{"title":"Recovery Programs","description":"\u003cp\u003eDigital recovery programs per body area. You start with a baseline test, follow a progressive plan with clear exercises and track your progress in a tracker. So you know when to build up and when to ease off. About 3× per week, at home or in the gym. Instant download.\u003c\/p\u003e","products":[{"product_id":"run-pain-free-runner-s-knee","title":"Knee Recovery Program","description":"\u003cp style=\"caret-color: rgb(255, 255, 255); color: rgb(255, 255, 255); font-style: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-line: none; text-decoration-thickness: auto; text-decoration-style: solid;\" data-pm-slice=\"1 1 []\"\u003e\u003cspan style=\"color: rgb(0, 0, 0);\"\u003eFix your runner’s knee and return to pain-free running. This program fixes your knee pain at the source, prevent it from coming back, and build a strong, stable knee that can handle your runs.\u003c\/span\u003e\u003c\/p\u003e","brand":"Human Dynamix","offers":[{"title":"Default Title","offer_id":52140468633942,"sku":null,"price":39.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0874\/0696\/9174\/files\/hf_20260922_135415_eeba57e0-7009-45bf-8c4d-880d212a0662.png?v=1790085740"},{"product_id":"calf-achilles-recovery-program","title":"Calf \u0026 Achilles Recovery Program","description":"\u003ch3\u003eStrong calves. Resilient Achilles. Keep moving.\u003c\/h3\u003e\n\u003cp\u003eYour calves carry you through every stride, jump and sprint. When they or your Achilles start complaining, the instinct is to rest completely, but load is usually the actual medicine, dosed correctly. This program shows you how.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat's inside:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eCalf \u0026amp; Achilles Blueprint\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e(16 pages) — the difference between mid-portion and insertional Achilles pain, calf strains, and why your specific pain is telling you something different\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e12-Week Program\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e(18 pages) — four phases from settling the tendon down to full spring loading and a return to sport\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTracker\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— log your calf raise reps, morning pain and runs, and know exactly when to progress\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePocket Guide\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the rules for the track and the court, in your pocket\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eHow it works:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003ethe traffic-light pain rule tells you when to hold, adjust or push forward. Baseline tests at day 0, week 6 and week 12 show your real progress, not just how you feel that day.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWho this is for:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003erunners, padel and tennis players, and anyone with calf strains or Achilles pain from overuse, sudden increases in training, or return to sport after time off.\u003c\/p\u003e","brand":"Human Dynamix","offers":[{"title":"Default Title","offer_id":55457418510678,"sku":null,"price":19.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0874\/0696\/9174\/files\/2_7d3f9b40-8f52-4ebe-a3f7-fe8307a56db0.png?v=1790086102"},{"product_id":"foot-ankle-heel-recovery-program","title":"Foot, Ankle \u0026 Heel Recovery Program","description":"\u003ch3\u003eSolid ground. Every step.\u003c\/h3\u003e\n\u003cp\u003eYour feet take every bit of load your training puts through you. Heel pain in the morning, an ankle that keeps rolling, or a foot that just does not feel steady, these are the most common complaints in active adults, and almost all of them respond to the right kind of loading and balance work.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat's inside:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eFoot, Ankle \u0026amp; Heel Blueprint\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e(16 pages) — how the foot and ankle work, what your pain is telling you, and why it keeps coming back\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e12-Week Program\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e(18 pages) — high-load calf raises for plantar heel pain, balance training for ankle instability, and a clear return-to-sport ladder\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTracker\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— log first-step pain, balance times and runs, and know when to progress\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePocket Guide\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the rules for heels, arches and ankles, wherever you train\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eHow it works:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003ethe same traffic-light system used across every HDX program, plus specific tests for balance and heel pain so your tracker can tell you exactly where you stand.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWho this is for:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003erunners, hikers, walkers, and anyone with plantar heel pain, a history of ankle sprains, or a foot that does not feel stable on uneven ground.\u003c\/p\u003e","brand":"Human Dynamix","offers":[{"title":"Default Title","offer_id":55457434435926,"sku":null,"price":19.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0874\/0696\/9174\/files\/HDX_FootAnkleHeel_Product_Image_1x1_91affacb-5521-4797-a6ac-4c214e00ade6.jpg?v=1790113004"},{"product_id":"hip-recovery-program","title":"Hip Recovery Program","description":"\u003ch3\u003eStrong hips. Free movement. Keep moving.\u003c\/h3\u003e\n\u003cp\u003ePain on the outside of the hip, deep in the groin, or a hip that just feels stiff and stuck, these all have different causes and different fixes. This program helps you work out which is which, and gives you a clear plan to build your hip back.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat's inside:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eHip Blueprint\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e(pages) — how the hip works, what your pain is telling you, and why rest alone rarely fixes it\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003e12-Week Program\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— progressive strength for outer hip and gluteal tendinopathy, hip osteoarthritis, adductor and groin pain, hip flexor issues, and proximal hamstring pain\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eTracker\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— log your 30-second chair stand test, pain and sessions, and know when to progress\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePocket Guide\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003e— the rules for home, the court and the road\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eHow it works:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003ethe traffic-light pain rule, dosed to your specific hip pattern, with a 30-second chair stand test as one of the key markers of real progress.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWho this is for:\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eanyone with pain on the outside of the hip, in the groin, or general hip stiffness that limits walking, running, or getting up from a chair, including early hip osteoarthritis.\u003c\/p\u003e\n\u003cp style=\"caret-color: rgb(255, 255, 255); color: rgb(255, 255, 255); font-style: normal; font-variant-caps: normal; font-weight: 400; letter-spacing: normal; orphans: 2; text-align: start; text-indent: 0px; text-transform: none; white-space: normal; widows: 2; word-spacing: 0px; -webkit-text-stroke-width: 0px; text-decoration-line: none; text-decoration-thickness: auto; text-decoration-style: solid;\"\u003e \u003c\/p\u003e","brand":"Human Dynamix","offers":[{"title":"Default Title","offer_id":55457434566998,"sku":null,"price":19.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0874\/0696\/9174\/files\/HDX_Hip_Product_Image_1x1_853a23b4-e0d6-4dfe-af8f-19af857386a6.jpg?v=1790112964"}],"url":"https:\/\/human-dynamix.de\/en\/collections\/e-books.oembed","provider":"Human Dynamix","version":"1.0","type":"link"}