Take-home guides
Print-and-do recovery sheets.
Short, printable guides — home exercise programs, injury care sheets and recovery milestones — designed to be printed, not just read.
Lower Back
1Knee
3ACL Rehabilitation: Take-Home Milestones
A printable milestone checklist for ACL rehabilitation — from the first weeks of swelling control through strengthening and return-to-sport testing.
Read guide →Take-home guideKnee Osteoarthritis: Home Exercise Program
A printable home exercise program for knee osteoarthritis — quadriceps, calf and balance work that reduces pain and builds capacity around the knee.
Read guide →Take-home guideKnee Replacement: Week-by-Week Guide
A printable week-by-week guide to knee replacement recovery — hospital days, extension and swelling control, strength milestones and when to return to activity.
Read guide →Hip
1Chest & Pecs
1Arms
2Golfer's Elbow: Strengthening Program
A printable progressive strengthening program for golfer's elbow — grip, wrist and forearm exercises that load the tendon gradually and build back tolerance.
Read guide →Take-home guideTennis Elbow: Strengthening Program
A printable progressive strengthening program for tennis elbow — isometrics first, then light resistance, grip work and a return to activity.
Read guide →Neck
1Shoulder
1Each guide is written as a checklist you can actually follow — 1–2 pages, no fluff. PDFs open in your browser and print cleanly on standard paper.