Write a Recovery and Injury Prevention Plan

Build a recovery and injury prevention plan for the following:

Activity or sport: [what physical activities you do regularly]
Training frequency: [days per week and hours per session]
Current recovery practices: [what you currently do — or nothing]
Current injuries or chronic pain: [describe any existing issues]
Previous injuries: [notable past injuries and how they resolved]
Age: [approximate]
Job or lifestyle: [sedentary work / physical job / mostly sitting / on feet all day]
Sleep: [hours per night and quality]
Nutrition around training: [brief description]
Goal: [return from injury / prevent future injury / improve performance recovery / all]

IMPORTANT: Consult a physiotherapist, sports medicine doctor, or qualified healthcare professional for existing injuries or persistent pain. This plan supports general recovery practices.

Build the complete plan:

RECOVERY SCIENCE:
- The four pillars of recovery (sleep / nutrition / active recovery / mental recovery)
- Overtraining vs overreaching (how to tell the difference)
- What is happening in your body between sessions
- How recovery changes with age

ACTIVE RECOVERY PROTOCOL:
- Low-intensity movement for recovery days
- Specific active recovery activities for this sport/activity
- Duration and intensity guidelines
- How often to take full rest vs active rest

MOBILITY AND FLEXIBILITY PROGRAMME:
- Pre-training dynamic warm-up (10 minutes — exercise list)
- Post-training static stretching (10-15 minutes — exercise list)
- Weekly dedicated mobility session (20-30 minutes)
- Focus areas based on their sport/activity

SLEEP AND NUTRITION FOR RECOVERY:
- Sleep targets for active people
- Post-workout nutrition window
- Anti-inflammatory food focus
- Hydration protocol

INJURY PREVENTION STRATEGIES:
- Most common injuries for this activity and prevention
- Strength and conditioning exercises for injury prevention
- Load management principles
- Warning signs to take seriously

IMMEDIATE INJURY RESPONSE:
- POLICE protocol (Protection / Optimal Loading / Ice / Compression / Elevation)
- When to train through discomfort vs stop
- When to see a professional (red flags)
- Return-to-training framework after injury

WEEKLY RECOVERY SCHEDULE:
- Day-by-day recovery practices integrated with training
- Monthly deload plan