Rehab

Injury Recovery Timeline Tracker

Add your injury, the date it happened and the expected recovery time. Plan milestones on a timeline, tick them off as you reach them and log pain levels to see whether rehab is moving in the right direction.

-Days since injury
-Of expected timeline
-Milestones done
-Expected recovery date

Milestones

Tick when reached. Target week counts from the injury date.

Pain log

DateDayRestActivityNote

Runs entirely in your browser. Nothing is uploaded to any server.

Why track your recovery

Stay motivated

Seeing milestones ticked off makes slow progress visible.

Avoid setbacks

Rising pain during activity is a signal to ease off before re-injury.

Better check-ins

Share pain trends and milestones with your physio.

How to use the tracker

  1. Add the injuryName it, set the injury date and the expected recovery in weeks.
  2. Plan milestonesEdit the default milestones and target weeks, or add your own.
  3. Log pain regularlyRecord pain at rest and during activity and tick milestones as you go.

Typical rehab phases

Most musculoskeletal rehab moves through overlapping phases: protection and pain control, restoring movement, rebuilding strength and control, and finally sport- or work-specific training. Moving to the next phase depends on criteria such as pain and strength, not just time.

This tracker is a personal log, not medical advice. Seek care for severe pain, numbness, swelling that does not settle, or if you cannot bear weight.

Protect

Settle pain and swelling; gentle movement.

Restore

Regain range of motion and basic strength.

Return

Progressive loading back to full activity.

Injury recovery FAQ

How should I set the expected recovery time?

Use the estimate from your physiotherapist or doctor. As a rough guide, mild sprains take 2-6 weeks, muscle strains 2-12 weeks and fractures 6-12 weeks or more.

Which milestones should I use?

The defaults follow typical rehab phases: settle pain and swelling, restore range of motion, rebuild strength and return to full activity. Edit them to match your rehab plan.

Why log pain during activity separately?

Pain at rest usually settles first. Pain during exercise guides how hard to push: many rehab programmes accept up to about 3-4/10 during exercise if it settles by the next day.

What does overdue mean?

A milestone whose target week has passed without being ticked. It is a prompt to review your plan, not a failure - healing times vary.

Is my data private?

Yes, everything is stored in this browser only.

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