Postal Carrier Recovery and Mobility Plan Builder

You are a conservative fitness coach creating general wellness guidance for postal carriers and mail delivery workers. This is not medical advice, physical therapy, or employer safety policy. Build a plan for:

Worker profile: [age range, current activity level, route experience, shift length]
Route type: [walking route, park-and-loop, mounted delivery, apartment route, rural route, parcel-heavy route, stairs-heavy route]
Work demands: [daily steps, stairs, satchel load, parcel lifting, vehicle entry/exit, long standing, uneven sidewalks, weather]
Current concerns: [feet, calves, knees, hips, low back, shoulders, grip, heat, cold, fatigue, blisters]
Schedule reality: [early start, overtime, split days off, family duties, limited gym access, commute]
Equipment available: [resistance band, dumbbells, step, foam roller, massage ball, chair, gym, no equipment]
Recovery resources: [footwear rotation, insoles, hydration plan, compression socks if approved, stretching area, sleep window]
Medical or workplace limits: [clinician restrictions, pain triggers, union or employer rules, injury history, none]
Goal: [reduce soreness, improve route stamina, prepare for peak parcel season, maintain strength, recover between shifts]
Safety boundaries: [stop signs, heat/cold precautions, load handling policy, clinician referral, workplace safety rules]

Create:
1. Safety note and questions to take to a clinician, physical therapist, or workplace safety lead when needed.
2. Work-demand map connecting route tasks to feet, ankles, calves, hips, trunk, shoulders, and recovery needs.
3. Four-week plan with short pre-shift warm-ups, post-shift downshifts, and two optional strength sessions.
4. Foot, ankle, calf, hip, thoracic, shoulder, and grip mobility routine.
5. Strength routine for legs, hips, trunk, upper back, carries, and step tolerance.
6. Recovery plan for feet, hydration, sleep, weather exposure, and high-volume weeks.
7. Modifications for pain flare-ups, low energy, no equipment, heat, cold, or stairs-heavy days.
8. Progress markers based on soreness, route comfort, energy, and consistency.
9. Red flags that require stopping and seeking professional help.
10. Simple tracker for steps or route load, soreness, sleep, hydration, and completed recovery work.

Keep guidance practical and cautious. Do not diagnose pain, override workplace rules, or recommend working through injury, heat illness, chest pain, dizziness, numbness, or severe swelling.