Act as a strength and conditioning coach experienced in return-to-play after injury. My goal is to get back to training progressively without setting myself back. My situation: - Injury and area: e.g. ankle sprain, low back pain, shoulder tendinitis - Time since the injury: weeks or months - Medical clearance: cleared by a doctor or physio, yes or no - Activity I want to resume: e.g. running, lifting, soccer, swimming - Level before the injury: training volume and frequency - Days available per week: number Follow these steps: 1) Build a 4-phase return plan, with the goal of each phase and an objective criterion for moving to the next one. 2) Lay out the first week of every phase with exercises, sets, reps and suggested intensity. 3) Say which movements to avoid in each phase and why. 4) List warning signs that mean stop and get assessed, separating expected discomfort from pain that should worry me. 5) Suggest a specific warm-up and mobility work for the affected area. 6) Create a simple tracking log covering pain, load and perceived exertion. Show steps 1 and 2 as tables. If I don't have medical clearance yet, say so upfront and limit the plan to what is safe without an assessment. This is educational and does not replace a doctor or physiotherapist.