Programs

Structured rehab that actually works

Each program is built around progressive loading — the same evidence-based approach used in clinical practice, made accessible for anyone dealing with tendon pain.

Now available

Achilles Tendinopathy:
The 12-Week Return to Full Activity

A complete, clinician-designed rehabilitation program — from isometrics through heavy slow resistance — all the way back to running and sport.

What's inside

Module 0 Welcome — how the program works and what to expect
Module 1 Understanding Your Achilles — pain science, load tolerance, why rest doesn't work
Module 2 The Pain Monitoring System — your decision-making framework for 12 weeks
Module 3 Phase 1: Isometrics — fast pain relief and tendon activation (Weeks 1–2)
Module 4 Phase 2: Bilateral Heel Raises — adding movement with controlled load (Weeks 2–4)
Module 5 Phase 3: Single-Leg Loading — the central phase of Achilles rehab (Weeks 4–8)
Module 6 Phase 4: Heavy Slow Resistance — building genuine tendon strength (Weeks 6–12)
Module 7 Return to Activity — readiness criteria and progressive run-walk program
Module 8 Managing Setbacks — a clear step-back protocol for when pain spikes
Module 9 Long-Term Tendon Health — maintenance loading and preventing recurrence

Included downloads

Phase 1 Exercise Card — isometric protocol with pain monitoring guide
Phase 2 Exercise Card — bilateral heel raise progression and technique cues
Phase 3 Exercise Card — single-leg loading levels and progression criteria
Phase 4 Exercise Card — heavy slow resistance protocol with load tracking log
Return to Activity Checklist — readiness criteria and 6-week run-walk program

"I built this program because most people with Achilles tendinopathy never get access to a structured, properly progressed loading plan. They get told to rest, or given a vague calf raise protocol with no guidance on how to progress. This is the program I wish they all had from day one."

— Paul Cramer, RMT

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