This is a general education framework, not a personal prescription. The injury, treatment, symptoms, and demands of your activity can all change the pace.
01
Settle
Goal
Protect the area and reduce the most provocative load.
Do
Use comfortable daily movement where appropriate and follow any protection or restrictions from your clinician.
Avoid
Avoid repeatedly testing sharp pain, forcing range, or returning to demanding activity because symptoms briefly improve.
Progress when
Daily tasks are becoming easier and symptoms are not escalating after ordinary activity.
02
Restore
Goal
Rebuild comfortable movement and basic function.
Do
Work through the exercises and mobility guidance linked below, starting with a tolerable range and dose.
Avoid
Avoid adding several new exercises, heavier loads, or longer sessions at the same time.
Progress when
Movement is more comfortable, swelling or irritability is settling, and basic use is improving.
03
Strengthen
Goal
Build capacity for the loads your work, training, or sport requires.
Do
Progress resistance, repetitions, range, or time gradually—one meaningful change at a time.
Avoid
Avoid using pain-free rest alone as proof that the tissue is ready for full demand.
Progress when
The area tolerates progressively harder sessions without a marked next-day flare.
04
Return
Goal
Reintroduce the specific activity with control and confidence.
Do
Start with a reduced version of the task, then build duration, load, speed, and complexity separately.
Avoid
Avoid jumping from rehabilitation exercises straight to full training, competition, or heavy work.
Progress when
You can repeat the demands of your activity with stable symptoms, useful strength, and no loss of function.
These resources provide general education, not a diagnosis or personalised treatment plan. A recent major injury, deformity, substantial weakness, worsening neurological symptoms or inability to use the affected area should be assessed.