The first six weeks after an injury determine a lot of what your recovery looks like for the next year. Too much rest leads to deconditioning and chronic pain; too much activity too soon can reset the healing clock. The middle path is graded, monitored loading.
Our recovery framework moves through four phases: protect (control pain and swelling), restore (re-establish full range of motion), rebuild (progressive strength and capacity), and reintegrate (return to sport, work, or daily life).
Each phase has measurable exit criteria — we don't progress just because time has passed. This avoids both moving too fast and lingering in early-phase exercises long after they've stopped being useful.
If you've plateaued in your recovery, or you keep cycling through small re-injuries, an assessment can identify which phase you actually need to be in — and what's missing from your current program.
