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

Start your individualised injury treatment plan now.

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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

Start your mobility and strength workouts today. The first 7 days are free. Afterwards, you can choose between 1-month, 3-month, or 6-month access in the Exakt Health app.

Plan price

Gain optimal mobility and strength

Verena – Google Play Store

Domfusco – App Store

Alexander Talkanitsa - Google Play Store

Feedback from fellow runners

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

Our mobility workouts

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

Most important facts about running injury prevention

Training and injury prevention tips

Optimize your mobility and strength

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

Gluteal tendinopathy treatment plan

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

Research-based injury treatment plan

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 prevention and all rehab plans in the Exakt Health app.

Rehab made affordable

Regain full strength

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.

Let it settle

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.

Return to running

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.

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

Ken Vinck - App Store

Sneaky slipper - App Store

Laurie Thompson - Google Play Store

Feedback from fellow injured runners

Most important facts about gluteal tendinopathy

Learn more about gluteal tendinopathy

Download the app and start your injury recovery

Start the gluteal tendinopathy treatment plan

We guide you safely from the moment you strain your hamstring to when you can fully return to running.

Hamstring strain treatment plan

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.

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 prevention and all rehab plans in the Exakt Health app.

Regain full strength after your hamstring strain

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.

The first 72 hours: Aim to allow your hamstring injury to settle and limit the amount of swelling and internal bleeding.

Acute stage

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.

Sub-acute 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.

Remodelling stage

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.

Build running intensity & speed

Bondu47 - App Store

Postavarul – App Store

 Sarah Marshall – Google Play Store

Most important facts about hamstring strains

Learn more about hamstring strains

Start the hamstring strain treatment plan

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

IT band syndrome treatment plan

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

Start your iliotibial band syndrome treatment plan today. The first 7 days are free. Afterward, you can choose between 1-month, 3-month, or 6-month access to prevention and 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 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.

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

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 IT band syndrome

Start the IT band syndrome treatment plan

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

Patellar Tendinopathy treatment 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 full access to prevention and all rehab plans in the Exakt Health app.

Start the patellar tendinopathy treatment

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


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.


Progress to heavy strength training for the patellar tendon and thigh muscles until they are strong enough to start plyometric exercises.


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 the patellar tendinopathy

Learn more about patellar tendinopathy

Start the patellar tendinopathy treatment plan

Patellar tendinopathy treatment plan

We guide you safely from when your quads first become painful to a full return to sport.

Quadriceps tendinopathy treatment plan

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

Start your quadriceps 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 prevention and all rehab plans in the Exakt Health app.

Start the quadriceps tendinopathy treatment

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

Allow your pain to settle and restore your tendon's basic load tolerance with isometric exercises. Monitor your knee's 24-hour pain response to adjust your rehab.

Restore your tendon's ability to work through a larger range of motion and sustain greater loads. Continue improving the strength, control, and flexibility in the rest of your body.

Progress to heavy strength training for the quadriceps tendon and thigh muscles until they are strong enough to start plyometric exercises.

Start plyometric exercises while continuing to build strength in your quadriceps muscles and tendon. Avoid running activities for a bit longer. 

You're ready to start a return-to-running program. Your strength sessions will focus on maintenance now. You should avoid high-intensity sessions like tempo, interval, or hill sessions.

Upper leg