Recovery Exercise & Pain Tracker | Track Rehab Progress & Pain Safely

"Did I do my exercises today?" "Is the pain getting better or worse?" "What do I tell my physio?"

If you've ever skipped rehab exercises because you forgot... or couldn't tell if your recovery was progressing... or struggled to explain your pain patterns to your healthcare provider... this tracker is for you.

Why Recovery Feels So Hard

Recovery after injury or surgery depends on doing prescribed exercises consistently and correctly. But without a tracking system:

• Exercises are forgotten or skipped
• Sessions are performed inconsistently
• Modifications are made without record
• Pain patterns go unnoticed
• Progress feels unclear
• Healthcare appointments lack clear data

Inconsistency slows recovery—or worse, increases the risk of setbacks.

The Solution: Track Every Step of Your Recovery

The Recovery Exercise & Pain Tracker creates a clear daily record of your rehabilitation activity, helping you stay accountable, accurate, and confident throughout your recovery process.

What's Included:

1. Daily Exercise Log

• Record each prescribed exercise session
• Track completion consistency
• Date and time stamps
• Sets, reps, and duration tracking

2. Pain Scale Tracking (0–10)

• Monitor pain before exercise
• Track pain after exercise
• Identify trends over time
• Spot warning signs early

3. Difficulty & Modification Notes

• Document how exercises feel
• Record any adjustments made
• Note what's getting easier or harder
• Track insights for your healthcare provider

4. Progress Timeline

• View recovery progress immediately
• See improvement over weeks
• Identify patterns and plateaus
• Celebrate milestones

5. Healthcare-Ready Records

• Clear documentation for appointments
• Easy to discuss with physio or doctor
• Visual progress to share
• Specific data for treatment adjustments

Perfect For:

✔ Individuals recovering from injury or surgery
✔ People completing physiotherapy or rehabilitation programs
✔ Post-injury athletes and active individuals
✔ Anyone managing pain as part of recovery
✔ Caregivers supporting rehabilitation routines

No medical expertise required.

How It Supports Your Recovery:

Week 1: Log exercises daily, pain starts at 6/10 before exercise, 7/10 after. Note: "Knee extension feels too hard."

Week 2: Modify knee extension based on physio feedback. Pain drops to 5/10 before, 5/10 after. Progress visible.

Week 4: Pain now 3/10 before, 3/10 after. Exercises feel easier. Clear improvement documented for next appointment.

The difference? Clear records = better recovery decisions.

Why This Works:

✅ Encourages daily accountability — See your consistency streak
✅ Improves exercise accuracy — Track exactly what you did
✅ Makes recovery progress visible — See improvement over time
✅ Identifies pain trends early — Catch problems before setbacks
✅ Reduces anxiety and uncertainty — Know you're on track
✅ Supports healthcare communication — Bring data to appointments
✅ Takes 5 minutes per day — Simple, not overwhelming

How to Use:

Step 1: Open the tracker using the access link below
Step 2: Make your own editable copy
Step 3: Enter prescribed exercises as provided by your healthcare professional
Step 4: Log each session daily (5 minutes)
Step 5: Review progress weekly or before appointments

Time required: 5 minutes per day

What Makes This Different:

Unlike generic fitness trackers, this system is designed specifically for rehabilitation and recovery. It tracks pain alongside exercise, documents modifications, and creates healthcare-ready records—everything you need to recover safely and confidently.

Stay consistent. Track pain safely. See your recovery progress.

Digital download delivered instantly. Fully editable Google Sheets. Works for any rehab program. No shipping required.