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Recovery

Recovery Timelines.

What to expect week by week — the full phase-by-phase roadmap for every injury we cover, from day one back to full speed.

Phases, not datesProgress by hitting milestones — not by watching the calendar.
Windows are rangesAge, severity, and history all shift where you land in the range.
Every phase has a jobEach stage tells you exactly what to work on and when to move on.
Stalling? Get seenIf you're stuck in a phase past its window, see a provider.

Pick your injury

All injury guides →
Ankle Sprain
2 – 6 Weeks
Acute0–72hEarly3d–2wStrength2–6wReturn6w+
Full recovery roadmap
ACL Injury
9 – 12 Months
Pre/Post-Op0–4wRebuild1–12wStrength3–6mReturn9–12m
Full recovery roadmap
Hamstring Strain
3 – 8 Weeks
Acute0–5dLoading3d–3wStrength2–6wSprint4–8w
Full recovery roadmap
Lower Back Pain
2 – 6 Weeks
Calm0–1wMove1–3wBuild2–6wLoad6w+
Full recovery roadmap
Rotator Cuff Tear
3 – 6 Months
Protect0–3wMotion2–8wStrength6–16wReturn3–6m
Full recovery roadmap
Tennis Elbow
6 Wks – 6 Mo
Settle0–2wLoad1–6wStrength6–12wReturn3–6m
Full recovery roadmap
Shin Splints
2 – 6 Weeks
Offload0–1wTolerance1–3wCapacity2–5wRun4–6w
Full recovery roadmap
Concussion
1 – 4 Weeks
Rest0–48hRelative1–7dGraded1–3wReturn2–4w
Full recovery roadmap

Timelines tell you when. Rehab tells you how.

Pair your timeline with the guided exercise routines for your injury and phase.

Browse Rehab Exercises