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

Start your individual injury rehab plan now.

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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

Alexander Talkanitsa - Google Play Store

Gunnar – Google Play Store

Brick –rick – pp Storlepp StoreeA

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 knee first becomes painful to a full return to running.

Iliotibial band syndrome rehab

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

Research-based injury rehab plan

Start your iliotibial band syndrome rehab today. The first 7 days are free.
Afterward, you can choose between 1-month, 3-month, or 6-month access to all rehab plans in the Exakt Health app.

Rehab made affordable

Regain full strength

The right combination of rest and exercise tailored to you individually is the most crucial intervention to treat your IT band syndrome.

Allow your injury to settle while improving strength, control, and mobility in your core and legs to allow optimal movement patterns. Avoid walking on uneven ground and all running and jumping activities. 

Build your base

It’s time to progress your training to include exercises that load the IT band. Avoid running and jumping activities for now.

Start low load strength training

In this stage, you’ll restore the full strength and control needed for running. Avoid running activities for a bit longer.

Restore full strength and control

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. Avoid high-intensity sessions like tempo, interval, or hill sessions.

Return to running

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

Build easy run endurance

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

Intensity and speed

The stages of your recovery

Phil balard - App Store

Birmic11 - App Store

Anna – App Store

Ex Bor – Google Play Store

Most important facts about IT band syndrome

Learn more about iliotibial band syndrome

Download the app and start your injury recovery

Start the IT band syndrome rehab plan

Iliotibial Band Syndrome 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.

Start your meniscus tear rehab today. The first 7 days are free.
Afterward, you can choose between 1-month, 3-month, or 6-month access to all rehab plans in the Exakt Health app.

Regain full strength after a torn meniscus

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.

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.

Acute stage

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.

Sub-acute stage

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.

Remodelling stage

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.

Build running intensity & speed

The stages of your rehabilitation

Paul - App Store

Sabine - Google Play Store

James Plegg – Google Play Store

 Andra Volintiru – 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

Start your patellar tendinopathy treatment plan today. The first 7 days are free.
Afterward, you can choose between 1-month, 3-month, or 6-month access to all rehab plans in the Exakt Health app.

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.


Let it settle

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.



Steffen Bußler - Google Play Store

d.lib. - App Store

Dana Capelli - Google Play 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 your patellofemoral pain syndrome treatment plan today. The first 7 days are free.
Afterward, you can choose between 1-month, 3-month, or 6-month access to all rehab plans in the Exakt Health app.

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.

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.

Develop dynamic control

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.

Injury Rehab & Injury Prevention Plans