The best starting point depends on the person and the injury. For one runner it may be calf capacity; for another, hip or knee strength. A few well-chosen, progressively challenging exercises are easier to follow than a long routine with no clear purpose.
Strength work also adds load to the week. Allow for it when planning running sessions and progress it as your capacity changes. The aim is to support the demands of running, not to chase soreness as proof of a good workout.
WHEN TO GET HELP
If an exercise repeatedly worsens symptoms, revisit the choice, dose and diagnosis.
Further reading
- Patellofemoral pain clinical practice guideline · JOSPT
- 2024 Achilles tendinopathy guideline · APTA Orthopedics
- Return to running programme · Berkshire Healthcare NHS
This is general information, not a diagnosis or an individual rehabilitation plan. An assessment may change the advice that is right for you.