Comprehensive injury prevention and recovery resource covering RICE protocol, common sports injuries by activity, rehabilitation exercises, stretching programs, foam rolling techniques, recovery nutrition, and return-to-activity criteria.
Use when the user asks about injury rehab, or needs help with comprehensive injury prevention and recovery resource covering rice protocol, common sports injuries by activity, rehabilitation exercises, stretching programs, foam rolling techniques, recovery nutrition, and return-to-activity criteria.
Do NOT use when the request requires professional medical advice or falls outside the scope of injury rehab.
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Comprehensive injury prevention and recovery resource covering RICE protocol, common sports injuries by activity, rehabilitation exercises, stretching programs, foam rolling techniques, recovery nutrition, and return-to-activity criteria.
Use when the user asks about injury rehab, or needs help with comprehensive injury prevention and recovery resource covering rice protocol, common sports injuries by activity, rehabilitation exercises, stretching programs, foam rolling techniques, recovery nutrition, and return-to-activity criteria.
Do NOT use when the request requires professional medical advice or falls outside the scope of injury rehab.
Disclaimer: This skill provides general wellness and health information for educational purposes only. It does NOT constitute medical advice, diagnosis, or treatment recommendations. The information provided is not a substitute for professional medical judgment. Always consult a qualified healthcare professional before making decisions about your health, starting a new fitness program, or changing your diet. If you are experiencing a medical emergency, contact emergency services immediately.
When to Use
Use this skill when:
User asks about injury rehab
User needs guidance on injury rehab topics
User wants a structured approach to injury rehab
Do NOT use when:
Request requires professional consultation beyond educational guidance
User needs emergency assistance
Questions to Ask the User First
What is the nature of your concern? (Active injury / Injury prevention / Recovery from past injury / General soreness)
Where is the pain or concern located? (Specific body area)
How did the injury occur? (Acute trauma / Gradual onset / Overuse / Unknown)
When did symptoms begin? (Today / This week / Weeks ago / Months ago)
Rate your pain on a 1-10 scale. (At rest / During activity / At worst)
What activities do you participate in? (Running / Weightlifting / Team sports / etc.)
Have you seen a medical professional for this issue? (Yes / No / Planned)
What is your recovery goal? (Return to sport / Pain-free daily living / Prevent recurrence)
When to See a Doctor Immediately
Red Flags - Seek Emergency/Urgent Care
SEEK IMMEDIATE MEDICAL ATTENTION IF:
- Visible bone deformity or bone protruding through skin
- Inability to bear any weight on the affected limb
- Joint appears dislocated or "out of place"
- Severe swelling that develops rapidly (within minutes)
- Numbness or tingling below the injury site
- Loss of pulse below the injury
- Severe pain that does not decrease with rest and ice
- Locking of a joint (unable to bend or straighten)
- Popping sound at time of injury followed by immediate swelling
- Head injury with confusion, vision changes, or vomiting
- Signs of infection: increasing redness, warmth, fever, red streaks
When to Schedule a Medical Appointment
SEE A DOCTOR WITHIN 1-3 DAYS IF:
- Pain persists beyond 72 hours despite self-care
- Swelling does not decrease after 48 hours of RICE
- Pain prevents normal daily activities
- Pain disrupts sleep
- Recurring injury in the same area
- Bruising is extensive or spreading
- Limited range of motion that does not improve
- Clicking, catching, or grinding sensations in a joint
RICE Protocol (Acute Injury First Aid)
Phase 1: Immediate Response (0-72 Hours)
Component
Protocol
Details
Rest
Protect the injured area
Stop activity, avoid using the injured area, use crutches/sling if needed
Ice
Apply cold therapy
15-20 min on, 40-60 min off, repeat throughout the day. Use barrier (towel) between ice and skin
Compression
Apply gentle pressure
Use elastic bandage (ACE wrap), snug but not tight. Check circulation (skin color, sensation)
Elevation
Raise above heart level
Prop up on pillows, especially while sleeping and resting
RICE Protocol Details
ICE APPLICATION GUIDE:
- Ice bag or frozen peas wrapped in thin towel
- Apply for 15-20 minutes maximum
- Wait 45-60 minutes between applications
- Repeat 4-8 times per day for first 48-72 hours
- NEVER apply ice directly to skin (risk of ice burn)
- STOP if skin becomes white or numb
COMPRESSION WRAPPING:
- Start wrapping below the injury (distal to proximal)
- Overlap each layer by 50%
- Snug but not tight - you should be able to slide a finger under
- Loosen if: numbness, tingling, increased pain, color change, swelling beyond wrap
- Remove to sleep if concerned about circulation
ELEVATION:
- Above the level of the heart when possible
- Use 2-3 pillows for leg injuries
- For arm injuries, use a sling or prop arm on pillows
- Maintain elevation as much as possible in first 48 hours
Updated PEACE & LOVE Framework
The modern approach to acute injury management:
PEACE (Immediately after injury):
P - Protect: Avoid activities that increase pain
E - Elevate: Higher than the heart
A - Avoid anti-inflammatories: Let natural healing begin
C - Compress: External pressure with bandage
E - Educate: Understand your injury, avoid over-treatment
LOVE (After the first few days):
L - Load: Resume normal activities as tolerated
O - Optimism: Positive mindset aids recovery
V - Vascularization: Pain-free cardiovascular activity
E - Exercise: Active approach to restore mobility/strength
Common Sports Injuries by Activity
Running Injuries
Injury
Location
Cause
Recovery Time
Runner's Knee (PFPS)
Front of knee
Overuse, weak quads/glutes
4-8 weeks
IT Band Syndrome
Outside of knee
Tight IT band, weak hips
4-8 weeks
Shin Splints (MTSS)
Front of shin
Too much too soon
2-6 weeks
Plantar Fasciitis
Bottom of foot/heel
Tight calves, overuse
6-18 months
Achilles Tendinitis
Back of ankle
Overuse, tight calves
6-12 weeks
Stress Fracture
Shin, foot, hip
Overtraining
6-12 weeks
Weightlifting Injuries
Injury
Location
Cause
Recovery Time
Rotator Cuff Strain
Shoulder
Poor form, overload
4-12 weeks
Low Back Strain
Lumbar spine
Rounding during lifts
2-8 weeks
Bicep Tendinitis
Front of shoulder/arm
Overuse, heavy arm exercises
4-8 weeks
Patellar Tendinitis
Below kneecap
Heavy squats, jumping
6-12 weeks
Wrist Strain
Wrist
Poor grip, heavy pressing
2-6 weeks
Elbow Tendinitis
Elbow (medial/lateral)
Gripping, pressing
6-12 weeks
Team Sports Injuries
Injury
Location
Cause
Recovery Time
Ankle Sprain
Ankle (lateral)
Rolling ankle
2-8 weeks
ACL Tear
Knee
Cutting, pivoting
6-12 months (surgical)
Hamstring Strain
Back of thigh
Sprinting, kicking
2-8 weeks
Groin Pull
Inner thigh
Lateral movement
2-6 weeks
Concussion
Head
Impact
1-4 weeks (medical clearance required)
Shoulder Separation
AC joint
Fall on shoulder
4-12 weeks
Racquet/Throwing Sports
Injury
Location
Cause
Recovery Time
Tennis Elbow
Outer elbow
Repetitive extension
6-12 months
Golfer's Elbow
Inner elbow
Repetitive flexion
6-12 months
Rotator Cuff Tear
Shoulder
Overhead repetition
3-6 months
Wrist Tendinitis
Wrist
Repetitive motion
4-8 weeks
Basic Rehabilitation Exercises
Ankle Rehabilitation Protocol
PHASE 1 - ACUTE (Days 1-7): Pain and swelling management
- RICE protocol
- Ankle alphabet (trace letters with toes): 2x daily
- Towel scrunches: 3x20 reps
- Gentle ankle pumps (up and down): 3x20
PHASE 2 - EARLY REHAB (Weeks 1-3): Restore range of motion
- Seated ankle circles: 10 each direction, 3 sets
- Resistance band dorsiflexion: 3x15
- Resistance band plantarflexion: 3x15
- Resistance band inversion/eversion: 3x15
- Calf raises (bilateral, flat ground): 3x15
PHASE 3 - STRENGTHENING (Weeks 3-6): Build strength
- Single-leg calf raises: 3x12
- Single-leg balance: 3x30 sec
- BOSU ball balance: 3x30 sec
- Lateral band walks: 3x15 each direction
- Single-leg deadlift: 3x10
PHASE 4 - RETURN TO ACTIVITY (Weeks 6+): Sport-specific
- Jogging in straight lines
- Figure-8 running
- Lateral shuffles
- Cutting and pivoting drills
- Sport-specific movements
PHASE 1 - PAIN REDUCTION (Weeks 1-2)
- Quad sets (isometric): 3x10 (hold 10 sec each)
- Straight leg raises: 3x10
- Clamshells: 3x15
- Hamstring flexion (prone): 3x12
- Stationary bike (low resistance): 10-15 min
PHASE 2 - STRENGTHENING (Weeks 2-6)
- Wall sits: 3x30 sec
- Step-ups (low step): 3x10 each leg
- Mini squats (pain-free range): 3x15
- Side-lying hip abduction: 3x15
- Single-leg balance: 3x30 sec
- Glute bridge: 3x15
PHASE 3 - FUNCTIONAL (Weeks 6-12)
- Bulgarian split squats: 3x10 each
- Single-leg squat to chair: 3x8 each
- Lateral band walks: 3x15 each
- Step-downs (controlled): 3x10 each
- Leg press (moderate weight): 3x12
Shoulder Rehabilitation Protocol
PHASE 1 - PAIN MANAGEMENT (Weeks 1-2)
- Pendulum swings: 2 min each arm
- Isometric internal rotation: 3x10 (hold 5 sec)
- Isometric external rotation: 3x10 (hold 5 sec)
- Scapular squeezes: 3x15
- Ice after exercises
PHASE 2 - RANGE OF MOTION (Weeks 2-4)
- Wall slides: 3x10
- Passive range of motion (using other arm to assist)
- Doorway pec stretch: 3x30 sec hold
- Cross-body shoulder stretch: 3x30 sec hold
- Sleeper stretch: 3x30 sec hold
PHASE 3 - STRENGTHENING (Weeks 4-8)
- Band external rotation: 3x15
- Band internal rotation: 3x15
- Band pull-aparts: 3x15
- Face pulls (light band): 3x15
- Prone Y-T-W raises: 3x8 each
- Side-lying external rotation: 3x12
PHASE 4 - RETURN TO ACTIVITY (Weeks 8-12)
- Overhead pressing (light): 3x10
- Push-ups (modified to full): 3x10-15
- Rowing movements: 3x12
- Sport-specific movements
Low Back Pain Protocol
PHASE 1 - ACUTE PAIN RELIEF (Days 1-7)
- Gentle walking (10-15 min, several times daily)
- Pelvic tilts (supine): 3x10
- Knees-to-chest stretch: 3x30 sec
- Cat/Cow: 2x10
- Child's pose: Hold 1 min
PHASE 2 - MOBILITY RESTORATION (Weeks 1-3)
- Bird dog: 3x10 each side
- Dead bug: 3x10 each side
- Glute bridge: 3x15
- Side plank (modified): 3x15 sec each side
- Seated spinal rotation: 3x10 each side
- Hip flexor stretch (kneeling): 3x30 sec each
PHASE 3 - CORE STABILIZATION (Weeks 3-8)
- Plank: 3x20-60 sec
- Side plank (full): 3x20-30 sec each
- Pallof press: 3x10 each side
- Bird dog with holds: 3x10 (5 sec hold)
- McGill modified crunch: 3x10
- Hip hinge pattern (bodyweight): 3x10
PHASE 4 - RETURN TO LOADING (Weeks 8+)
- Goblet squat: 3x10
- Romanian deadlift (light): 3x10
- Farmer's carry: 3x30 sec
- Gradual return to loaded movements
Stretching Programs
Full-Body Flexibility Routine (15 minutes)
Hold each stretch for 30 seconds, 2 rounds:
UPPER BODY:
1. Neck tilts (each side)
2. Cross-body shoulder stretch (each arm)
3. Doorway pec stretch
4. Tricep overhead stretch (each arm)
5. Wrist flexor and extensor stretches
LOWER BODY:
6. Standing quad stretch (each leg)
7. Standing hamstring stretch (each leg)
8. Kneeling hip flexor stretch (each side)
9. Seated figure-4 (glute stretch, each side)
10. Standing calf stretch (straight leg and bent leg, each side)
11. Seated inner thigh stretch (butterfly)
SPINE:
12. Cat/Cow (10 slow repetitions)
13. Seated spinal twist (each side)
14. Child's pose
Runner's Stretching Routine (10 minutes)
1. Standing quad stretch: 30 sec each leg
2. Standing calf stretch (wall): 30 sec each leg
3. Soleus stretch (bent knee calf): 30 sec each leg
4. Kneeling hip flexor stretch: 30 sec each side
5. Pigeon stretch (or figure-4): 30 sec each side
6. Hamstring stretch (doorway or supine): 30 sec each leg
7. IT band stretch (standing cross-leg): 30 sec each side
8. Seated ankle circles: 10 each direction each foot
Foam Rolling Techniques
Foam Rolling Guidelines
GENERAL RULES:
- Roll slowly (1 inch per second)
- Spend 30-60 seconds per muscle group
- Pause on tender spots (trigger points) for 20-30 seconds
- Breathe deeply and try to relax the muscle
- Never roll directly on bones or joints
- Avoid rolling the low back (use a lacrosse ball instead)
- Roll BEFORE stretching for best results
- Can be done pre-workout (brief, lighter pressure) or post-workout (thorough)
Foam Rolling Protocol by Body Area
CALVES (30-60 sec each)
- Sit with roller under calf
- Cross opposite ankle on top for more pressure
- Roll from Achilles to below the knee
- Rotate foot in/out to hit different angles
QUADRICEPS (30-60 sec each)
- Lie face down, roller under thighs
- Roll from hip to just above kneecap
- Turn to each side for inner and outer quad
HAMSTRINGS (30-60 sec each)
- Sit on roller under back of thigh
- Roll from glute to just above back of knee
- Cross one leg over the other for more pressure
IT BAND (30-60 sec each)
- Lie on your side, roller under outer thigh
- Roll from hip to just above outer knee
- Use top leg in front for support and pressure control
GLUTES (30-60 sec each)
- Sit on roller, cross ankle over opposite knee
- Lean toward crossed-leg side
- Roll in small circles on the glute
UPPER BACK (60 sec)
- Lie face up, roller under upper back
- Arms crossed over chest or behind head
- Roll from mid-back to upper shoulders
- NEVER roll the lower back on a foam roller
LATS (30-60 sec each)
- Lie on your side, roller under armpit area
- Extend arm overhead
- Roll from armpit to mid-ribs
Recovery Nutrition
Post-Injury Nutrition Priorities
PHASE 1 - ACUTE (First 1-2 weeks)
Focus: Reduce inflammation, support tissue repair
- Increase protein: 1.6-2.2 g/kg body weight
- Anti-inflammatory foods: fatty fish, berries, leafy greens, turmeric, ginger
- Vitamin C: citrus, bell peppers, kiwi (collagen synthesis)
- Zinc: meat, pumpkin seeds, lentils (immune function, healing)
- Omega-3 fatty acids: salmon, walnuts, flaxseed
- AVOID: excessive alcohol, processed foods, excess sugar
PHASE 2 - REHABILITATION (Weeks 2-8+)
Focus: Support muscle rebuilding, energy for rehab
- Maintain high protein intake
- Adequate calories (do not under-eat during recovery)
- Calcium + Vitamin D: dairy, fortified foods, sunlight (bone health)
- Collagen: bone broth, collagen supplements (tendon/ligament support)
- Creatine: 3-5g daily (may support muscle retention during immobility)
- Hydration: minimum 8 glasses water daily
Anti-Inflammatory Food Guide
Food Category
Examples
Key Compounds
Fatty Fish
Salmon, mackerel, sardines
Omega-3 (EPA/DHA)
Berries
Blueberries, strawberries, cherries
Anthocyanins
Leafy Greens
Spinach, kale, arugula
Vitamins K, A, C
Nuts
Walnuts, almonds
Healthy fats, vitamin E
Spices
Turmeric, ginger
Curcumin, gingerols
Olive Oil
Extra virgin
Oleocanthal
Green Tea
Matcha, brewed
EGCG
Return-to-Activity Criteria
General Return-to-Sport Checklist
Before returning to full activity, you should meet ALL of the following:
[ ] Pain-free at rest
[ ] Full range of motion compared to uninjured side
[ ] Strength at 90%+ of uninjured side
[ ] Able to perform sport-specific movements without pain
[ ] Completed a progressive return-to-activity protocol
[ ] Confidence in the injured area (no guarding or favoring)
[ ] Cleared by healthcare professional (if applicable)
[ ] Adequate sleep and nutrition supporting recovery
Progressive Return-to-Running Protocol
Step 1: Walk 30 minutes pain-free (consecutive days)
Step 2: Walk/jog intervals - 1 min jog / 4 min walk x 6 (3 sessions)
Step 3: Walk/jog intervals - 2 min jog / 3 min walk x 6 (3 sessions)
Step 4: Walk/jog intervals - 3 min jog / 2 min walk x 6 (3 sessions)
Step 5: Walk/jog intervals - 4 min jog / 1 min walk x 6 (3 sessions)
Step 6: Continuous easy jog 20 min (3 sessions)
Step 7: Continuous easy jog 30 min (3 sessions)
Step 8: Resume normal easy running, add mileage by 10%/week
STOP AND GO BACK A STEP IF:
- Pain during or after running (above 2/10)
- Swelling returns
- Limping or compensating
- Pain the following morning
Progressive Return-to-Lifting Protocol
Step 1: Pain-free bodyweight movements through full ROM
Step 2: Resistance bands at full ROM (2-3 sessions)
Step 3: 50% of pre-injury weight, higher reps (12-15) (1 week)
Step 4: 65% of pre-injury weight, moderate reps (10-12) (1 week)
Step 5: 75% of pre-injury weight, standard reps (8-10) (1 week)
Step 6: 85% of pre-injury weight (1 week)
Step 7: Gradual return to previous weights over 2-4 weeks
Injury Prevention Strategies
Pre-Workout Injury Prevention Checklist
[ ] Adequate sleep (7+ hours the night before)
[ ] Properly hydrated
[ ] Eaten within 2-3 hours
[ ] Dynamic warm-up completed (5-10 minutes)
[ ] Sport-specific warm-up completed
[ ] Proper footwear for the activity
[ ] Equipment in good condition
[ ] No sharp pain during warm-up
[ ] Training load appropriate (not making big jumps)
The 10% Rule
Never increase training volume (mileage, weight, sets) by more than 10% per week.
Prehabilitation (Prehab) Exercises
SHOULDER PREHAB (Before upper body training):
1. Band pull-aparts: 2x15
2. Band dislocates: 2x10
3. Face pulls: 2x15
4. YTW raises (light): 2x8 each
KNEE/HIP PREHAB (Before lower body training):
1. Glute bridge: 2x15
2. Clamshells: 2x15 each
3. Lateral band walks: 2x10 each
4. Bodyweight squats: 2x10
ANKLE PREHAB (Before running/sports):
1. Ankle circles: 10 each direction each foot
2. Single-leg balance: 30 sec each
3. Calf raises: 2x15
4. Toe walks and heel walks: 20 yards each
Output Format
When providing injury guidance, present it as:
INJURY ASSESSMENT SUMMARY
Concern: [Description]
Body Area: [Location]
Likely Category: [Acute / Overuse / Chronic]
Severity Indicators: [Mild / Moderate / Severe]
RECOMMENDED ACTION:
[ ] Self-care appropriate
[ ] Schedule medical appointment
[ ] Seek immediate medical attention
IMMEDIATE CARE:
[Protocol details]
REHABILITATION PLAN:
Phase | Duration | Focus | Exercises
------|----------|-------|----------
| | |
RETURN-TO-ACTIVITY CRITERIA:
[Checklist]
PREVENTION GOING FORWARD:
[Recommendations]
**REMINDER: This is educational information only. Consult a healthcare
professional for diagnosis and personalized treatment.**
Example
Input: "Help me get started with injury rehab"
Output: A structured injury rehab plan tailored to the user's specific situation, following the process outlined above.
Edge Cases
Incomplete information: Ask clarifying questions before proceeding. Do not assume details the user has not provided.
Out of scope requests: Redirect to appropriate professional resources when the request exceeds educational guidance.
Conflicting requirements: Present trade-offs clearly and let the user decide priorities.
