Recovery guides
Targeted workout injury recovery
16 muscle-area guides and 15activity-based pages — each connected to Recovr's exercise library and 3D pain mapper.
Upper body
Shoulder
Shoulder pain after pressing, pulling, or overhead work often comes from rotator cuff irritation, impingement, or deltoid strain. Recovr matches your exact pain location and level to stretches and strengthening drills from our exercise library.
Neck
Neck and upper trap pain after shrugs, overhead press, or poor desk posture needs careful, low-load mobility. Recovr starts with gentle stretches and breathing work — never forcing range when pain is high.
Core & torso
Lower Back
Lower back soreness after deadlifts, squats, or long desk sessions is one of the most common gym injuries. Recovr prioritizes gentle extension, core bracing, and hip mobility — scaled to how much pain you're in today.
Chest
Chest pain after bench press, flys, or dips often involves the pectoralis major or minor. Recovr recommends doorway stretches and scapular mobility — avoiding end-range fly positions when pain is high.
Upper Back
Upper back pain after rows, pull-ups, or deadlifts often involves the rhomboids, mid traps, or lats. Recovr uses thoracic mobility and scapular retraction drills scaled to your pain level.
Abs
Ab pain after crunches, planks, or heavy bracing during squats and deadlifts can involve the rectus abdominis or obliques. Recovr prioritizes gentle core activation over aggressive flexion when pain is present.
Lower body
Hip
Hip pain from deep squats, lunges, or sprinting often involves hip flexors, glutes, or the joint capsule. Recovr targets the muscles around your hip with stretches and activation drills matched to your pain level.
Knee
Knee pain after leg day usually involves the quads, hamstrings, or patellar tendon — not always the joint itself. Recovr addresses the surrounding muscle groups with stretches and isometric work scaled to your reported pain.
Quads
Quad soreness after squats, leg press, or leg extensions is common — but sharp or persistent pain may signal strain or patellar tendon irritation. Recovr targets your quads with stretches and isometric work scaled to your pain level.
Hamstrings
Hamstring pain after deadlifts, RDLs, or sprints often involves the biceps femoris or semimembranosus. Recovr uses gentle stretching and nerve glides — never forcing range when pain is elevated.
Glutes
Glute pain after hip thrusts, squats, or lunges can stem from glute medius weakness, piriformis irritation, or overloading the maximus. Recovr targets glute activation and hip mobility matched to your pain.
Calves
Calf pain after running, jumping, or calf raises can involve the gastrocnemius or soleus. Recovr uses wall stretches and gentle heel raises — avoiding explosive plyometrics until pain subsides.
Arms & grip
Elbow
Elbow pain from curls, pressing, or pull-ups often involves the biceps tendon, triceps insertion, or forearm extensors. Recovr draws from our arm exercise library to build a progressive recovery plan around your pain level.
Biceps
Bicep pain after curls, pull-ups, or rows can involve the muscle belly or distal tendon. Recovr uses gentle elbow ROM and isometric holds — avoiding heavy eccentric loading when pain is elevated.
Triceps
Tricep pain after pushdowns, skull crushers, or close-grip bench often involves the long head or lateral head. Recovr recommends overhead and behind-head stretches with conservative loading.
Forearm
Forearm pain after deadlifts, farmer's carries, or high-volume pulling often involves flexor or extensor tendons. Recovr uses wrist mobility and gentle grip work scaled to your pain level.
Recovery by activity
High-intent guides for pain after specific lifts and movements — powered by Recovr's kinetic chain data.
Deadlift
Lower back pain after deadlifts
KneeSquat
Knee pain after squats
ShoulderBench Press
Shoulder pain from bench press
ShoulderOverhead Press
Shoulder pain from overhead press
ElbowPull-Up
Elbow pain from pull-ups
Lower BackHip Thrust
Lower back pain after hip thrusts
KneeLeg Press
Knee pain from leg press
CalfRunning
Calf pain from running
Upper BackRow
Upper back pain from rows
ElbowCurl
Elbow pain from bicep curls
NeckShrug
Neck pain after shrugs
Lower BackKettlebell Swing
Lower back pain from kettlebell swings
HipLunge
Hip pain from lunges
ShoulderDip
Shoulder pain from dips
HamstringLeg Curl
Hamstring pain from leg curls