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There are 51 guides on this site. You probably need three of them. This page points you at the right ones in about a minute.

First, the honest part. I’m a licensed physical therapist assistant, not your therapist. Nothing here replaces an evaluation from someone who can put hands on the joint. If you have sudden severe pain, a joint that locks or gives way, numbness, or you’re post-op and something feels wrong — call your provider before you read another word.

Step 1 — Find your body area

Everything here falls into eight collections. Pick the one that matches your problem:

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Back & Spine

Sciatica, herniated discs, stenosis, and lower back strain.

Foot & Ankle

Flat feet, plantar fasciitis, Achilles, and arch pain.

Neck & Posture

Whiplash, rounded shoulders, and the posture behind both.

Knee & Meniscus

Meniscus tears, arthritis, and knee replacement recovery.

Hip Pain & Recovery

Bursitis, fractures, and stubborn outer-hip pain.

Arthritis & Bone Health

Staying strong and independent with arthritis or osteoporosis.

Injury Recovery

The fundamentals: swelling, ice versus heat, healing timelines.

Rehab Gear Reviews

Honest reviews of at-home rehab equipment worth buying.

 

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Step 2 — Be honest about your stage

The most common mistake I see is people doing week-eight exercises in week one. It sets recovery back rather than speeding it up. Match your work to where the tissue actually is:

    • Still swollen and painful at rest? Protection phase. Motion and swelling control only.

    • Swelling down, but weak and stiff? Time to start loading — light, controlled, frequent.

    • Strong in a straight line, nervous on stairs? You need balance and single-leg work, not more leg press.

    • Cleared by your surgeon or PT? Build back toward the activity you actually miss.

A rule that saves people a lot of grief: soreness during exercise that settles within an hour is usually fine. Pain that increases over the following 24 hours, or new swelling the next morning, means you did too much. Back off about 20% and rebuild from there.

Step 3 — Buy as little as possible

You do not need a home gym. Resistance bands, something to elevate a limb, and a hard floor covers most of it. The rehab tools page covers the rest, including what to skip.

Where most people go next