7-Day Joint & Tendon Recovery Routine

• 20–30 min brisk walk or light cycling
• Foam rolling (quads, calves, glutes, upper back) – 1–2 min each muscle group
• Mobility drills: hip circles, shoulder dislocates, ankle rolls (2–3 sets each)
• Nutrition Focus: Add collagen + vitamin C (smoothie with berries + collagen peptides)

• Glute bridges – 3x15
• Side-lying clamshells – 3x12 per side
• Band external rotations (rotator cuff) – 3x12
• Calf raises – 3x20
• Finish with light static stretching (hold 20–30 sec)
• Nutrition Focus: Omega-3 rich meal (salmon, walnuts, or chia pudding)

• Full rest day (no structured exercise)
• Use heat (warm bath, heating pad, sauna if available) to loosen stiff joints
• Optional: 10 min gentle yoga flow focused on hips and shoulders
• Nutrition Focus: Bone broth or chicken soup for joint-friendly amino acids

• Swimming, rowing, or elliptical (20–30 min, easy pace)
• Stretching routine: hamstrings, hip flexors, pecs, triceps (hold each 30 sec)
• Breathing exercises or meditation (5–10 min to lower stress and inflammation)
• Nutrition Focus: Protein-rich recovery meal (lean meat + veggies + complex carbs)

• Bodyweight squats – 3x15
• Step-ups (low box or stair) – 3x12 per side
• Plank with shoulder taps – 3x20 (controlled pace)
• Farmer’s carry (light dumbbells) – 3x30 sec walk
• Finish with gentle foam rolling
• Nutrition Focus: Vitamin D + calcium source (yogurt, fortified plant milk, or sardines)

• Contrast recovery: 10 min alternating hot shower and cold rinse
• Gentle yoga or stretching session (20–30 min, focus on joints that feel tight)
• Optional: Light band work to maintain circulation
• Nutrition Focus: Anti-inflammatory foods (turmeric tea, leafy greens, olive oil)

• No structured exercise—give tendons and joints full downtime
• Journal or reflect on pain levels and improvements from the week
• Prioritize 8+ hours sleep for deep recovery
• Nutrition Focus: Balanced whole-food meals + hydration (at least 3L water)

Key Notes

Keep intensity low to moderate.

Focus on consistency—small daily actions add up.

If pain persists or worsens, consult a physical therapist or medical professional.