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Your Personalized Recovery Plan

A professional, calendar-style recovery plan tailored specifically to your injury and situation.

Recovery Plan for Mike Jogger

Injury: IT Band / Lateral Knee Pain

Severity: Cannot run 20min

Daily Time: 20 minutes

Equipment: Resistance Bands

Mon	Tue	Wed	Thu	Fri	Sat	Sun
Day 1☐ IT Band Stretch 2x30s Hip Flexor Stretch 2x30s Glute Activation 10x	Day 2☐ Clamshells 2x15 Side-lying Hip Abduction 2x12	Day 3☐ Walk 10 min IT Band Stretch 2x30s Hip Flexor Stretch 2x30s Glute Activation 10x	Day 4☐ Clamshells 2x15 Side-lying Hip Abduction 2x12	Day 5☐ IT Band Stretch 2x30s Hip Flexor Stretch 2x30s	Day 6☐ Clamshells 2x15 Side-lying Hip Abduction 2x12	Day 7☐ Walk 15 min IT Band Stretch 2x30s Glute Activation 10x
Day 8☐ Resistance Band Clamshells 2x15 Hip Abduction with Band 2x12 IT Band Stretch 2x45s	Day 9☐ Walk 20 min Single Leg Glute Bridge 2x12 Side Plank 2x30s	Day 10☐ Resistance Band Clamshells 2x15 Hip Abduction with Band 2x12 IT Band Stretch 2x45s	Day 11☐ Walk 25 min Single Leg Glute Bridge 2x12 Side Plank 2x30s	Day 12☐ Resistance Band Clamshells 2x15 Hip Abduction with Band 2x12	Day 13☐ Single Leg Glute Bridge 2x12 Side Plank 2x30s	Day 14☐ Walk 30 min Resistance Band Clamshells 2x15 IT Band Stretch 2x45s
Day 15☐ Lateral Band Walks 3x12 Single Leg Glute Bridge 3x15 IT Band Stretch 3x45s	Day 16☐ Run 5 min Monster Walks with Band 3x15 Single Leg Balance 3x30s	Day 17☐ Lateral Band Walks 3x12 Single Leg Glute Bridge 3x15	Day 18☐ Run 8 min Monster Walks with Band 3x15 Single Leg Balance 3x30s	Day 19☐ Lateral Band Walks 3x12 Single Leg Glute Bridge 3x15	Day 20☐ Monster Walks with Band 3x15 Single Leg Balance 3x30s	Day 21☐ Run 12 min Lateral Band Walks 3x12 IT Band Stretch 3x45s
Day 22☐ Advanced Calf Raises 3x15 Plyometric Hops 3x10 Dynamic Stretching 10min	Day 23☐ Run 15 min (conversational) Strength Circuit 20min Balance Challenge 3x45s	Day 24☐ Advanced Calf Raises 3x15 Plyometric Hops 3x10	Day 25☐ Run 18 min (conversational) Strength Circuit 20min Balance Challenge 3x45s	Day 26☐ Advanced Calf Raises 3x15 Dynamic Stretching 10min	Day 27☐ Strength Circuit 20min Balance Challenge 3x45s	Day 28☐ Run 20 min (conversational) Advanced Calf Raises 3x15 Dynamic Stretching 10min

This recovery plan is for educational purposes only and not medical advice. If you have severe pain, sudden swelling, neurological symptoms, or pre-existing conditions, consult a healthcare professional before following this plan. The progress of this recovery plan may need to be adapted based on your actual level of fitness and individual recovery progress.

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IT Band Syndrome

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