How it works
From first message to your first run back
No waiting lists. No waiting rooms. No traffic jams. Here is exactly what happens between writing to us and running again, and how long each part takes.
- First reply
- Same day
- Setup before we meet
- 15 min
- Assessment
- 75 min
- Plan delivered
- Within hours
The process
Every runner starts at step one, including the ones we end up sending somewhere else.
- 2 minutes
Tell us what's going on
Four questions: what's going on, how long it has been going on, what you can't do right now, and what you want to get back to. We read every one personally. Nothing is automated and nothing goes to a queue.
- Free, no obligation
A quick online chat
A short online chat before any money changes hands is enough to work out whether we can help you. If we can, we send a booking link in the chat, and you pick a time that suits you. If we can't, you get a referral suggestion and no hurt feelings. We would rather send you to the right place than take on a problem we can't help with.
Why you can't book a session straight from this pageWorking out whether online rehab suits your injury is the first clinical decision, and we make it with you rather than after you have paid.
- 10 to 15 minutes
Welcome email and setup
One email with everything you need to know, and three short jobs to do before we meet. One of them is installing the Pacer app on your phone, where the rest of your programme lives. The setup is the difference between spending your assessment on your actual training data and spending it trying to remember what you ran last month.
- About 75 minutes
Assessment
Your history, red flags, your training data and everything else that matters for your injury. We finish with numbers rather than impressions: what your calf, hip and tendon can do today, and what they need to do for the running you want. Those numbers are what we measure progress against later.
- Within hours
Your plan arrives
A running plan that syncs straight to your Garmin, a strength programme, and the targets we are working toward, all in the Pacer app. Written for your week, your goal and the load your body is tolerating right now, which is why it takes hours rather than minutes.
- Between sessions
The Pacer app and 24/7 chat with your physio
After every run the app asks how it went. It takes under 30 seconds, and your answer goes straight to your physio, who reads it and adjusts the plan when your body asks for it. Something flares on a Tuesday night. You're unsure whether to run on Saturday. Your watch tells you something you don't fully understand. Message us in the app and you get an answer. The app shows what happened; a person makes the decisions. The decisions that derail a rehab plan are usually the small ones taken alone.
- 1 to 3 times a month
Follow-up and retest
We repeat the tests from the assessment, compare the numbers and adjust the plan to what your body and your data actually did, including every check-in you sent from the app. Some weeks move forward, some weeks we pull back. How often we meet is up to your needs: one, two or three consultations a month, and you can change or cancel with 7 days' notice.
What the plan is built on
- Load, not rest
- Running injuries happen when the load on a tissue outpaces what it can currently tolerate. Rest removes the load without building the tolerance, so the plan is built around loading you correctly rather than waiting for pain to disappear.
- Capacity, measured
- We test what your body can do and write the number down. Strength deficits in tendon pain are often larger than they feel, and the uninjured side is frequently affected too.
- You make the call
- Goals start with what you actually want out of running, then function, then symptoms. We bring the evidence and the reasoning. The decision about what risk is worth taking stays with you.
If you have running injuries, want to learn how to run, or are training for a specific goal, Theis is the person to contact. You don’t necessarily have to stop running just because you’re injured; I’m prone to injuries, but Theis keeps me fit and ready to go.
Start at step one
Tell us what's going on
Four questions, two minutes. We read every one personally, and you'll hear from us the same day. If online rehab isn't right for your injury, we'll tell you and point you somewhere better.
Who you'll work with
Teis S. K., Bachelor in Physiotherapy, MSc in Musculoskeletal Physiotherapy
Physiotherapist and researcher in musculoskeletal health. You work with the same person from the first message to the last follow-up.
Prefer email? tsk@pacerrehab.com
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