Create an Injury Recovery Plan

# Create an Injury Recovery Plan **Best model:** Claude 4 Sonnet **Category:** Health & Wellness **Tags:** injury recovery, physical therapy, fitness, health ## Description Build a safe, progressive recovery plan for common fitness injuries. ## Prompt Create a recovery plan for [INJURY - sprained ankle, lower back pain, shoulder impingement, runner's knee, wrist strain]. Current stage: [ACUTE/SUBACUTE/CHRONIC]. Activity level before injury: [LEVEL]. Include: 1. IMMEDIATE CARE: RICE or appropriate first 48-72 hours. 2. RED FLAGS: When to see a doctor, PT, or specialist. 3. PHASE 1 (Weeks 1-2): Pain-free range of motion, isometric holds, gentle mobility. 4. PHASE 2 (Weeks 3-4): Light loading, proprioception, movement patterns. 5. PHASE 3 (Weeks 5-8): Progressive loading, sport-specific prep. 6. PHASE 4 (Weeks 9+): Return to full activity with criteria for progression. 7. ADJACENT TRAINING: What you CAN do while recovering (upper body, cardio, core). 8. PREVENTION: Exercises to prevent re-injury. Disclaimer: This complements, not replaces, professional medical advice.