You feel good, so you push a little harder. Two days later, you’re back to square one.
PainPace helps runners recovering from hip pain see their limits before they flare up, so they can balance daily activity, rehab, and return-to-run progress with more confidence.
We’re currently onboarding a limited number of people to ensure the best recovery experience. Secure your spot in line.
Limited onboarding. Early members get first access as spots open.
Why I’m Building This
Built by someone stuck in the same flare-up cycle.
For almost two years, I haven’t been able to call myself a runner because of a stubborn hip injury. I tried PT, ortho guidance, rehab plans, research, spreadsheets, and existing recovery apps, but I still kept running into the same problem: on good days, it was too easy to overdo it and pay for it later. PainPace was born from wanting a better way to manage daily load without guessing, so runners recovering from hip pain can make steadier progress back to training.
Built from lived recovery experience
Designed around flare-up prevention
Focused on a confident return to running
9:41▲ ●●●●
Good morning, Jose
Thursday · Recovery is on track
Optimal
Daily Capacity
Balanced
TODAY'S ACTIVITY
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Morning walk · 20 min
🏃
Light Rehab Session
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Log an activity…
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Home
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Rehab
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Insights
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Smart Pacing
See how much activity you can handle today before you trigger a flare-up.
When your hip feels decent, it is easy to stack a walk, errands, rehab, and “just a little more” until you are back in pain. PainPace helps you pace the whole day so you can keep moving without slipping backwards.
See your available recovery capacity before you stack too much activity
Log walks, rehab, and daily load in one place
Save room for the training and exercises that matter most
7:15▲ ●●●●
Morning check-in
How are you feeling today?
INJURY STATUS
Normal
Stiff
Sensitive
SLEEP QUALITY
😴
😐
😊
Start My Day →
Guided Recovery
Make safer decisions on good days with a quick morning check-in.
A few taps each morning gives you a clearer read on whether today is a push, maintain, or back-off day before confidence turns into another setback.
Check in with a few taps instead of writing long notes
Adjust your day around pain, stiffness, and recovery signals
Protect momentum when your hip feels fine but your capacity says otherwise
10:32▲ ●●●●
Rehab session
Morning · 24 pts remaining for rehab
Double leg bridge
3 × 12
Bodyweight
Effort 2/5
PAIN DURING
0
1
2
3
4
5
6
7
PROGRESSION — STEP 3 OF 6
2 of 3 qualifying sessions ✓
+ Add exercise
⏰ Soreness checks scheduled
12h · 24h · 48h
After this session, PainPace will nudge you at 10pm, tomorrow morning, and tomorrow evening to rate soreness. One tap each — 5 seconds.
Finish session
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Rehab That Fits Real Life
Keep rehab and daily life load in the same picture.
Your exercises do not happen in a vacuum. PainPace helps you see how rehab work, walking, and the rest of your day add up so you can progress without tipping your hip into another flare.
Track exercises alongside the activity that affects your hip most
Build up gradually instead of jumping too far on a good week
Stay consistent without accidentally overloading recovery
9:41▲ ●●●●
Insights
Last 30 days · 28 entries
Pain trend
Load vs pain
Daily pain
7-day avg
Flare event
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Trending down. Your 7-day avg pain dropped from 3.1 to 1.4 over 11 weeks — a 55% improvement.
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Insights & Charts
See what is actually helping and what keeps setting you back.
When pain spikes, you need patterns, not guesswork. PainPace turns daily logs into clear signals so you can understand which loads your hip is tolerating and where the flare-up pattern starts.
Spot the activities that consistently lead to next-day pain
See progress trends that are easy to miss in the moment
Bring clearer recovery data into PT conversations
9:41▲ ●●●●
Quests
Your return-to-activity journey
OVERALL PROGRESS
3 of 9 milestones complete
35%
Walk 1km without next-day flare
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Completed Jan 3
✓
Bridge stable at 3×12
Confirmed — tap to celebrate
🎉
3 of 3 confirmations ✓
Complete
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Return To Run Milestones
Rebuild confidence with repeatable wins, not random good days.
Returning to running gets easier when you can prove to yourself that your hip handled the same challenge more than once. PainPace turns progress into visible milestones you can trust.
Track functional wins that matter on the road back to running
See proof that a good day is becoming a repeatable pattern
Build momentum from consistent progress instead of hope alone
What Happens Next
Claim your spot now, then be first in line as onboarding opens.
PainPace is onboarding a limited number of runners recovering from hip pain. Joining the list now puts you at the front of the queue for early access.
STEP 01
Claim your spot
Join the private beta list with your email so you are in line before the next onboarding wave opens.
STEP 02
Get notified first
You will be among the first to hear when new access spots are released for PainPace.
STEP 03
Start with early members
Early members get first access to the PainPace experience built for runners trying to avoid flare-ups and train with more confidence.