Rehab Log: [Week/Month Number] — [Short Update, e.g. First Steps Back in the Gym]
Where I’m At
A short, honest snapshot of how things are going this week. No need to sugarcoat it — the good and the bad is what makes this worth reading.
This Week’s Progress
What was achieved this week — movements unlocked, sessions completed, small wins worth noting. Be specific, even minor progress counts.
Before & After
Week [X] — [Brief caption, e.g. range of motion, swelling, mobility]
Week [Y] — [Brief caption showing progress]
Training This Week
What the week actually looked like in terms of movement and rehab work.
| Session | Focus | Notes |
|---|---|---|
| Monday | [e.g. Mobility work] | [How it felt] |
| Wednesday | [e.g. Light upper body] | [How it felt] |
| Friday | [e.g. Physio exercises] | [How it felt] |
What’s Working
The things that are helping — exercises, habits, recovery tools, mindset shifts.
What’s Not Working
Honest reflection on what isn’t clicking yet or what setbacks came up. This is the part that will resonate most with anyone going through something similar.
Pain & Recovery Metrics
| Metric | Last Week | This Week |
|---|---|---|
| Pain (0–10) | 0 | 0 |
| Range of Motion | 00° | 00° |
| [Other marker] | — | — |
Looking Ahead
What the goal is for next week — specific and realistic.
A Note to Anyone in the Same Boat
A short personal message to anyone reading this who is going through their own rehab. This is what makes the log more than just a diary — it gives it purpose.
Following along with my rehab? Feel free to reach out — happy to talk.