Early access, coming soon

Train through it,
not around it.

Niggly tracks your pain day to day and tells you when to push and when to back off, so you keep training instead of just resting.

Free during early access. No credit card. One email a week, max.
Physio? See Niggly for physios.

Niggly results screen for a niggle behind the knee in Phase 3, Build Strength. It shows a pain and load graph, a Maintaining trend label, and the recommendation: add a bit more load.

Add a bit more load Phase 3 · Build Strength

The evidence

Built on an established clinical model (Silbernagel et al., 2007) with long-term follow-up data and cross-sport validation, consistent with the broader evidence base on exercise-induced pain in musculoskeletal rehab.

How it works

Check in. Read the signal. Know what to do next.

Pain measured the morning after training tells you whether your body adapted to yesterday's load, not what you felt mid-session. That's the signal Niggly reads, every day.

Niggly how it works screen: check in every morning. Tell us how it feels and we'll tell you what to do.

Step 1: Log your morning

One number, once a day: how it feels today. When you train, log your session load too, so tomorrow's morning shows how your body handled it.

Niggly how it works screen: get a clear next step. Add more, hold steady, or ease off. Your call, made simple.

Step 2: Get a clear next step

After every morning log, Niggly tells you what to do next: add a little load, hold where you are, rest, or step back. It suggests. You decide.

Niggly how it works screen: we'll tell you when to get help. If pain won't settle, we'll point you to a physio. We're not a substitute for one.

Step 3: Know when to see a physio

If your mornings keep coming in over your limit, Niggly points you to a physio. It supports your decisions. It isn't a substitute for one.

Trending stronger Maintaining Flare-up risk

Your trend is the summary of the picture over time. Your pain limit and how you respond the next morning are what drive your next step.

“Built by an average trail runner, for those who'd rather be back on the trails than sat on the sofa.”

The phases

Four phases, then Maintenance.

You move through them at the pace your own pain allows, never on a calendar. Go back a phase if you need to. That's normal, not a setback.

PHASE 1

Rest & Settle

PHASE 2

Isometric Exercises

PHASE 3

Build Strength

PHASE 4

Sport & Impact

Then Maintenance Mode, once full training is back and Niggly keeps watching for a flare-up.

Your pain limit sets the pace.

You set a pain limit for each niggle (called your pain threshold in the app). Keep your morning pain at or under it and Niggly keeps you moving.

Progress comes from adding load your body handles well the next morning. A morning over your limit means ease off. A run of them means stepping back a phase, or seeing a physio.

Niggly setup screen where you set your pain threshold, the highest pain you're comfortable training through, and your current pain level.

Niggly how it works screen showing four stages of recovery, from rest through isometrics and strength to sport, based on the Silbernagel method.

Train through it,
not around it.