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

Start your individual injury treatment plan now.

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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.

Prevention