I built this tool to help runners navigate the frustration of injuries. Get a structured, evidence-based recovery plan that adapts to your needs and gets you back on the road safely.
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 assessmentA few years ago, I was training for a 100k trail in the French Alps 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 exercises I found online. Some helped, but some only made it worse. I felt lost and pretty much on my own.
Then I worked with a great physiotherapist who gave me a clear, progressive plan. That structure was exactly what I needed. Not just for my knee, but for my head too. Waking up and knowing exactly what to do each day really calmed my mind.
I built this to share that same structure with runners who feel stuck. It's not just a list of exercises; it's a day-by-day path to get you back running without the guesswork. Enjoy!
