Exercise guidance organized by condition and safety level

Degenerative wear of knee cartilage causing pain, stiffness, and swelling. Most common in people over 50 or those with previous knee injuries. Symptoms often include morning stiffness lasting less than 30 minutes, pain with stairs, and grinding sensation.

Degenerative changes in the elbow joint causing stiffness, pain, and reduced range of motion. Can be osteoarthritis from wear and tear or rheumatoid arthritis from autoimmune causes.

Degenerative changes in the wrist joint causing stiffness, pain, and reduced range of motion. Often occurs at the base of the thumb (CMC joint) or after previous injury. May cause bony swelling and grinding sensation.

Autoimmune inflammatory arthritis affecting the wrist joint. Causes pain, swelling, stiffness, and potential joint damage. Symptoms may fluctuate with flares. Requires medical management.

Age-related wear and tear changes in the cervical spine including disc degeneration and bone spurs. Very common over age 50. May cause stiffness and aching but not always symptomatic.

Reduced bone density in the cervical spine increasing fracture risk. More common in postmenopausal women and those with risk factors for bone loss.

Degenerative wear of hip cartilage causing groin pain, stiffness, and reduced range of motion. Pain often felt in groin, thigh, or even knee. Typically affects people over 50. Morning stiffness usually less than 30 minutes.

Degenerative arthritis of the acromioclavicular joint causing pain on top of the shoulder. Common after previous AC joint injury or with aging. Pain with cross-body movements, reaching behind back, and bench press.

Degenerative wear of the shoulder joint cartilage. Less common than hip or knee arthritis. Causes pain, stiffness, grinding, and reduced range of motion. May follow previous injury or surgery.

Degenerative changes in the sacroiliac joint causing pain, stiffness, and reduced mobility. More common with age. May be associated with low back arthritis. Morning stiffness that improves with movement is typical.

Inflammatory condition affecting the SI joints and spine, causing progressive stiffness and potential fusion. Typically affects young adults. Morning stiffness lasting over 30 minutes and improvement with exercise are characteristic.

Degenerative arthritis of the big toe joint (1st MTP) causing stiffness, pain, and bone spur formation. Affects push-off during walking and running.

Autoimmune inflammatory arthritis affecting the wrist joint. Causes pain, swelling, stiffness, and potential joint damage. Symptoms may fluctuate with flares. Requires medical management.

Degenerative wear of the shoulder joint cartilage. Less common than hip or knee arthritis. Causes pain, stiffness, grinding, and reduced range of motion. May follow previous injury or surgery.

Inflammatory autoimmune arthritis affecting the ankle joint. Causes pain, swelling, stiffness, and progressive joint damage. Often bilateral and associated with other joint involvement.

Degenerative changes in the sacroiliac joint causing pain, stiffness, and reduced mobility. More common with age. May be associated with low back arthritis. Morning stiffness that improves with movement is typical.

Degenerative changes in the elbow joint causing stiffness, pain, and reduced range of motion. Can be osteoarthritis from wear and tear or rheumatoid arthritis from autoimmune causes.

Degenerative wear of knee cartilage causing pain, stiffness, and swelling. Most common in people over 50 or those with previous knee injuries. Symptoms often include morning stiffness lasting less than 30 minutes, pain with stairs, and grinding sensation.

Inflammatory arthritis from uric acid crystal deposition, classically affecting the big toe (podagra). Causes sudden severe pain, swelling, and redness.

Degenerative joint disease of the ankle (talocrural joint), often post-traumatic following fractures or repeated sprains. Causes pain, stiffness, and reduced range of motion.

Pain around or behind the kneecap, often worsened by stairs, squatting, sitting for long periods, or running. Common in runners, cyclists, and those with weak hip/quad muscles. The patella may not track properly in its groove.

Overuse injury of the patellar tendon causing pain just below the kneecap. Common in jumping sports (basketball, volleyball) and running. Pain typically worsens with jumping, squatting, and stairs.

Pain on the outer side of the knee where the iliotibial band crosses the joint. Common in runners and cyclists. Pain typically comes on during activity and may stop you from continuing. Often related to hip weakness.

Fluid-filled swelling behind the knee, often associated with arthritis or meniscus tears. May cause tightness, pain with full bending, or visible bulge. Usually a secondary problem - addressing the underlying cause helps.

Inflammation of bursa sacs around the knee causing localized swelling and tenderness. Prepatellar bursitis affects the front of the kneecap (housemaid's knee). Pes anserine bursitis affects the inner knee below the joint.

Overuse injury of the quadriceps tendon just above the kneecap. Less common than patellar tendinopathy but similar mechanism. Pain with jumping, squatting, and stairs. Common in older athletes.

Painful bump below the knee in growing adolescents where the patellar tendon attaches to the shinbone. Caused by repetitive stress during growth spurts. Common in active teens playing jumping or running sports.

Softening and breakdown of the cartilage on the underside of the kneecap. Often related to patellofemoral syndrome. Causes grinding sensation, pain with prolonged sitting, and discomfort with stairs.

Persistent feeling of the knee giving way or being unstable. May result from ligament laxity, previous injury, or muscle weakness. Increases risk of falls and further injury. Requires targeted strengthening.

Lateral epicondylitis is pain and tenderness on the outside of the elbow where the forearm extensor muscles attach. Common in activities involving repetitive gripping and wrist extension. Affects 1-3% of the population and up to 50% of tennis players.

Medial epicondylitis is pain and tenderness on the inside of the elbow where the forearm flexor muscles attach. Common in activities involving repetitive gripping and wrist flexion. Less common than tennis elbow but similar treatment approach.

Compression or irritation of the ulnar nerve at the inside of the elbow (funny bone area). Causes numbness and tingling in the ring and small fingers. Often worse with prolonged elbow flexion or leaning on the elbow.

Inflammation of the thumb-side tendons (abductor pollicis longus and extensor pollicis brevis) causing pain at the base of the thumb and radial wrist. Common in new parents, texters, and repetitive hand workers.

Compression of the median nerve in the carpal tunnel causing numbness, tingling, and weakness in the thumb, index, middle, and ring fingers. Symptoms often worse at night or with prolonged gripping.

Overuse injury to wrist tendons (flexors, extensors, or others) causing chronic pain with activity. Different from acute tendinitis. Responds well to gradual loading protocols including eccentric exercise.

Nerve root compression in the neck causing arm pain, numbness, tingling, or weakness. Often from disc herniation or bone spurs. Symptoms typically follow a specific nerve root pattern down the arm.

Spinal cord compression in the neck causing balance problems, hand clumsiness, difficulty with fine motor tasks, and walking changes. This is a serious condition requiring medical evaluation.

Headaches originating from the neck, often one-sided and triggered by neck movement or sustained postures. Common with upper cervical dysfunction and tight suboccipital muscles.

Conditions affecting blood flow through the vertebral arteries that supply the brain. Risk factors include advanced age, vascular disease, and certain anatomical variations. Requires caution with neck positioning.

Persistent neck pain lasting more than 3 months without a specific structural cause. Often related to posture, muscle tension, stress, and deconditioning. Responds well to graded exercise.

Temporomandibular joint dysfunction affecting the jaw, often connected to neck tension and posture. Can cause jaw pain, clicking, headaches, and difficulty opening the mouth.

Abnormal contact between the ball and socket of the hip due to bone shape variations. Causes pinching pain in the groin, especially with deep squatting, sitting, or hip flexion with internal rotation. Types: cam, pincer, or mixed.

Pain on the outside of the hip, previously called trochanteric bursitis. Now understood to often involve the gluteal tendons (gluteal tendinopathy). Pain with lying on the affected side, climbing stairs, and walking.

Degeneration and pain in the gluteal tendons where they attach to the greater trochanter. Often confused with hip bursitis. Common in middle-aged women, runners, and those who sit with legs crossed. Pain on the outside of the hip.

Pain in the buttock caused by the piriformis muscle irritating the sciatic nerve. May cause buttock pain that radiates down the leg, similar to sciatica. Often aggravated by sitting, climbing stairs, or prolonged walking.

Audible or palpable snapping sensation in the hip with movement. Can be external (ITB over trochanter), internal (iliopsoas over hip), or intra-articular (labral tear). May or may not be painful.

Functional impingement of the hip without structural FAI. Can occur from muscle tightness, poor movement patterns, or repetitive activities. Pain similar to FAI with deep hip flexion and internal rotation.

Pain and degeneration where the hamstrings attach to the sitting bone (ischial tuberosity). Common in runners and those who sit for long periods. Deep buttock pain that worsens with sitting and running.

Chronic groin pain in athletes involving the pubic bone, adductors, and abdominal attachments. Not a true hernia. Common in soccer, hockey, and sports with kicking and cutting. Pain with running, cutting, and sit-ups.

Degeneration and pain in one or more rotator cuff tendons (supraspinatus most common). Causes shoulder pain with overhead activities, reaching behind back, and lying on the affected side. Common in middle age and overhead athletes.

Pain caused by compression of rotator cuff tendons and bursa between the upper arm bone and the roof of the shoulder. Classic painful arc between 60-120 degrees of elevation. Common in overhead athletes and workers.

Inflammation of the bursa that cushions the rotator cuff tendons. Often occurs alongside impingement and rotator cuff problems. Causes pain with overhead activities and lying on the shoulder.

Pain and degeneration of the long head of biceps tendon in the front of the shoulder. Often occurs with rotator cuff problems. Causes pain with lifting, reaching, and resisted elbow flexion or forearm supination.

Compression of nerves or blood vessels between the collarbone and first rib. Causes shoulder, arm, and hand symptoms including pain, numbness, weakness, and sometimes color/temperature changes.

Calcium deposits within a rotator cuff tendon, usually supraspinatus. Can cause severe pain during the resorption phase when the body dissolves the deposit. Pain may be constant and worse at night.

Sacroiliac joint dysfunction occurs when the SI joint has too much or too little motion, causing pain in the lower back, buttock, and sometimes down the leg. Often feels like a deep, dull ache on one side. Can be aggravated by prolonged sitting, standing on one leg, or asymmetric activities.

SI joint and pelvic pain occurring during or after pregnancy due to hormonal ligament laxity and biomechanical changes. May affect one or both sides. Aggravated by single-leg activities, stairs, and rolling in bed.

SI joint pain persisting after childbirth while ligaments are still lax from pregnancy hormones. Recovery typically takes 3-6 months. May be worse with breastfeeding positions and baby care activities.

Inflammation of the sacroiliac joint, which can be caused by injury, arthritis, or inflammatory conditions like ankylosing spondylitis. Characterized by deep buttock pain that may radiate down the leg. May have morning stiffness.

Degenerative condition of the Achilles tendon causing pain, stiffness, and thickening. Can be insertional (at heel) or mid-portion (2-6cm above heel). Often related to overuse or sudden load increases.

Chronic groin pain in athletes involving the pubic bone, adductors, and abdominal attachments. Not a true hernia. Common in soccer, hockey, and sports with kicking and cutting. Pain with running, cutting, and sit-ups.

Outward bulging of a lumbar disc that may or may not be symptomatic. Very common imaging finding, especially with age. May cause local or referred pain.

Age-related wear of thoracic intervertebral discs causing pain and stiffness. Less symptomatic than cervical or lumbar due to rib stabilization.

Pain around or behind the kneecap, often worsened by stairs, squatting, sitting for long periods, or running. Common in runners, cyclists, and those with weak hip/quad muscles. The patella may not track properly in its groove.

Painful bump below the knee in growing adolescents where the patellar tendon attaches to the shinbone. Caused by repetitive stress during growth spurts. Common in active teens playing jumping or running sports.

Radiating leg pain along the sciatic nerve distribution (buttock to foot) from nerve root compression or irritation. Usually from disc herniation or stenosis.

SI joint and pelvic pain occurring during or after pregnancy due to hormonal ligament laxity and biomechanical changes. May affect one or both sides. Aggravated by single-leg activities, stairs, and rolling in bed.

Asymmetric positioning of the pelvis where one side is higher than the other. Can be functional (muscle imbalance) or structural (leg length difference). Often contributes to SI joint dysfunction and low back pain.

Persistent or recurrent low back pain lasting more than 12 weeks. Often multifactorial involving physical, psychological, and social factors. Very common condition.

Pain and instability from the sinus tarsi (lateral ankle canal) often following ankle sprains. Causes lateral ankle pain that worsens on uneven surfaces.

Headaches originating from the neck, often one-sided and triggered by neck movement or sustained postures. Common with upper cervical dysfunction and tight suboccipital muscles.

Overuse injury of the patellar tendon causing pain just below the kneecap. Common in jumping sports (basketball, volleyball) and running. Pain typically worsens with jumping, squatting, and stairs.

Pain originating from the thoracic facet joints, causing localized upper or mid-back pain that may refer around the ribcage. Often worsens with extension and rotation.

Pinching at the back of the ankle during plantarflexion, often involving os trigonum or posterior soft tissues. Common in dancers, gymnasts, and soccer players.

Narrowing of the thoracic spinal canal that can compress the spinal cord. Rare compared to cervical/lumbar. Can cause myelopathy with leg weakness and gait changes.

Thickening of nerve tissue between metatarsal heads (usually 3rd/4th toes) causing burning pain, numbness, and feeling of walking on a pebble.

Nerve root dysfunction with sensory, motor, and/or reflex changes in a specific dermatomal/myotomal pattern. Causes from disc, stenosis, or other compression.

Pain caused by compression of rotator cuff tendons and bursa between the upper arm bone and the roof of the shoulder. Classic painful arc between 60-120 degrees of elevation. Common in overhead athletes and workers.

Lateral epicondylitis is pain and tenderness on the outside of the elbow where the forearm extensor muscles attach. Common in activities involving repetitive gripping and wrist extension. Affects 1-3% of the population and up to 50% of tennis players.

Inflammation of the thumb-side tendons (abductor pollicis longus and extensor pollicis brevis) causing pain at the base of the thumb and radial wrist. Common in new parents, texters, and repetitive hand workers.

Pain in the buttock caused by the piriformis muscle irritating the sciatic nerve. May cause buttock pain that radiates down the leg, similar to sciatica. Often aggravated by sitting, climbing stairs, or prolonged walking.

Compression of nerves or blood vessels between the collarbone and first rib. Causes shoulder, arm, and hand symptoms including pain, numbness, weakness, and sometimes color/temperature changes.

Age-related wear of lumbar discs causing pain, stiffness, and reduced mobility. Very common finding on imaging but often asymptomatic. Disc height loss and osteophytes typical.

Pain on the outer side of the knee where the iliotibial band crosses the joint. Common in runners and cyclists. Pain typically comes on during activity and may stop you from continuing. Often related to hip weakness.

Tear in the C-shaped cartilage that cushions the knee. Can occur from twisting injury or degenerate over time. Symptoms include pain along the joint line, swelling, clicking, locking, or giving way. Some tears heal with conservative treatment.

Injury to the anterior cruciate ligament ranging from sprain to complete tear. Managed conservatively without surgery in some cases, especially in less active individuals or partial tears. Requires extensive rehabilitation to regain stability.

Injury to the medial collateral ligament on the inner side of the knee. Usually caused by a blow to the outside of the knee or twisting injury. Graded 1-3 based on severity. Most heal well without surgery.

Injury from the knee bending backward beyond its normal range. Can damage ligaments (especially ACL and PCL), joint capsule, and other structures. Severity ranges from mild strain to complete ligament tears.

Excess fluid in the knee joint causing swelling, stiffness, and reduced range of motion. Can result from injury, arthritis, infection, or other conditions. The underlying cause determines treatment.

Inflammation and swelling of the bursa at the tip of the elbow (olecranon). Often caused by direct pressure, repeated friction, or trauma. Can appear as significant swelling at the elbow tip.

Injury to the ulnar collateral ligament on the inside of the elbow. Common in throwing athletes due to repetitive valgus stress. Ranges from sprains to complete tears requiring surgery (Tommy John).

Recovery from elbow fracture that has been cleared for exercise but is still healing. May involve radius, ulna, or humerus. Requires gradual progression with medical supervision.

A broken bone in the wrist (commonly distal radius or scaphoid) that is in the healing phase. May have been treated with cast, splint, or surgery. Requires careful progressive loading following medical clearance.

Sprain of wrist ligaments, commonly scapholunate or lunotriquetral ligaments. Ranges from mild stretching to complete tears. May cause wrist instability and require surgical consultation if severe.

Triangular fibrocartilage complex (TFCC) injury causing ulnar-sided (pinky side) wrist pain. Often from twisting injuries or repetitive loading. May cause clicking, weakness with grip, or pain with rotation.

Neck strain from rapid acceleration-deceleration injury, typically from car accidents or sports impacts. In the first 2 weeks, focus on gentle movement and avoiding end-range positions.

Bulging or herniated disc in the cervical spine that may press on nerves. Can cause neck pain, arm pain, numbness, or weakness. Severity ranges from mild to requiring surgery.

Painful neck stiffness causing the head to tilt to one side. Can be acute (sudden onset) or chronic. Acute episodes often resolve within days to weeks with appropriate management.

Tear in the ring of cartilage (labrum) that surrounds the hip socket. May cause clicking, catching, locking, or deep groin pain. Often associated with FAI. Can occur from repetitive movements, trauma, or structural issues.

Strain or tear of the hip flexor muscles (iliopsoas, rectus femoris). Common in sprinting, kicking sports, and martial arts. Pain in the front of the hip or groin, especially with lifting the knee or running.

Strain or tear of the inner thigh muscles (adductors). Common in sports involving kicking, cutting, and quick direction changes. Pain in the inner thigh or groin, especially with squeezing legs together or running.

Partial thickness tear in one or more rotator cuff tendons. May result from acute injury or chronic degeneration. Symptoms similar to tendinopathy but may be more severe. Many partial tears heal with conservative treatment.

Complete tear through the rotator cuff tendon. May occur from acute injury or progression of chronic degeneration. Often causes significant weakness and pain. Treatment depends on tear size, age, activity level, and symptoms.

Tear in the superior labrum of the shoulder where the biceps tendon attaches. Common in throwing athletes. Causes deep shoulder pain, clicking, decreased throwing velocity, and pain with overhead activities.

History of shoulder dislocation(s) with persistent feeling of instability or apprehension. May sublux (partial slip) or dislocate with certain movements. More common with first dislocation under age 25.

Recovery following first-time shoulder dislocation. Joint has been reduced (put back in) but structures may be stretched or torn. Risk of recurrence depends on age and activity level.

Injury to the acromioclavicular joint at the top of the shoulder, often from direct fall or impact. Graded 1-6 based on severity. Grade 1-2 usually heal well conservatively. Higher grades may need surgery.

Injury to the medial collateral ligament on the inner side of the knee. Usually caused by a blow to the outside of the knee or twisting injury. Graded 1-3 based on severity. Most heal well without surgery.

Sprain of the big toe MTP joint capsule from hyperextension injury. Common in athletes on artificial turf. Causes pain and limited push-off ability.

Injury to the midfoot (tarsometatarsal) joints ranging from sprain to fracture-dislocation. Serious injury that is often missed. Causes midfoot pain and inability to bear weight.

Sprain of wrist ligaments, commonly scapholunate or lunotriquetral ligaments. Ranges from mild stretching to complete tears. May cause wrist instability and require surgical consultation if severe.

Neck strain from rapid acceleration-deceleration injury, typically from car accidents or sports impacts. In the first 2 weeks, focus on gentle movement and avoiding end-range positions.

Overuse fracture of a metatarsal bone, commonly 2nd or 3rd. Causes localized pain that worsens with activity. Often related to sudden training increases.

Injury from the knee bending backward beyond its normal range. Can damage ligaments (especially ACL and PCL), joint capsule, and other structures. Severity ranges from mild strain to complete ligament tears.

Painful neck stiffness causing the head to tilt to one side. Can be acute (sudden onset) or chronic. Acute episodes often resolve within days to weeks with appropriate management.

Strain or tear of the hip flexor muscles (iliopsoas, rectus femoris). Common in sprinting, kicking sports, and martial arts. Pain in the front of the hip or groin, especially with lifting the knee or running.

Strain of paraspinal or rhomboid muscles causing localized thoracic pain and stiffness. Often from overuse, poor posture, or sudden movements.

Injury to the syndesmotic ligaments connecting the tibia and fibula above the ankle joint. More severe than lateral sprains with longer recovery. Often occurs with external rotation forces.

Damage to the cartilage and underlying bone of the talus (ankle bone), often following trauma. Causes deep ankle pain, catching, and swelling with activity.

Triangular fibrocartilage complex (TFCC) injury causing ulnar-sided (pinky side) wrist pain. Often from twisting injuries or repetitive loading. May cause clicking, weakness with grip, or pain with rotation.

Injury to the acromioclavicular joint at the top of the shoulder, often from direct fall or impact. Graded 1-6 based on severity. Grade 1-2 usually heal well conservatively. Higher grades may need surgery.

Recent lateral ankle sprain (inversion injury) involving the anterior talofibular ligament (ATFL) and possibly the calcaneofibular ligament (CFL). Characterized by acute pain, swelling, and instability.

Injury to the ulnar collateral ligament on the inside of the elbow. Common in throwing athletes due to repetitive valgus stress. Ranges from sprains to complete tears requiring surgery (Tommy John).

Recurrent ankle sprains and persistent feeling of 'giving way' due to ligament laxity and proprioceptive deficits. Often follows inadequately rehabilitated acute sprains.

Strain of the muscles between the ribs. Causes sharp pain with breathing, coughing, and twisting. Can occur from sports, heavy lifting, or violent coughing.

Fracture of a phalanx (toe bone). Common injury from stubbing or dropping objects on foot. Usually heals well with buddy taping and protected weight-bearing.

Herniation of a thoracic intervertebral disc, which is less common than cervical or lumbar. Can cause local pain, radicular symptoms around the ribcage, or rarely spinal cord compression.

Excess fluid in the knee joint causing swelling, stiffness, and reduced range of motion. Can result from injury, arthritis, infection, or other conditions. The underlying cause determines treatment.

Bulging or herniated disc in the cervical spine that may press on nerves. Can cause neck pain, arm pain, numbness, or weakness. Severity ranges from mild to requiring surgery.

Inflammation and swelling of the bursa at the tip of the elbow (olecranon). Often caused by direct pressure, repeated friction, or trauma. Can appear as significant swelling at the elbow tip.

Excessive range of motion at the elbow, often extending beyond neutral (hyperextension). May be part of general hypermobility syndrome. Requires focus on stability rather than stretching.

Excessive movement between cervical vertebrae, often from ligament damage, rheumatoid arthritis, or connective tissue disorders. Requires careful stabilization approach rather than mobility work.

Head positioned forward of the shoulders, common with desk work and device use. Increases load on neck muscles and can contribute to neck pain, headaches, and shoulder issues.

Abnormal development of the hip socket leading to inadequate coverage of the femoral head. Can cause hip instability, pain, and early arthritis. May have been undiagnosed since childhood.

Restriction in the hip joint capsule limiting range of motion in multiple directions. Can occur from prolonged immobility, surgery, or inflammation. May contribute to hip pain and compensatory movement patterns.

Progressive stiffness and pain in the shoulder with loss of both active and passive range of motion. Typically progresses through freezing (painful), frozen (stiff), and thawing phases over 1-3 years. More common in diabetics.

Abnormal movement or position of the scapula (shoulder blade). Can contribute to shoulder impingement, rotator cuff problems, and labral issues. Appears as winging, tilting, or asymmetric movement of the scapula.

Shoulder instability in multiple directions, often due to generalized ligament laxity. May sublux anteriorly, posteriorly, and inferiorly. Common in hypermobile individuals. Often responds well to rehabilitation.

Excessive movement at the sacroiliac joint, often associated with ligament laxity. Common in hypermobility syndromes, post-pregnancy, or after trauma. May feel unstable or 'shifting' with movement. Requires stability focus rather than stretching.

Reduced movement at the sacroiliac joint, often from prolonged immobility, muscle guarding, or degenerative changes. May feel stiff with difficulty transitioning positions. Responds well to gentle mobility work and muscle release.

Shoulder instability in multiple directions, often due to generalized ligament laxity. May sublux anteriorly, posteriorly, and inferiorly. Common in hypermobile individuals. Often responds well to rehabilitation.

Postural pattern with tight upper trapezius/pecs and weak deep neck flexors/lower trapezius. Causes rounded shoulders, forward head, and thoracic kyphosis.

Abnormal flexion deformity of the toe joints causing bent/curled toes. Can cause pain from pressure on top of toes, calluses, and difficulty with footwear.

Excessive inward curvature of the lumbar spine. Can cause facet joint stress, stenosis symptoms, and altered biomechanics. Often associated with weak core and tight hip flexors.

Limited ability to dorsiflex the ankle (bring toes toward shin), often from tight gastrocnemius/soleus, joint stiffness, or post-immobilization. Affects squatting, stairs, and gait.

Reduced movement at the sacroiliac joint, often from prolonged immobility, muscle guarding, or degenerative changes. May feel stiff with difficulty transitioning positions. Responds well to gentle mobility work and muscle release.

Postural pattern with tight hip flexors/erector spinae and weak glutes/abdominals. Causes anterior pelvic tilt, hyperlordosis, and predisposes to low back pain.

Stiffness or pain in the subtalar joint (below the ankle) affecting inversion/eversion. Often occurs after calcaneal fractures, arthritis, or tarsal coalition.

Lateral curvature of the lumbar spine with rotation. Can be idiopathic, degenerative (adult-onset), or compensatory. May cause asymmetric pain and functional limitations.

Fluid-filled cyst commonly occurring on the back of the wrist or near finger joints. Usually harmless but can cause discomfort, especially with weight-bearing or certain wrist positions.

Reduced bone density in the hip region increasing fracture risk. Hip fractures are serious injuries, especially in older adults. Weight-bearing exercise helps maintain bone density.

Loss of blood supply to the femoral head causing bone death. Can lead to collapse of the joint surface. Risk factors include steroid use, alcohol, trauma, and certain medical conditions. Often requires surgical intervention.

Fluid-filled cyst commonly occurring on the back of the wrist or near finger joints. Usually harmless but can cause discomfort, especially with weight-bearing or certain wrist positions.

Reduced bone density in the thoracic spine increasing fracture risk. Common in postmenopausal women and elderly. May be asymptomatic until fracture occurs.

Recovery following ACL reconstruction surgery. Rehabilitation takes 9-12 months before return to sport. Graft healing and neuromuscular control are critical. Different graft types (patellar tendon, hamstring, allograft) have slightly different protocols.

Recovery following total knee replacement surgery. Modern implants allow good function but require dedicated rehabilitation. Goals include achieving good range of motion and strength for daily activities.

Recovery following partial or complete meniscus removal surgery. Recovery is typically faster than meniscus repair. Long-term, there is increased risk of arthritis due to reduced cushioning.

Recovery following meniscus repair surgery (suturing the torn meniscus). Requires longer recovery than meniscectomy because the repair needs time to heal. Weight bearing and range of motion are typically restricted initially.

Recovery period following elbow surgery such as fracture fixation, ligament reconstruction, or arthroscopy. Requires following surgeon's specific protocol for exercise progression.

Recovery phase following wrist surgery such as carpal tunnel release, TFCC repair, fracture fixation, or ligament reconstruction. Exercise progression depends entirely on surgical procedure and surgeon protocol.

Recovery following cervical spine surgery such as fusion, disc replacement, or laminectomy. Exercise restrictions vary significantly by procedure and surgeon protocol.

Recovery following total hip replacement surgery. Modern surgical techniques allow good function. Specific precautions depend on surgical approach (posterior vs anterior). Most people return to walking, swimming, cycling, and golf.

Recovery following hip arthroscopy surgery, often for labral repair or FAI correction. Requires careful rehabilitation to protect the repair while restoring strength and range of motion.

Recovery from hip fracture managed without surgery (rare, usually for minor or stable fractures). Requires protected weight bearing and gradual rehabilitation.

Recovery following surgical repair of hip fracture. Surgery may involve pins/screws (ORIF), partial hip replacement (hemiarthroplasty), or total hip replacement depending on fracture type and patient factors.

Recovery following surgical repair of a rotator cuff tear. Requires careful, phased rehabilitation to protect the repair while restoring motion and strength. Full recovery takes 6-12 months.

Recovery following shoulder stabilization surgery (Bankart repair, Latarjet, etc.). Requires careful rehabilitation to allow healing while restoring motion and strength. Return to contact sports takes 4-6 months.

Recovery following shoulder replacement surgery (total, hemi, or reverse). Type of replacement depends on condition treated. Reverse shoulder replacement increasingly common for rotator cuff deficiency.

Recovery from hip fracture managed without surgery (rare, usually for minor or stable fractures). Requires protected weight bearing and gradual rehabilitation.

Recovery following surgical repair of a rotator cuff tear. Requires careful, phased rehabilitation to protect the repair while restoring motion and strength. Full recovery takes 6-12 months.

Recovery following surgical fusion of the ankle joint for end-stage arthritis or deformity. Ankle motion is sacrificed for pain relief and stability.

Recovery following meniscus repair surgery (suturing the torn meniscus). Requires longer recovery than meniscectomy because the repair needs time to heal. Weight bearing and range of motion are typically restricted initially.

Recovery following shoulder stabilization surgery (Bankart repair, Latarjet, etc.). Requires careful rehabilitation to allow healing while restoring motion and strength. Return to contact sports takes 4-6 months.

Recovery phase following wrist surgery such as carpal tunnel release, TFCC repair, fracture fixation, or ligament reconstruction. Exercise progression depends entirely on surgical procedure and surgeon protocol.

Recovery following partial or complete meniscus removal surgery. Recovery is typically faster than meniscus repair. Long-term, there is increased risk of arthritis due to reduced cushioning.

Recovery following hip arthroscopy surgery, often for labral repair or FAI correction. Requires careful rehabilitation to protect the repair while restoring strength and range of motion.

Recovery following decompression surgery removing part of the lamina to relieve stenosis. Preserves motion unlike fusion but spine is somewhat destabilized.

Recovery following surgical repair of a ruptured Achilles tendon. Requires careful staged rehabilitation to restore strength and function while protecting the repair.

Recovery following surgical fusion of the sacroiliac joint. The joint is intentionally immobilized to reduce pain. Requires careful rehabilitation following surgeon's protocol.

Recovery period following SI joint injection (corticosteroid or other). May provide significant pain relief allowing exercise progression. Effects typically last weeks to months.

Recovery period following elbow surgery such as fracture fixation, ligament reconstruction, or arthroscopy. Requires following surgeon's specific protocol for exercise progression.

Recovery following open reduction and internal fixation of ankle fracture (malleolar fractures). Hardware may be permanent or later removed.

Recovery following cervical spine surgery such as fusion, disc replacement, or laminectomy. Exercise restrictions vary significantly by procedure and surgeon protocol.