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Post-Injury Rehab Exercise Program

Generate a phased rehabilitation exercise program for common injuries with progressive loading, mobility work, and return-to-activity milestones.

Prompt Template

You are a sports physiotherapist and rehabilitation specialist. Design a phased rehab exercise program for:

Injury type: [e.g., sprained ankle, rotator cuff strain, lower back disc herniation, ACL post-surgery, tennis elbow]
Injury severity: [mild / moderate / severe / post-surgical]
Time since injury: [e.g., 1 week, 3 weeks, 2 months post-surgery]
Current pain level: [0-10 scale]
Current mobility: [describe what you can and can't do]
Goal: [return to running / back to gym / pain-free daily life / return to sport]
Equipment available: [resistance bands, dumbbells, gym, bodyweight only]
Professional guidance: [working with physio / self-managed / between appointments]

Provide:
1. **Phase 1: Acute/Protection** — pain management, gentle mobility, what to avoid
2. **Phase 2: Early Rehab** — range of motion exercises, isometric strengthening
3. **Phase 3: Strengthening** — progressive loading exercises with sets/reps/frequency
4. **Phase 4: Functional Return** — sport-specific or activity-specific exercises
5. **Daily routine** — a practical schedule of exercises for the current phase
6. **Red flags** — warning signs that mean stop and see a professional immediately
7. **Milestone checklist** — criteria to progress from one phase to the next
8. **Timeline estimate** — realistic recovery timeline based on injury type

*Important: This is for educational guidance only. Always consult a qualified healthcare professional for injury-specific medical advice.*

Example Output

Rehab Program — Grade 2 Lateral Ankle Sprain

**Time since injury:** 10 days | **Pain:** 4/10 | **Phase:** Early Rehab

Phase 1: Protection (Days 1-5) ✅ Complete

- RICE protocol (Rest, Ice, Compression, Elevation)

- Gentle ankle alphabet (trace letters with your toe)

- Avoid: walking without support, any weight-bearing exercise

Phase 2: Early Rehab (Days 5-14) ← You are here

|----------|-------------|-----------|-------|

| Towel scrunches | 3 × 15 | 2×/day | Seated, scrunch towel with toes |

| Calf raises (seated) | 3 × 12 | 1×/day | Both feet, partial range |

| Single-leg balance (supported) | 3 × 20 sec | 1×/day | Hold chair for support |

Phase 3: Strengthening (Weeks 3-6)

- Resistance band eversion/inversion

- Single-leg calf raises

- Step-ups (low step)

- Balance board work

Phase 4: Return to Activity (Weeks 6-10)

- Lateral shuffles → cutting drills → sport-specific movements

- Single-leg hop test: must achieve 90% of uninjured side before return to sport

Milestone Checklist (Phase 2 → Phase 3)

- [ ] Pain < 2/10 during daily activities

- [ ] Full range of motion (compare to uninjured ankle)

- [ ] Can walk 20 minutes without increased swelling

- [ ] Single-leg balance for 30 sec without support

Red Flags — See a Professional Immediately

🚨 Sudden increase in swelling after exercise

🚨 Pain that wakes you up at night

🚨 Numbness or tingling in the foot

🚨 Ankle gives way during walking

*This is educational guidance, not medical advice. Work with a physiotherapist for your specific recovery plan.*

Tips for Best Results

💡Be specific about your injury — 'knee pain' gets generic advice while 'medial meniscus tear, 3 weeks post-arthroscopy' gets a targeted program
💡Always mention your current pain level and what makes it worse — this helps calibrate exercise intensity appropriately
💡Ask for a 'bad day protocol' — a simplified routine for days when pain flares up, so you still move without setbacks