Rehab Protocols
Staged, Start-to-Finish Recovery Guides
Each protocol follows the same proven order — Protection → Controlled Motion → Return to Function — with every exercise, its dosage, how to do it, and what to watch for.
Phase 1 · Acute
Protection
Calm the reactive tissue and protect it — pain shows up early in the range.
Phase 2 · Subacute
Controlled Motion
Restore the mechanics — pain only reaches you at end-range.
Phase 3 · Remodeling
Return to Function
Build durable strength — pain only with overpressure past end-range.
Which phase you're in isn't about the calendar — it's about where pain shows up as you move. Re-check your movement temperature every session.
Browse by Region
More conditions and regions on the way.
Neck
Neck
Neck Pain
Mechanical Neck Pain
Protection → Controlled Motion → Return to Function
Neck
Cervicogenic Headache
Neck-Driven Headache
Protection → Controlled Motion → Return to Function
Neck
Whiplash
Whiplash-Associated Disorder (WAD)
Protection → Controlled Motion → Return to Function
Neck
TMJ / Jaw Pain
Temporomandibular Dysfunction
Protection → Controlled Motion → Return to Function
Shoulder
Shoulder
Shoulder Impingement
Rotator Cuff Tendinitis / Bursitis
Protection → Controlled Motion → Return to Function
Shoulder
Glenohumeral Instability
Anterior-Inferior GH Instability
Protection → Controlled Motion → Return to Function
Shoulder
Frozen Shoulder
Adhesive Capsulitis
Protection → Controlled Motion → Return to Function
Shoulder
Rotator Cuff Tendinopathy
Cuff Tendinopathy / Partial Tear
Protection → Controlled Motion → Return to Function
Shoulder
AC Joint Sprain
Shoulder Separation (AC Joint)
Protection → Controlled Motion → Return to Function
Shoulder
Thoracic Outlet Syndrome
TOS — Nerve/Vessel Compression
Protection → Controlled Motion → Return to Function
Elbow
Wrist & Hand
Wrist & Hand
Carpal Tunnel Syndrome
Median Nerve Compression at the Wrist
Protection → Controlled Motion → Return to Function
Wrist & Hand
De Quervain's Tenosynovitis
Thumb-Side Wrist Tendinopathy
Protection → Controlled Motion → Return to Function
Wrist & Hand
Thumb Arthritis
Thumb-Base (CMC) Osteoarthritis
Protection → Controlled Motion → Return to Function
Lower Back / Upper Back
Low Back
Low Back Pain
Mechanical Low Back Pain
Protection → Controlled Motion → Return to Function
Low Back
Sciatica
Lumbar Radiculopathy
Protection → Controlled Motion → Return to Function
Mid-Back
Mid-Back Pain
Thoracic Spine Stiffness & Posture
Protection → Controlled Motion → Return to Function
SI Joint
SI Joint Pain
Sacroiliac Joint / Pelvic Girdle Pain
Protection → Controlled Motion → Return to Function
Hip
Knee
Knee
Patellofemoral Pain
Kneecap Pain / Runner's Knee
Protection → Controlled Motion → Return to Function
Knee
Knee Osteoarthritis
Knee OA
Protection → Controlled Motion → Return to Function
Knee
ACL Rehab
ACL Injury / Reconstruction Recovery
Protection → Controlled Motion → Return to Function
Knee
Patellar Tendinopathy
Jumper's Knee
Protection → Controlled Motion → Return to Function
Knee
Meniscus Injury
Meniscal Tear (Conservative Rehab)
Protection → Controlled Motion → Return to Function
Knee
MCL / LCL Sprain
Collateral Ligament Sprain
Protection → Controlled Motion → Return to Function
Knee
IT Band Syndrome
Iliotibial Band Syndrome (Lateral Knee)
Protection → Controlled Motion → Return to Function
Ankle & Foot
Ankle & Foot
Ankle Sprain
Lateral Ankle Sprain
Protection → Controlled Motion → Return to Function
Ankle & Foot
Plantar Fasciitis
Plantar Heel Pain
Protection → Controlled Motion → Return to Function
Ankle & Foot
Achilles Tendinopathy
Achilles Tendon Pain
Protection → Controlled Motion → Return to Function
Ankle & Foot
Shin Splints
Medial Tibial Stress Syndrome
Protection → Controlled Motion → Return to Function
Ankle & Foot
Tarsal Tunnel Syndrome
Nerve Compression at the Inner Ankle
Protection → Controlled Motion → Return to Function
Ankle & Foot
Tibial Stress Fracture
Bone Stress Injury (Shin)
Protected Rest → Graded Loading → Return to Impact
Ankle & Foot
Exertional Compartment Syndrome
Chronic Exertional Compartment Syndrome (Lower Leg)
Recognize & Assess → Conservative Trial → Decision Point
Not Sure Which Phase You're In?
Take your Movement Temperature first — it reads where your pain shows up and points you to the right phase.
Take Your Movement TemperatureWant Hands-On Help?
These protocols guide most people — but if your body needs more, that's what SoftWave and our hands-on approach are for.