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Choose your plan & start training. All our expert-designed rehab, training & running plans adapt to you.

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

Mobility and strength for runners

Certified treatment plan

Research shows that good movement patterns, strength, and control are crucial elements for safe running and injury prevention.

Research-based injury prevention plan

and we'll suggest the best times for strength and mobility workouts, optimizing your training.

Schedule your runs

Gain optimal mobility and strength

Improve general strength or customize your plan to focus on specific problem areas.

At this level, you'll learn the fundamental movement patterns and acquire the essential techniques for performing strength exercises safely. You'll also improve your body's overall mobility.

Beginner

Here, you'll build your base strength and endurance, cementing the fundamental movement patterns.

Intermediate

The workouts at this level help you optimize your strength and mobility for injury prevention. They teach you control of complex movements, enabling you to run strong with good form.

Advanced

Want to improve your running performance? This level goes beyond injury prevention to improve explosive power and running economy.

Expert

Optimize your strength, power, and control for peak performance.

Elite

Strength workouts

Optimize your range of motion throughout your body, not just your legs.

Our mobility workouts

Your subscription gives you access to all the training and running plans in the app. The first 7 days are free. Afterward, you can choose between 1-month, 3-month, or 12-month access in the Exakt Health app.

Plan price

Verena – Google Play Store

Domfusco – App Store

Alexander Talkanitsa - Google Play Store

Feedback from fellow runners

Most important facts about running injury prevention

Training and injury prevention tips

Download the app and start your training

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

Insertional Achilles tendinopathy 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 rehab plans in the Exakt Health app.

Rehab made affordable

Kchanel3 - App Store

Helena – Google Play Store

elli50ger – App 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

Achilles tendinopathy (insertional) treatment plan

Mid-portion Achilles tendinopathy treatment plan

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 rehab plans in the Exakt Health app.

kochmeister20 - App Store

stamiga67 - App Store

Anna – App Store

Theresa – Google Play Store

Most important facts about mid-portion Achilles tendinopathy 

Start your mid-portion Achilles tendinopathy rehab today

Achilles tendinopathy (mid-portion) treatment plan

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

Ankle sprain treatment plan

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 rehab plans in the Exakt Health app.

Pauline Rebourgeon - Google Play Store

Tompsön – App Store

Anne Kelly – Google Play Store

Most important facts about ankle sprains

Learn more about ankle sprains

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

Calf strain treatment plan

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 rehab plans in the Exakt Health app.

Gonçalo Caseiro - Google Play Store

Katja Bieler - Google Play Store

Anne Kelly – Google Play Store

 Margo – App Store

Most important facts about calf strains

Learn more about calf strains

We guide you safely from the moment your shin starts hurting all the way back to running.

Medial (inner) shin splints treatment plan

Research shows that the most effective exercise-based treatment plan for medial shin pain should include exercises to improve ankle and hip muscle strength and control.

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.

Building your base

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

Start gentle loading

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 recovery.

Restore full-range strength

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.

Develop explosive strength

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.

Build easy-run endurance

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

Shin splints recovery tailored to you!

Start your shin splints 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 rehab plans in the Exakt Health app.

Anna Jakob - Google Play Store

Mario – Google Play Store

Thompson – App Store

Common questions about medial shin splints

Learn more about shin splints

Start your medial shin splints rehab today

Anterior (front) shin splints treatment plan

Research shows that the most effective exercise-based treatment plan for anterior shin pain includes exercises to improve general leg strength and control, along with running form adjustments.

This stage will help your injury settle as you ease into gentle strength training.

In this stage, you’ll build the base strength and control needed to reduce the impact on your shins when you run, while avoiding exercises that directly target the front shin muscles.

Build base strength

Now, you’ll transition to heavy strength training while building your walking endurance.

Gain high-load strength

Restore explosive strength

Finally, you'll safely ease back into running using our run-walk plan. We also provide advice on running form adjustments and drills that can help reduce the load on the front of your shins.

Start your shin splints 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 rehab plans in the Exakt app.

Common questions about anterior shin splints

More about shin splints

Start your front shin splints rehab today

The Exakt treatment plan guides you safely through the phases of rehab and back to running.

Tibialis posterior tendinopathy

Research shows that the most effective exercise-based treatment plan for tibialis posterior tendinopathy includes targeted and general leg strength exercises, along with running form 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. 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 slowly 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.

Restore high-load strength

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.

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 time to regain your previous running endurance. The workouts will help you maintain your strength and control. You should increase your running volume slowly; 10% per week is usually safe, but avoid high-intensity running (tempo, sprint, or hill sessions). Progress to the next stage when you can run your normal weekly volume pain-free at your easy pace. 

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

Start the tib post tendinopathy treatment plan!

Tib post 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 rehab plans in the Exakt app.

Lower leg