I built this tool to help runners navigate the frustration of injuries. Get a structured, science-backed recovery plan that adapts to your needs and gets you back on the road safely.
No credit card required
Science-Backed Recovery.
A structured approach to recovery, personalized for your specific needs.
Two years ago, I was training for my first marathon when a sharp pain in my knee stopped everything. The diagnosis was IT Band Syndrome. I spent weeks Googling "when can I run again?" and trying random YouTube exercises. Some helped, some flared it up. I felt lost and on my own.
Then I worked with a great phyiotherapist. He gave me a structured and progressive plan. That structure is what I needed most. Not just for my knee but for my mental health. Waking up knowing exactly what to do each day calmed my anxiety.
I built this recovery plan generator to share that same structure with runners who feel stuck. More than a list of exercises, it's a day-by-day path back to running without guessing.
Your Personalized Roadmap.
A day-by-day recovery plan tailored to your injury, goals, and equipment.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
Day 1 IT Band Stretch Glute Activation | Day 2 Clamshells Hip Abduction | Day 3 Walk 10m IT Band Stretch Glute Activation | Day 4 Clamshells Hip Abduction | Day 5 IT Band Stretch Hip Flexor | Day 6 Clamshells Hip Abduction | Day 7 Walk 15m IT Band Stretch Glute Activation |
Get your full plan.
Start Free Assessment