Where to start
You do not need a diagnosis to come here.
Most of what we treat starts long before it has a name. A body worked hard and never repaid, or sat still for nine hours, or kept on the wrong clock for years. None of that is an illness. All of it is worth doing something about.
Find the one that sounds like your week.
For people who train
Recovery is the half of training nobody sells you.
You already do the hard part. This is the part that decides whether the hard part keeps working — and it is the part most people skip until something stops moving properly.
If you trainFor older adults
Stiffness is not something to be resigned to at sixty.
A body that has been still for a long time gets sore from stillness, not from effort. That is a different problem from ageing, and it responds to different things.
Later yearsFor office and desk workers
Nine hours in a chair is a physical activity. It is just a bad one.
Sitting still is not restful. It is a sustained low-grade load on a small number of structures, held for longer than anything in the body was built to hold a position.
If you work at a deskFor remote, shift and night workers
A body kept on the wrong clock will let you know eventually.
Working across time zones, or through the night, or from a room you also sleep in, removes the signals the body uses to organise itself. It adapts for a while. Then it stops adapting.
Odd hoursIf none of these fit
Then start from what is actually bothering you.
These pages are a way in, not a filter you have to pass. If you have a specific complaint, the condition pages go straight at it.
All concernsStart with an assessment.
Every plan here begins with understanding what is actually happening. Twenty minutes, ₹800, and it comes off your programme if you start one within 7 days.