Whether you’re rehabbing a running injury or trying to prevent one from happening the amount of information out there can be very overwhelming.
The Exakt Health App takes the guesswork out and provides customized plans that include follow along videos and guidance on the amount of reps, sets and frequency.
You know that I am a HUGE fan of the word Pre-Hab, as in preventative workouts so that you can avoid injury.
This app surprised me with the volume and detail included in each workout. It’s really like having a physical therapist in your pocket to guide you through not just 1 set of exercises, but weeks of movements to rebuild, repair and be a stronger runner.
Following the plans in the Exakt Health App will ensure that you are progressing at the correct time. The feedback that you will provide at the end of each workout will determine how the next stage will be designed.
Gone will be the days of skipping out on strength and mobility workouts! I don’t know how this tool has ZERO COST to you for all the information it provides, but you’d be silly not to take advantage of it.
What is the Exakt Health App?
The Exakt Health app was created by a team of experts that are also runners themselves. It was the team’s goal to make managing sports injuries and rehab as simple as possible.
There are two plan types available once you download the app:
- Running Injuries
- Prevention
The app will adapt your plan based on your progress each week.
At the end of every workout you will provide feedback on the difficulty and if you would like to make the next session harder or keep it the same. For those that are focused on injury rehab, you will also be prompted to share if the exercises caused additional pain to your injury.
What Running Injuries are Covered in the Exakt Health App?
The Exakt Health App guides you through rehab plans for the following common running injuries:
- Achilles Tendinopathy/Insertional
- Achilles Tendinopathy/Mid-portion
- Ankle Sprains
- Calf Strain
- Hamstring Strain
- Meniscus Tears
- Patellofemoral Pain Syndrome (runner’s knee)
- Plantar Fasciitis
- Shin Splints
When you open each plan you are able to read more information on the injury. The plan will also include information about:
- Symptoms
- When to see a doctor
- Possible Causes
- Treatment and prevention
All of this is to help you be your own advocate and to do as much of the Physical Therapy as you can without excuses. But it’s not meant to replace a Dr and that’s why they ensure you always have all the information.
*All plans have been reviewed by licensed sports physical therapists. Remember, you should not use this app to self diagnose and should consult with your medical professional before starting any of the exercises.
Running Injury Prevention Plan Overview
Let’s first take a quick look at the Injury Prevention plan and then we’ll talk more about how to use one of the specific injury plans if you’re already there.
Runners will usually choose to run more miles over taking the time to strength train. But we know without a doubt that strength training for runners is essential to preventing injuries.
You don’t need to spend hours at the gym slinging heavy weights around (though we encourage that too!). Including simple exercises will help to strengthen the muscles and connective tissues that are important to help you run longer without your body fatiguing.
Including 2 to 3 days of this plan will teach you more efficient movement patterns and improve your strength and mobility.
The Injury Prevention Plan has 3 progressive stages:
- Base strength and control (6 weeks)
- Strength and control with movement (6 weeks)
- Optimize strength and control (ongoing)
It is suggested that you move to the next stage once you can do the workouts with ease and good technique.
Similar to the rehab plans, the feedback that you provide after each daily workout will determine how the app will adapt your progress.
How to Use the Exakt App
If you are using the app for injury rehab you will want to make sure you check in with your healthcare professional before getting started.
The Exakt Health App will walk you through every plan by explaining the purpose of each stage and why specific exercises were selected. You will have access to 600+ exercises across the entire app.
If you are focusing on rehab for a specific injury, the length of the program and time spent weekly is going to vary. The plan will be split into stages so that you will progress safely back to running to avoid any reinjury.
Step 1: Select between Prevention Plan or a specific Running Injury Plan
Running Injury Prevention Plans
As noted above these are really your pre-hab workouts designed to help you learn what you need to know about strength and mobility for preventing common running injuries.
Running Injury Plans
This is where each stage of the rehab plan will be explained. Based on the guidance from your medical professional you will be able to start from the beginning or mark stages as complete to start where it’s best for you.
Step 2: Edit your weekly preferences
Depending on the plan, the app will offer suggestions on how many days to schedule and for how long to schedule sessions each week
Step 3: Review your workout for the day
- Watch the video or read through the exercises instructions
- Complete the assigned workout for the day
- Leave honest feedback at the end of your workout. This will help the app to adapt your plans for the next week.
Weekly Structure
Depending on the plan that you pick, the app will always provide a suggestion for the amount of days and for how long your workouts should be. You will be able to edit your schedule preferences based on your personal schedule.
Here is an example of how the Injury Prevention Plan is structured weekly:
Minimum of 2 days of 60 mins and 1 day of 30 mins
- Legs and balance 1-2x a week for 30 mins
- Core 1-2x a week for 30 mins
- Mobility 0-2x a week for 15 mins
- 1 rest day between your long workout days
Example Flexibility Day for Patellofemoral Pain Syndrome
- 10 minutes
- Runner’s Calf Stretch
- Hip Flexor Standing Stretch
- Gtlue Stretch
- Hamstring chair stretch
- Foam rolling quads
- Foam rolling lateral quads
Other days are more strength focused.
Step 4: Review Tips and Advice Included in Plans
In every plan, the overview will include a section with tips and advice. Here you will find quick read articles that are evidence-based and written by licensed physical therapists. These are additional pieces of information to help with your recovery and keep you running injury free!!
Exakt Health App FAQs
Is the injury prevention program only for beginners?
No, this plan is created for all levels. If you already include strength training in your routine, the app does note that you can start at Stage 2.
Can this app replace seeing a physical therapist?
No, you should consult with your physical therapist about your injury prior to starting any of the rehab plans in this app. Using this app does not replace an in-person visit to get a proper diagnosis.
Will I need a gym membership or equipment to complete the exercises?
The majority of the exercises are bodyweight focused. There are a few exercises that you may need minimal equipment such as bands, a light weight or a ball. You are able to look ahead at the plan and see what equipment if any is required.
Do I have to pay for the app?
No, the app and all plans are free!
Where to download Exakt Health App?
👉Download the app HERE
Hopefully this gave you an entirely new idea of how you might prevent some of the most common running injuries or get yourself back out there again with a well thought out and structured plan!
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