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

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

Running injury prevention plan

Certified treatment 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 – App 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 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

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 access to all rehab plans in the Exakt Health app.

Rehab made affordable

Start the insertional Achilles tendinopathy treatment

Regain full strength in your Achilles tendon

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

Kchanel3 - App Store

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 treatment plan

Achilles Tendinopathy (Insertional) Treatment Plan

Mid-portion Achilles tendinopathy treatment plan

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 access to all rehab plans in the Exakt Health app.

Start the mid-portion Achilles tendinopathy treatment

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.

kochmeister20 - App Store

stamiga67 - App Store

Anna – App Store

Theresa – Google Play Store

Most important facts about mid-portion Achilles tendinopathy 

Start the mid-portion Achilles tendinopathy treatment plan

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.

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 access to all rehab plans in the Exakt Health app.

Regain full strength and heal your ankle

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

Pauline Rebourgeon - Google Play Store

Tompsön – App Store

Anne Kelly – Google Play Store

Most important facts about ankle sprains

Learn more about ankle sprains

Start the Ankle Sprain Treatment Plan

Ankle Sprain Treatment Plan

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.

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 access to all rehab plans in the Exakt Health app.

Regain full strength after your calf strain

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

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

Start the calf strain treatment plan

Calf Strain Treatment Plan

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

Shin splints treatment plan

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

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 access to all rehab plans in the Exakt Health app.

Regain full strength and heal your shin splints

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

It’s now time to start building strength in the muscles that directly attach to the injured area (your calf muscles). It’s still essential to avoid intense calf stretches.

Initiating calf strength

Your recovery should be progressed enough for you to start introducing exercises that stretch the tissue that attaches to that area of the shin. The app will choose your activities.

Restoring strength through full range

This stage will prepare your calves and shin for a safe return to running. The app introduces plyometric exercises (hops & jumps) that mimic the explosive forces created when running.

You’re ready to start a return to running program now. The safest way to ease back into running is following a program that alternates short running and walking intervals.

The focus is now on regaining your previous running endurance in your calves and other leg muscles. Therefore, you can slowly increase your weekly running volumes.

You can start training with increasing speed and intensity. It’s best to do this incrementally. Add only one session to your weekly schedule in the beginning.

Injury Treatment & Injury Prevention Plans