The rehab plan comes from your PT. The hard part is the other 23 hours: pacing enthusiasm, reading sharp vs sore, and not redoing week one twice.
First, the part that matters: your clinician or PT owns the rehab plan. This is not that. This is about the space between appointments, where most re-injuries actually happen, because feeling better arrives weeks before being ready does.
Enthusiasm is the main risk factor
The classic setback is not bad luck. It is a good week. You feel 90%, you test it with the old volume, and you buy yourself three more weeks. Capacity comes back slower than confidence, and the gap between them is where comebacks stall.
Sharp vs sore is the daily read
General, symmetric, next-day soreness is usually the body adapting. Sharp, local, or during-movement pain is a stop sign that belongs in front of your PT, early. The athletes who come back fastest are the ones who report the small stuff soon, not the ones who push through quietly.
Sleep and fuel are rehab too
Tissue rebuilds on sleep and protein, not vibes. A comeback block with six-hour nights is running with a handbrake on. Treat recovery basics as part of the protocol, because biologically they are.
Obeo helps with the between: it paces the return with you, checks in on how the area responded, and flags the pattern that says slow down before enthusiasm gets expensive. It never diagnoses, and anything sharp goes to your PT. Text it for free.