Guides
Injury prevention guides
Science-backed, injury-specific protocols for coming back safely. Each guide is based on published research and designed to work with ACWR-based load monitoring.
Return to Running After Achilles Tendinopathy
A science-backed, week-by-week guide to coming back from Achilles tendinopathy without re-injury.
8 min readReturn to Running After Shin Splints
A progressive, evidence-based plan for coming back from shin splints without the cycle of re-injury.
7 min readReturn to Running After a Stress Fracture
The most cautious return requires the most precise plan. Here's how to come back from a stress fracture safely.
9 min readReturn to Running After IT Band Syndrome
IT band syndrome is the most common lateral knee injury in runners. Here's how to come back without the frustrating relapse.
7 min readReturn to Running After Plantar Fasciitis
Plantar fasciitis is the most common foot injury in runners. Here's the progressive, evidence-based way back.
7 min readACWR Calculator for Runners: What It Is and How to Use It
The single number that predicts 80% of overuse running injuries - and how to keep yours in the safe zone.
6 min readSafe Mileage Increase Per Week: Beyond the 10% Rule
The 10% rule is a starting point, not an answer. Here's how to increase mileage based on your actual training load.
5 min readStress Fractures in Runners: The Complete Guide
Stress fractures are the most serious overuse injury in running. This guide covers what causes them, how to catch them early, and how long recovery actually takes.
12 min readIT Band Syndrome Recovery Time: How Long Until You Can Run?
The honest answer is 4 weeks to 6 months. This guide breaks down what determines where you fall on that range and how to move through it faster.
10 min readGet your personal injury risk score
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