These trackers are drawn from open-source physical therapy literature and are provided as a starting point and tracking tool only. They are not medical advice. Your licensed physical therapist assigns your program — these apps help you track it between appointments. Always follow your PT and surgeon over anything here. Stop any exercise that causes sharp pain, increased swelling, or numbness.
Choose Your Recovery Program
💪No.0
Elbow — Little Leaguer's
Medial epicondyle avulsion. Protection → early motion → strengthening → return to throwing.
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🦵No.1
Knee — ACL · Meniscus · General
Three knee programs in one: ACL reconstruction, meniscus repair/trim, and general knee rehab. Switch with the tabs.
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🦴No.2
Hip Replacement
Total hip arthroplasty. Hip precautions front and center, walker to full independence.
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🦶No.3
Ankle Fracture / Sprain
Grade II–III. Protection → motion → strengthening → return, with balance the focus.
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🫲No.4
Shoulder — Rotator Cuff Repair
Shoulder tendon repair. Sling and passive motion first — no active shoulder work early.
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✋No.5
Wrist Fracture (Colles')
Distal radius fracture. Cast care → motion → strengthening → full use, with CRPS watch.
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🧍No.6
Back — Lower & Upper
Lumbar and thoracic/cervical rehab. Pelvic tilts, bird-dog, bridges; chin tucks, scapular work, thoracic extension.
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