How a rehab plan works here
A rehab plan is usually somebody else’s - a physio’s sheet, a surgeon’s protocol after an operation. The setup’s first job is to write it down faithfully so it lands on your days. This is how that works, and where the line is.
Written down as given
If a physio or a clinician gave you the exercises, the setup asks for them as they were given: the movement, the sets, the reps or the hold, which side. The coach does not change them, add to them or drop any. Their name goes on the plan, and the weekly review reads their reason back to you rather than inventing one.
Where the suggestions come from, and what they are not
If you are working on something yourself, the setup lists the exercises that are common for that area - the usual stretches and the usual strengthening movements for a shoulder, a knee, a lower back, a hip, an ankle, a neck, a hamstring, a wrist. They come from the same exercise directory the training setup uses.
They are suggestions to pick from, not a programme. Nothing is chosen for you and nothing is called recommended. The coach does not know what is wrong, it has not examined you, and a rehab exercise that is right for one knee is wrong for another. If you have been shown something by a professional, their list beats this one every time.
Sets, holds and how often
A stretch or mobility movement starts at two holds of thirty seconds. A strengthening movement starts at three sets of twelve, the range most rehab loading lives in. Both are starting points you change with two taps.
How often is as often as they said. If nobody said, most home programmes run most days - five a week is the usual - for six to eight weeks. That is long enough to know whether it is better, the same, or worse, which is the only thing the plan is measured on.
The weekly question is the review
Every week the rehab room asks one question: is it better, the same, or worse than a week ago? Not how many sets you did. Adherence matters, but a rehab plan followed perfectly that leaves the knee no better is information the physio needs, and a plan half-followed that has it feeling right is a different piece of information. The answer, in your words, is what the coach carries to the review at the end of the block.
What it will not do
- It does not prescribe rehab. Suggestions are common movements for an area; a programme for your injury comes from someone who has examined it.
- It does not change a clinician’s programme. Not the exercises, not the sets, not the schedule.
- It does not tell you to push through pain. If something is getting worse week on week, the review says so plainly and points you back to the person who set it, or to one who can.
- It does not diagnose what is wrong. A body part that hurts is a reason to see someone; the plan is for the exercises you have been given while you do.
The plan is yours to change at any time from the rehab room, and the weekly question is the only thing it ever insists on.