Free recovery tools

Where are you in your recovery?

Simple, free calculators built from commonly published rehab guidance. Enter your surgery date below to see your week — no sign-up, nothing to install.

Illustration of a person walking up six rising steps, representing recovery phases

Quick check: your post-op week

Surgery date

For the phase-by-phase view, open the ACL recovery calculator.

All calculators

ACL Recovery Calculator

Enter your surgery date to see your current week and which of the six commonly described phases you are in.

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Knee Replacement Calculator

Your post-op week and which of six commonly published recovery stages it falls into.

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Meniscus Surgery Calculator

A stitched repair and a trim follow very different published timelines. Pick the one you had.

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Rotator Cuff Calculator

Your post-op week and which of five commonly published shoulder recovery phases it falls into.

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Ankle Sprain Calculator

Recovery ranges published for each sprain grade, plus the warning signs worth acting on.

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Return to Sport Calculator

Typical earliest return windows by sport type, and why criteria matter more than the calendar.

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Rehab Load Calculator

Estimate your 1-rep max and see percentage-based loads used for endurance, hypertrophy, and strength work.

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Protein Intake Calculator

Compare the protein ranges commonly cited during recovery with the general adult reference intake.

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Crutch Height Calculator

A starting crutch length and handgrip position based on your height, with fitting checks.

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Ice Therapy Schedule

General icing timings by recovery phase, with skin-protection cautions.

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Educational information only. This tool does not provide medical advice, and results are general ranges published in public clinical resources. Every recovery is different. Always follow the guidance of your doctor or physical therapist, and contact them promptly if you notice increased pain, swelling, warmth, or locking.