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Identify your focus areas and strengthen them with targeted training, mobility, and progressive loading, so you can build a stronger, more resilient body for running.

Choose your plan and start training. All our expert-designed prehab, strength and mobility training & running plans adapt to you.

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Build strength and resilience in your Achilles tendon step by step - from foundational loading to confident, consistent running.

Strong Achilles (Insertional)

Certified treatment plan

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

Research-based injury treatment plan

The right combination of rest and exercise tailored to you individually is the most crucial intervention to treat 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 recovery

Start the insertional Achilles tendinopathy treatment

Regain full strength in your Achilles tendon

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

Rehab made affordable

Johannes Motschmann (Top-10 London Marathon & EM-Silber Team Marathon)

Aach - App Store

Birgit – Google Play Store

Feedback from fellow injured runners

Most important facts about insertional Achilles tendinopathy

Learn more about Achilles tendinopathy

Start your insertional Achilles tendinopathy rehab today

Download the app and start your injury recovery

Strengthen your Achilles tendon step by step with progressive loading and targeted exercises - building greater resilience for confident, consistent running.

Strong Achilles (Mid-Portion)

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

Start the mid-portion Achilles tendinopathy treatment

Start your achilles tendinopathy (mid-portion) treatment plan today. The first 7 days are free. Afterward, you can choose between 1-month, 3-month, or 6-month full access to all plans in the Exakt app.

Laura Hottenrott (German long-distance runner & Olympian)

Miriam - Google Play Store

Most important facts about mid-portion Achilles tendinopathy 

Start your mid-portion Achilles tendinopathy rehab today

Build strength and stability in your ankle step by step with targeted exercises and progressive loading - for a stronger, more resilient body and confident running.

Strong Ankle

Research shows that most people can recover from ankle sprains with a conservative treatment plan incorporating rest, mobility, and strengthening exercises.

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

Regain full strength and heal your ankle

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

M. N. - Google Play Store

Most important facts about ankle sprains

Learn more about ankle sprains

Build strength and resilience in your calves step by step with targeted exercises and progressive loading - for a stronger, more resilient body and confident running.

Strong Calves

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

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

Regain full strength after your calf strain

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

Maike - Google Play Store

Valerie - Google Play Store

Ngallegoz - App Store

Most important facts about calf strains

Learn more about calf strains

Build strength and resilience in your hips and glutes with targeted exercises and progressive loading - for a stronger, more resilient body and confident running.

Strong Hips & Glutes

Research suggests the most effective way to treat this hip injury is the right combination of rest and exercise tailored to you.

The right combination of rest and exercise is the most crucial intervention to treat gluteal tendinopathy, hip bursitis, and Greater Trochanteric Pain Syndrome.

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.

Build base strength

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.

Restore high load strength

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.

Regain full strength

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

Carlitam - App Store

Daniel - Google Play Store

Birgit - Google Play Store

Most important facts about gluteal tendinopathy

Learn more about gluteal tendinopathy

Start your gluteal tendinopathy rehab today

Build strength and resilience in your hamstrings step by step with targeted exercises and progressive loading - for a stronger, more resilient body and confident running.

Strong Hamstrings

Research shows that the best treatment for a hamstring strain is a carefully graded exercise-based treatment 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.

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

Bondu47 - App Store

Postavarul – App Store

Ngallegoz – App Store

Most important facts about hamstring strains

Learn more about hamstring strains

Build strength and resilience in your feet and soles with targeted exercises and progressive loading - for a stronger, more resilient body and confident running.

Strong Feet & Soles

Research shows that the most effective exercise-based treatment for heel spur-related pain includes targeted foot exercises as well as general leg strength and mobility work.

The right combination of rest and exercise tailored to you individually is the most crucial intervention to treat your heel pain.

First, we want your acute pain 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 symptoms. Proceed to the next stage, when you can do the foot strength workout without pain.

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 pain.

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 pain.

You're now preparing your foot 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 pain. 

Develop explosive strength

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. 

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. The structured running plans in the App can help you build speed gradually – you’ll find them in the "Improve my running game" section. 

Heel spur recovery tailored to you!

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

Miriam - Play Store

Ottoanna - App Store

Brendan - Play Store

Common questions about heel spurs

More about heel pain

Build strength and resilience in your hamstrings and hips with targeted exercises and progressive loading - for a stronger, more resilient body and confident running.

Strong Hamstrings & Hips

Research shows that the most effective exercise-based treatment plan for high hamstring tendinopathy includes targeted and general leg strength exercises, along with running adjustments.

The workout intensities need to increase as your injury heals to help you regain full strength. The app guides your progress by setting clear targets for each stage.

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.

Introduce gentle compression

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.

High-load, limited range

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.

Restore functional strength

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

High hamstring tendinopathy recovery tailored to you!

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

Ottoanna - Apple App Store

Brendan - Google Play Store

Common questions about high (proximal) hamstring tendinopathy

More about injury treatment

Start your high hamstring tendinopathy rehab today

Build strength and stability around your knees and hips with targeted exercises and progressive loading - for greater resilience and confident running.

Strong Knees: Lateral Stability

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

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.

Focus Areas