way to do this is by following a program that allows you to alternate between running and walking.

Return to running

Regain your Achilles tendon's and leg muscles' pre-injury running endurance, and slowly increase your running volume. Max. 10% increase per week to avoid re-injury. 

Build easy run endurance

You can now start training with increasing speed and intensity. However, remember not to ramp things up too quickly. Always allow enough recovery time.

Build running intensity & speed

The stages of your rehabilitation

Helena – Google Play Store

elli50ger – App Store

Most important facts about insertional Achilles tendinopathy

Learn more about Achilles tendinopathy

Download the app and start your injury recovery

Start the insertional Achilles tendinopathy rehab plan

Achilles Tendinopathy (Insertional) Rehab Plan

Mid-portion Achilles tendinopathy rehab plan

Start the mid-portion Achilles tendinopathy rehab

The right combination of rest and exercise tailored to you individually is the most crucial intervention to manage your mid-portion Achilles tendinopathy.

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.

The stages of your recovery

Theresa – Google Play Store

Anna – App Store

Most important facts about mid-portion Achilles tendinopathy 

Start your mid-portion Achilles tendinopathy rehabilitation

Achilles Tendinopathy (Mid-Portion) Rehab Plan

We guide you safely from when you first sprain your ankle to a full return to running.

Ankle sprain rehab plan

Research shows that most people can manage their ankle sprains well with a conservative rehab plan incorporating rest, mobility, and strengthening exercises.

Regain full strength after your ankle sprain

The workout intensities have to increase as your injury heals to regain your full strength. The app helps you progress correctly by setting clear targets at each stage.

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

Let it settle

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

Start gentle exercise

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. 

Restore base function

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.

Develop dynamic control

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.

Intensity and speed

Anne Kelly – Google Play Store

Tompsön – App Store

Most important facts about ankle sprains

Learn more about ankle sprains

Start the ankle sprain rehab plan

Ankle Sprain Rehab Plan

We guide you safely from the first moment you strain your calf to a full return to running.

Calf strain rehab plan

The best way to manage a calf strain and prevent it from recurring is by following a progressive strength training program set at the right intensity for you.

Regain full strength after your calf strain

The workout intensities will increase as you manage your injury and it heals. The app helps you progress correctly by setting clear targets at each stage.

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

Acute stage

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.

Sub-acute stage

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

Remodelling stage

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.

Build running intensity and speed

 Margo – App Store

Most important facts about calf strains

Learn more about calf strains

Start the calf strain rehab plan

Calf Strain Rehab Plan

We guide you safely from the moment you strain your hamstring to when you can fully return to running.

Hamstring strain rehab plan

Research shows that the best treatment for a hamstring strain is a carefully graded exercise-based rehab plan that increases in intensity and difficulty as your injury heals.

Regain full strength after your hamstring strain

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.

 Sarah Marshall – Google Play Store

Postavarul – App Store

Most important facts about hamstring strains

Learn more about hamstring strains

Start the hamstring strain rehab plan

Hamstring Strain Rehab Plan

We guide you safely from when you first injure your meniscus to your full return to running.

Meniscus tear rehab plan

Research shows that most meniscus tears can fully recover by following a graded strength training program.

Regain full strength after a torn meniscus

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.

 Andra Volintiru – Google Play Store

James Plegg – Google Play Store

Most important facts about meniscus tears

Learn more about meniscus tears

Start the meniscus tears rehab plan

Meniscus Tear Rehab Plan

We guide you safely from when your knee first becomes painful to your full return to running.

Patellar Tendinopathy rehab plan

Research suggests the most effective intervention is the right combination of rest and exercise tailored to the individual.

Regain full strength

The right combination of rest and exercise tailored to you individually is the most crucial intervention to rehab your patellar tendinopathy.

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


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.


Build base strength

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


Restore high load strength

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.


Develop explosive strength

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.



Ex Bor – Google Play Store

Birmic11 - App Store

Most important facts about patellar tendinopathy 

Learn more about patellar tendinopathy

Start the patellar tendinopathy rehab plan

Patellar Tendinopathy Rehab Plan

We guide you safely from when your kneecap first becomes painful to your full return to running.

Patellofemoral pain syndrome rehab plan

Research shows that the most successful rehab for patellofemoral pain syndrome includes exercises for core, hip, and thigh muscles. 

Start the patellofemoral pain syndrome rehab

Regain your full strength

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.

Build your base

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

Low load strength training

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

Restore full range strength & control

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.