Track progress weekly
Write down one win each week. Tiny gains are easy to miss if you don’t record them.
Guide / Chapter 04
Mindset and practical tips
Things I wish I knew earlier
Recovery includes physical work and emotional work. These tips helped me when I felt stuck, discouraged, or impatient.
Daily tips
Ask for help early
Lean on your support system before stress builds. Talking about it lowers the pressure.
Fuel your recovery
Stay hydrated, eat enough protein, and sleep as consistently as you can.
Protect your mind
Limit comparison. Social media rarely shows the hard parts of healing.
Journaling prompts
- What is one thing my knee can do this week that it couldn’t last week?
- What made today harder than I expected, and what helped, even a little?
- Who could I ask for help this week, and what would I ask them for?
- What am I looking forward to doing again once I’m cleared?