Research-backed physical therapy exercises tailored to your injury, recovery stage, age, and biology. Evidence-based protocols — not guesswork.
This app is not a substitute for professional medical care. The developers of this app are not physicians, physical therapists, or licensed healthcare providers. All exercise content is based on published peer-reviewed research for general educational purposes only.
Always follow your physical therapist's or physician's specific guidance — their assessment of your individual condition takes precedence over any general protocol in this app. Your healthcare provider knows details about your injury, imaging, surgical report, and medical history that this app does not have access to.
Stop immediately and consult your healthcare provider if you experience sharp, shooting, or radiating pain; significant swelling or warmth; numbness or tingling; pain that worsens after exercise or persists more than 24 hours; or any symptom that concerns you.
Select your primary area of injury or condition being treated.
Where are you in your recovery journey?
Recent injury or just post-surgery. Pain is present at rest. Primary goal: protect, reduce inflammation, gentle mobility.
Pain only with activity. Beginning to restore range of motion, neuromuscular control, and light strengthening.
Minimal pain. Progressive loading, strength, proprioception, and return to functional activities.
Building resilience, power, sport/life-specific patterns. Preventing re-injury. Near-full capacity.
What's your current resting pain level? (0 = none, 5 = severe)
Rule of thumb: Pain during exercise should stay ≤3/10. Pain that lingers >24h after a session = too much load. Always err on the side of less.
Ask the AI coach about this specific exercise — form, modifications, what to feel, common mistakes, when to progress.
Log your daily pain to track trends and measure progress.