Step 1 of 3 — Safety check first

Before we build a plan, let's make sure it's safe to exercise.

Some injuries need to be seen in person today — before any home exercises. This check is required and cannot be skipped.

Important: This tool gives general educational exercise guidance only. It does not diagnose your injury and is not a substitute for evaluation by a doctor or physical therapist.

Do any of these apply to you right now?

Check every box that is true. If none apply, leave all boxes unchecked and continue.

You cannot bear weight on it You can't put weight through the leg/foot, or use the arm/hand at all. Visible deformity or joint out of place It looks bent, shortened, swollen out of shape, or a joint looks dislocated. Numbness or tingling that is spreading Or new weakness — you can't lift the foot, grip, or move it like the other side. Pain is 9–10 out of 10 Severe pain that isn't easing with rest, or pain that woke you and won't settle. Injury from a major fall, crash, or blow Fall from height, car crash, high-speed sports collision, or direct heavy impact. Joint is hot, red, and swollen — with fever Especially if you feel unwell, have chills, or the redness is spreading. Back injury with bladder or bowel changes Loss of control, inability to pass urine, or numbness in the saddle / groin area. Suspected head injury / concussion Headache that is worsening, vomiting, confusion, drowsiness, memory gaps, or you blacked out.

If you're unsure about any item, check it. It's safer to get checked in person first — you can return here after you've been evaluated.

Step 2 of 3 — Tell us about the injury

Describe what's hurting, and we'll build your phased plan.

Pick the closest match for each question. Your plan adjusts for body area, injury type, timing, pain level, and your goal.

1. Where is the injury? *

2. What kind of injury does it feel like? *

Muscle strain

Pulled or overstretched muscle — ache, tightness, pain when you contract or stretch it. Often after lifting, sprinting, or a sudden move.

Ligament sprain

Twisted or rolled joint — swelling, bruising, feeling of looseness or instability. Common in ankle and knee.

Tendon / overuse pain

Gradual ache around a tendon — worse with repetitive use, stiff in the morning, eases as you warm up then aches after.

General stiffness / pain

No single injury event — stiffness, aching, or pain that built up or lingers. Movement generally helps a little.

Not sure? Choose "General stiffness / pain." This is a best-fit description, not a diagnosis.

3. How long ago did it happen? *

4. Current pain level

Moderate ache

Noticeable, but you can move and do light daily tasks.

4/10

1 — Barely there10 — Worst imaginable

5. What makes it better or worse? (optional)

We'll reflect this back in your plan notes so you can share it with a clinician if you see one.

6. What's your main goal? *

Disclaimer: This plan is general educational information based on what you entered. It does not diagnose your condition. If pain is not improving after 1–2 weeks, is getting worse, or you develop new numbness, weakness, swelling, or fever, get evaluated in person by a doctor or physical therapist.

Step 3 of 3 — Your plan

Your recovery plan

⚑ The Pain Rule — read this first

During any exercise, pain should stay at 3/10 or less — a mild stretch or effort is okay, sharp or escalating pain is not. By the next morning, you should be back to your usual baseline. If you're still more sore the next day, you did too much: drop back to the previous phase for 2–3 days, reduce reps by half, then try again more gently.

Your summary

Simple weekly schedule

How your week should look once you're in Phase 3. In Phases 1–2, replace "Strength" days with extra mobility and walking.

4-week progression at a glance

Week 1: Phase 1 — protect, ice/heat as directed, gentle movement daily
Week 2: Phase 2 — mobility daily, add light isometrics if pain rule allows
Weeks 3–4: Phase 3 — strength 3× per week, mobility on off days
Week 5+: Phase 4 — gradual return to your goal activity when criteria are met

Timelines vary. Move to the next phase only when you meet the criteria at the end of each phase — not just because the calendar says so.

When to get checked in person

Pain not improving at all after 1–2 weeks of following the plan
Pain, swelling, or stiffness getting worse instead of better
New numbness, tingling, weakness, or giving-way / locking of a joint
You can't progress past Phase 1 without breaking the pain rule
Any red-flag symptom from Step 1 appears at any point

Disclaimer: This app gives general educational exercise guidance only, in the style of patient-education handouts. It does not diagnose, does not replace medical care, and does not guarantee recovery. Stop and seek care if you're concerned. If you have a known condition, recent surgery, fracture, or are on blood thinners, check with your clinician before starting.

Save downloads a plain-text copy of your plan you can keep, share with your clinician, or print from your device. The plan layout is also print-clean if you use your browser's print command.