Injury guides.
22 guides for the injuries that interrupt training: what the problem usually is, what recovery tends to focus on, how long it commonly takes, and the symptoms that mean you should stop reading and see a clinician.
Who these are for
People who lift, run, ride, swim, climb or play a sport, and who want to understand a symptom before deciding what to do about it. Each guide covers the common signs, what usually causes the problem, what rehabilitation normally works on, and what tends to prevent a repeat.
What they are not
They are not a diagnosis, and reading one is not treatment. Two people with the same symptom often need different plans. If your pain is severe or getting worse, if you cannot bear weight, or if you have numbness, weakness or fever, get assessed in person.
Who writes the programs
GoodMetal's recovery programs are built by licensed physical therapists. They designed the structure each plan follows: the exercises, the weekly sessions, and how the phases progress. The guides here are educational. The programs are what GoodMetal members follow, with progression and check-ins built in.
Latest guides
What are the symptoms of frozen shoulder?
Frozen shoulder symptoms usually include shoulder pain and increasing stiffness, with difficulty lifting or rotating your arm and pain that can disturb sleep. The condition is also called adhesive capsulitis.
Read guideWhat is a reverse shoulder replacement recovery protocol?
A reverse shoulder replacement recovery protocol is a staged rehabilitation plan that sets out how to protect your operated shoulder, when to start different kinds of movement, and when to add strength and everyday activity.
Read guideWhat is a rotator cuff repair protocol?
A rotator cuff repair protocol is a staged rehabilitation plan used after shoulder surgery to protect the repaired tendon while gradually restoring movement, strength, and everyday function.
Read guideShoulder pain: what should I do?
For shoulder pain, first check for warning signs that need urgent care; if there are none, keep the shoulder gently moving, ease back on activities that clearly aggravate it, and arrange an assessment if pain is worsening or limiting everyday life.
Read guideWhat causes lower back pain?
Lower back pain can come from muscle or ligament injuries, disc or joint problems, irritated nerves, and occasionally conditions such as a fracture, infection or inflammatory disease, but most cases have no single identifiable cause.
Read guideWhat is spine and sports physical therapy?
Spine and sports physical therapy is rehabilitation that uses assessment, education, exercise and progressive activity to help you manage back or neck problems and recover movement and function after sports injuries. Spine care focuses on the back, neck and related symptoms.
Read guideHow can I relieve knee pain?
For knee pain relief, temporarily reduce activities that aggravate your knee, try a wrapped ice pack for short term comfort, and get medical advice if symptoms are severe or persistent.
Read guideHow can I tell what is causing my knee pain?
You can narrow down what may be causing your knee pain by looking at where it hurts, how it started, and whether you have swelling or trouble moving, but confirming the cause may require a clinical examination and sometimes tests.
Read guideWhat is the best pillow for neck pain?
The best pillow for neck pain is one that supports your head comfortably in your usual sleeping position without forcing your neck into an awkward angle or making your symptoms worse. There’s no single material, shape, or brand proven best for everyone.
Read guideHow is sciatica treated?
Sciatica treatment usually starts with staying active within tolerable limits, exercise adapted to your symptoms, and follow up to check your progress; some people need medication, an injection, or surgery depending on the cause and severity.
Read guideHow long does a high ankle sprain take to heal?
Many stable high ankle sprains take about 6 to 8 weeks to recover, but an unstable injury, a fracture, or an injury requiring surgery can take substantially longer.
Read guideHamstring exercises
Hamstring exercises include bridges, standing hamstring curls, hip hinges and sliding leg curls; the right starting point depends on whether you’re building strength or recovering from an injury.
Read guideHip flexor stretches
Hip flexor stretches may improve flexibility; if kneeling is comfortable, the kneeling stretch below is one option for stretching the front of your hip. That doesn’t establish that it will relieve hip pain.
Read guideHow long does a hip flexor strain last?
A mild hip flexor strain may feel substantially better within 1 to 2 weeks, but recovery can take several weeks or longer, and feeling better does not mean you’re ready to return to sport.
Read guideClimbing wrist pain: what it is and what helps
Climbing wrist pain has several possible causes, so what helps depends on the injury: reduce movements that aggravate it and get severe, persistent, or worsening symptoms assessed before building activity back.
Read guideHyrox knee and back pain: training through the sled, wall balls and lunges
You may be able to keep training for Hyrox with knee or back pain by reducing the demands of the sled, wall balls and lunges, but worsening symptoms or difficulty with ordinary movement call for assessment before you push further.
Read guidePickleball elbow: what it is and how to keep playing
“Pickleball elbow” usually means the outer elbow pain commonly called tennis elbow. You may be able to keep playing if you reduce what aggravates it and rebuild gradually. Persistent or unusual pain needs to be checked by a qualified clinician.
Read guideBend alternatives: choosing between a stretching app and a physical therapy plan
Choose a stretching app if your main goal is a consistent flexibility routine; consider a physical therapy assessment if you need help understanding persistent pain or adjusting exercise around symptoms that limit your day.
Read guideFoot and ankle
Ankle Sprain Recovery
Ankle sprains are common in running, court sports, field sports, and training. The right plan depends on the severity of the sprain, swelling, stability, and how quickly function returns.
Open guideAchilles Tendonitis
Achilles tendon pain often appears when running, jumping, hills, speed work, or calf loading increases faster than the tendon can tolerate.
Open guidePlantar Fasciitis
Plantar fasciitis often causes heel or arch pain, especially with first steps or after increased running and standing loads.
Open guideTurf Toe
Turf toe involves injury or irritation at the big toe joint. It can affect push-off, sprinting, jumping, and cutting.
Open guideFoot and Ankle Pain
Foot and ankle pain can come from tendons, joints, ligaments, bone stress, footwear, surfaces, or training load. A clear plan starts with understanding the pattern.
Open guideKnee
Runner's Knee (PFPS)
Runner's knee is a common source of pain around or behind the kneecap. It often shows up when training load, strength, mechanics, or recovery are out of sync.
Open guideIT Band Syndrome
IT band syndrome often causes pain on the outside of the knee during running or cycling. Training load, terrain, strength, and bike fit can all matter.
Open guideMeniscus Tears
Meniscus tears can happen with twisting injuries or develop with repeated load. Treatment decisions depend on symptoms, function, age, goals, and exam findings.
Open guideACL Sprains
ACL sprains and tears can be major knee injuries. If instability, swelling, or a pivoting injury is involved, prompt sports medicine evaluation is important.
Open guideCyclist Knee Pain
Cyclist knee pain can come from training load, bike fit, cadence, strength, or mobility. A recovery plan should consider both the body and the bike.
Open guideElbow
Shoulder
Rotator Cuff Pain
Rotator cuff pain can affect lifting, swimming, throwing, racquet sports, and daily overhead movement. The right plan depends on strength, range of motion, irritability, and goals.
Open guideShoulder Impingement
Shoulder impingement is a common label for pain with overhead activity. Recovery usually focuses on improving shoulder tolerance, strength, and movement control.
Open guideSwimmer's Shoulder
Swimmer's shoulder often develops when pool volume, stroke mechanics, mobility, and shoulder strength are out of balance.
Open guideHip
Thigh
Lower leg
Bone stress injuries
Shoulder and hip
Spine
Low Back Pain From Lifting
Low back pain from lifting is common and often improves with the right loading strategy. The key is knowing what to modify, what to keep moving, and when to escalate.
Open guideNeck Pain After Lifting
Neck pain after lifting can come from training load, bracing, overhead work, or irritated neck and upper-back tissues. A plan should match symptoms and lifting goals.
Open guideWrist and hand
These guides are educational and are not a diagnosis or a substitute for medical care. If you have severe symptoms, worsening pain, a major injury, or concerns about returning to activity, speak with a licensed clinician.