Free Foundations Course
14-Day Injury Recovery Foundations
Do the basics well for 14 days. Build a strong foundation for your recovery.
Educational only — not medical advice. If you have severe/worsening symptoms, fever, chest pain, fainting, new weakness/numbness, or suspected fracture/infection, seek medical care.
Progress: 0/14 days complete
Day 1
Baseline + Rhythm
Start simple and get consistent.
Today’s Actions
- Pick a wake time and keep it within ~60 minutes today.
- Get 5–10 minutes of outdoor light within 60 minutes of waking.
- Write 1 sentence: what movement is currently tolerable (walk, bike, gentle range-of-motion, or rest).
Optional
- Set a reminder for a 30-second daily check-in.
Quick Check-in
- Pain today (0–10).
- One thing that made it better or worse.
Day 2
Load Boundaries
Avoid the boom/bust cycle.
Today’s Actions
- Choose your ‘14-day activity level’ (none/light/moderate) and stick to it.
- Avoid one obvious flare trigger (heavy lifting, sprints, long run, etc.).
- Do 5–10 minutes of gentle movement you can tolerate.
Optional
- If you’re training, cap intensity today (no max effort).
Quick Check-in
- Did symptoms flare after activity? (yes/no)
- Sleep quality: good / ok / poor.
Day 3
Rehab Consistency
Consistency beats intensity.
Today’s Actions
- Do your rehab/mobility plan (or 5 minutes of gentle range-of-motion).
- Walk 10 minutes OR do 10 minutes easy cycling (if tolerated).
- Keep wake time within ~60 minutes again.
Optional
- Take notes: what movement feels safest?
Quick Check-in
- Function: what was easier today?
- Pain: 0–10.
Day 4
Sleep Support
Recovery happens at night.
Today’s Actions
- Set a target bedtime window (same 1-hour window).
- No caffeine within 8 hours of bedtime (or set your cutoff earlier).
- Keep your room darker/cooler if possible.
Optional
- 10 minutes of wind-down: reading, stretching, or breathing.
Quick Check-in
- Time in bed (rough estimate).
- Morning energy: better/same/worse.
Day 5
Protein + Hydration Basics
Give tissue the basics it needs.
Today’s Actions
- Include a solid protein serving with your first meal.
- Drink water with 2 meals today.
- Add 1 serving of fruit or vegetables.
Optional
- If appetite is low, use a simple protein shake.
Quick Check-in
- Protein done? (yes/no)
- Hydration: low/ok/good.
Day 6
Pain Threshold Rule
Stay under the flare threshold.
Today’s Actions
- During rehab/movement, stay in ‘mild discomfort’ only — stop if sharp pain.
- If you flared yesterday, reduce today’s load by ~20–30%.
- Do your gentle rehab/movement again (short and consistent).
Optional
- Heat/cold ONLY if it helps you move comfortably (no heroics).
Quick Check-in
- Did pain spike during or after movement? (yes/no)
- What was the trigger?
Day 7
Week 1 Review
Small honest review, then adjust.
Today’s Actions
- Review your notes: biggest flare trigger this week.
- Pick one simple adjustment for Week 2 (earlier bedtime, lower load, more consistency).
- Do a light movement session you can tolerate.
Optional
- Take a 20-minute easy walk if tolerated.
Quick Check-in
- Trend: pain better/same/worse vs Day 1.
- Confidence: 1–10.
Day 8
Repeatable Routine
Make the plan boring (in a good way).
Today’s Actions
- Wake time within ~60 minutes.
- Outdoor light 5–10 minutes.
- Rehab/mobility 5–10 minutes.
Optional
- Put rehab time on calendar for the next 6 days.
Quick Check-in
- Did you do the routine? (yes/no)
- Any flare? (yes/no)
Day 9
Training Load Audit
Remove hidden overload.
Today’s Actions
- List your top 2 physical stressors (training + daily life).
- Reduce ONE of them for the next 5 days.
- Do today’s rehab/movement at a comfortable level.
Optional
- Swap high impact for low impact (walk/bike) if needed.
Quick Check-in
- What did you reduce?
- How did it feel?
Day 10
Anti-Inflammatory Common Sense
Don’t sabotage recovery.
Today’s Actions
- Avoid one inflammatory ‘usual suspect’ today (alcohol, ultra-processed snack binge, etc.).
- Eat a protein + produce meal.
- Get 10 minutes of easy movement.
Optional
- If you drink alcohol, skip it today.
Quick Check-in
- Nutrition: improved/same/worse.
- Symptoms: improved/same/worse.
Day 11
Stress Downshift
Your nervous system affects pain and healing.
Today’s Actions
- 2 minutes slow breathing (exhale longer than inhale).
- Short walk or easy movement (5–15 minutes).
- Stick to your bedtime window.
Optional
- Get sunlight mid-day if possible.
Quick Check-in
- Stress: 0–10.
- Pain: 0–10.
Day 12
Sleep + Load Combo
Recovery is a systems problem.
Today’s Actions
- No late caffeine.
- Keep load moderate (avoid the flare trigger you identified).
- Do rehab/mobility 5–10 minutes.
Optional
- Light stretching 5 minutes before bed.
Quick Check-in
- Did you avoid the flare trigger? (yes/no)
- Sleep quality: good/ok/poor.
Day 13
Test a Small Increase (Only If Stable)
Progress carefully, not emotionally.
Today’s Actions
- If pain has been stable, add a small 5–10% increase to ONE activity.
- If pain has NOT been stable, keep load the same or reduce slightly.
- Do rehab/mobility consistently.
Optional
- Write 1 sentence: what ‘progress’ means for you right now.
Quick Check-in
- Stable? yes/no.
- What changed (if anything)?
Day 14
Review + Recheck
Close the loop.
Today’s Actions
- Review your 14-day trend: pain + function.
- List your top 2 foundations that helped most.
- Click 'Recheck my readiness' and take the Injury Assessment again.
Optional
- If worse or not improving, consider evaluation or PT guidance.
Quick Check-in
- Pain trend: better/same/worse.
- Function trend: better/same/worse.