A runner in silhouette on a path at golden hour.
hero.jpg · Coureuse de dos sur une piste, aube, contre-jour doux, plan large, beaucoup d’air au-dessus. Paysage, 2400 × 1500 au moins.

Get back to your sport.
Week after week.

A step-by-step return plan after an injury, adjusted to your discomfort, with your physio’s approval.

Create my planSee how it works

After an injury, the hardest part isn’t getting back to it. It’s getting back at the right pace. Rehab builds up your training load, week after week, and adjusts it to your discomfort.

Four stages to come back.

The plan starts at 25 to 40% of your previous volume and builds up to 75 to 90%, depending on your injury.

A bandaged knee, in close-up.
repos.jpg · Vestiaire calme, genouillère posée sur le banc, lumière latérale. Portrait 4:5.
Before week 1

Rest

Your body is healing. The plan only starts with your doctor’s or physio’s approval.

Hiking boots moving along a dirt path, a mountain in the distance.
reprise.jpg · Gros plan sur des chaussures qui marchent sur un chemin, matin. Portrait 4:5.
Weeks 1 to 3

Restart

Short, easy sessions. You record your discomfort during exercise, just after and the next morning.

Three runners seen from behind on a forest path.
progression.jpg · Foulée légère dans un parc, mi-corps, léger flou de mouvement. Portrait 4:5.
Weeks 4 to 6

Progression

The load builds in steps, with a consolidation week every three weeks.

A group of runners on a beach by the sea.
retour.jpg · Groupe d’amateurs au départ d’une sortie, fin de journée, tons chauds assourdis. Portrait 4:5.
End of the plan

Return

You get back to your sport at your own pace, without trying to make up for lost time.

A therapist moving a patient’s leg during a rehabilitation session.
kine.jpg · Kiné qui examine un genou, mains en gros plan, cabinet lumineux, sans visage reconnaissable. Paysage 16:10.

Your physio has the final say.

Rehab makes no diagnosis. It structures a return that has already been approved and reminds you when to stop and see a professional:

  • the pain increases from one session to the next;
  • it wakes you up at night;
  • it makes you limp;
  • swelling appears.
A figure at the edge of a misty lake at sunrise.
semaine-1.jpg · Même lieu pour les trois photos (bord de lac). Semaine 1 : marche rapide, petit matin, brume. Paysage plein écran.
A lakeside path among fir trees, in broad daylight.
A figure by the water at sunset.

Example for someone who trained 240 minutes a week before their injury.

A little further, every week.

More discomfort the next morning than during exercise? The week is repeated. The plan moves at your pace, never the calendar’s.

72
minutes in week 1

Fifty sports, each with its own guidelines.

For each sport: return advice, risks to watch and illustrated exercises, from running to judo.

All sport guides · All injury guides

Your data stays with you.

No account

No email or password to get started. No ads, no tracking cookies.

In your browser

Your plan is saved on your device. A backup file takes it from one device to another.

Reminders, if you want

One notification a week to record your discomfort, with no health data in it.

A running shoe in full contact with a road.
lacets.jpg · Mains qui lacent une chaussure sur un seuil, lumière basse, fond sombre. Paysage.

Start with week one.

Three minutes to describe your situation. Free during the beta, with your doctor’s or physio’s approval.

Create my plan