How to use this calculator
- Enter the values from your recent sessions.
- Rate pain and effort honestly.
- Get a clear next-step recommendation.
How it works
Recommendations follow the pain-monitoring and load-progression rules used in physiotherapy: progress when effort is moderate and pain stays low, hold when pain rises slightly, reduce when pain exceeds 5 out of 10 or is worse the next morning.
Reading your result
| Green | Progress |
|---|---|
| Amber | Hold the dose |
| Red | Reduce or modify |
Physiotherapy treatment
Recovery and load management is the core of physiotherapy for muscle soreness / training recovery. After an assessment, your physiotherapist sets a plan built around gentle mobility, walking and graded strengthening, progressed as your results improve. Hands-on treatment, pain relief and education are added where they help.
Exercises this calculator may recommend
Your result decides which of these appear, and at what dose.
Medical note
Calculators give estimates for general guidance and do not diagnose any condition. Stop and seek medical help for chest pain, fainting, sudden weakness or numbness, loss of bladder or bowel control, or severe or rapidly worsening pain. Always follow your surgeon's or doctor's instructions over any calculator.