“How long until I’m back to normal?”

This is hands down the most common question I hear from new patients and clients when we first start working together.

And trust me—I get it.

You want to know how much time and energy this recovery process is going to demand from you… and how it’s going to impact your life, your plans, and let’s be real—your patience.

But here’s the truth: timelines are just educated guesses at best.

They don’t account for your unique circumstances—things like age, injury severity, your stress levels, how well you’re sleeping, what you’re eating, or how your body responds to recovery.

So instead of getting caught up in “how long?” I encourage my patients and clients to shift their focus to phases. Because that’s how recovery actually happens.

Every success story I’ve been a part of unfolded through phases, not strict timelines.

You’ve probably come across those typical healing timelines online for muscle strains, tendinitis, or joint issues. They all talk about general recovery windows, but it’s not so cut and dry.

Each phase of healing has its own focus and range of time—things that are unique to your body and situation.

So rather than stressing over when you’ll be back, I want to break down the 3 key phases of recovery for you.

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Phase 1 – The Pain Reduction Phase

Looks/Feels Like:

- Pain is high and gets triggered by almost everything.  

- Your daily life feels completely disrupted—even the simple stuff feels tough.

Action Steps:  

- Prioritize recovery (more sleep, better nutrition, staying hydrated, managing stress, etc.).  

- Avoid movements or positions that keep firing up the pain.

Goal:

- Get pain down to a manageable level where it’s consistently low and stable, so you can start feeling like yourself again.

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Phase 2 – The Rehab Phase

Looks/Feels Like:

- Pain is down to a moderate or low level, and daily life is feeling more doable.  

- You’re itching to get back into working out, but certain movements still trigger discomfort.

Action Steps:

- Stick to your recovery tactics.  

- Get specific with exercises that target weak spots and imbalances.  

- Be mindful of movements or habits that could lead to flare-ups.

Goal:

- Start seeing improvements in strength, endurance, and overall movement—all while keeping pain stable or even decreasing.  

- You’ll feel motivated again to “do more,” but it’s important to stay smart about it.

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Phase 3 – The Performance Phase

Looks/Feels Like:

- Pain is barely noticeable, if at all, and you’re not constantly worried about getting re-injured.  

- You’re back to normal life without hesitation, and your fitness is around 85% of where it was before.  

- Now you’re ready to push some boundaries.

Action Steps:

- Start reintroducing more challenging movements and intensities, but be cautious of setbacks.  

- Fine-tune your awareness of your body’s strengths and any remaining limitations.  

- Focus on maintaining healthy habits (stress management, recovery, etc.) to support your progress.

Goal:

- Build resilience so you can handle more demanding activities without fear of setbacks.  

- Get back to pushing yourself with confidence.

But what if I told you there’s a 4th phase?

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Phase 4 – The Return “Do whatever I want, whenever I want” Phase

Looks/Feels Like:  

- Pain is rare—almost a non-factor.  

- Your fitness levels are back to 99% of where you were, and you’re feeling better than ever.  

- You’re doing the activities you love again—at 99% of your previous intensity—and still climbing.

Action Steps:

- Focus on training that’s driven by performance and fun.  

- Get back into extracurricular activities, whether it’s sports, running, or whatever fuels you—but be smart with your volume and intensity.  

- At this stage, pain management is more about balancing your workload, staying on top of proper warm-ups, and sticking to good recovery habits.

Goal:

- Build an unshakable foundation so you can handle anything life throws your way.  

- Equip yourself with the tools and strategies to stay healthy and strong for the long haul.

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So… where are you right now? What phase are you stuck in?

Most people hang out in Phase 1 or 2 way longer than they should. As soon as the pain subsides, they want to dive back into their old routine, and that’s where things can spiral.

Take a second to figure out what phase you’re in. I’d love to know where you’re at.

P.S. – If you feel stuck in any of these phases, or if you’re unsure where to even begin, let’s talk. Fill out [this form] for my 1-on-1 In-person rehab or online coaching program. I’ll help you finally move past your pain and get back to feeling strong, confident, and ready for anything.

Make moves.

Talk Soon,

- Dr. Kyler

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