Where exactly?
Name one main area: neck, back, shoulder, knee, foot.
Practical first actions
First help yourself calmly. Then continue with a personal route in the cabinet.
This page helps you stay calm, avoid making symptoms worse and send Stefan clear facts. It is guidance, not medical diagnosis.
60 sec
4 questions before sending.
The answers help Stefan understand the picture faster.
How strong 0–10?
0 — no pain, 10 — maximum. This helps choose intensity.
When did it start?
After sport, work, sleep, injury or gradually?
What changes it?
What worsens, what helps, what movement is limited?
First actions
Choose the situation and start small.
First — safe start. Then request, client cabinet, Stefan guidance, mini-plan and progress.
↘
Back / neck / stiffness
pulling, stiffness, hard to turn, tired from sitting
First
- Reduce what clearly provokes it for one day.
- Do 3–5 minutes of gentle walking or calm breathing.
- Check gentle bend / turn without fighting pain.
Avoid
Do not push through strong pain, avoid aggressive stretching and neck twisting.
Get next step◎
Knee / joint / sport
after training, awkward movement, running, squat or load
First
- Pause load if pain grows with every step.
- For fresh irritation: calm, cold through cloth and elevation.
- Note: swelling? can you bear weight? does the knee give way?
Avoid
Do not test the knee with jumps, running or deep squats on the pain day.
Get next step◌
Muscles / fatigue / recovery
tightness, heaviness, after work or training
First
- Drink water, take a calm 10–20 minute walk.
- Use gentle range without force.
- Note sleep, stress and load from the last 48 hours.
Avoid
Do not add another hard session if the body clearly has not recovered.
Get next step?
I am not sure what fits
unclear feeling, area changes, you do not want to choose wrong
First
- Answer the 4 self-check questions above.
- Describe facts, not diagnosis: where, when, how strong, what changes it.
- Send to Stefan — he chooses the format and next step.
Avoid
Do not google many diagnoses. It often raises anxiety and gives no plan.
Get next stepWhen not to waitMajor injury, inability to bear weight, severe swelling, numbness, weakness, loss of bladder/bowel control, fever, chest pain or rapid worsening — seek medical help.
Care funnel
On the site — first actions. In the cabinet — personal guidance.
After the request Stefan sees the facts, opens the client card, replies in dialogue, assigns a mini-plan and shows progress.
Send status