Tracking Progress — Simple Mobility and Symptom Metrics

TL;DR

• Track a tiny set of metrics weekly: 1–2 ROM tests + soreness and readiness. Note the tool/dose and training you did.
• Look for trends across 2–4 weeks—not single‑day noise.

Choosing metrics

• Pick tests linked to your goals and problem areas (e.g., ankle dorsiflexion for squats, shoulder flexion for overhead work).
• Keep it quick (≤ 5 minutes total). Fewer, consistent measures beat many inconsistent ones.

Simple test battery (examples)

• ROM A: Ankle knee‑to‑wall (cm or number of finger‑widths)
• ROM B: Sit‑and‑reach or shoulder flexion wall test (pass/fail or cm)
• Symptom 1: Soreness (0–10) for the key region
• Readiness: How ready do you feel to train today? (0–10)

Logging template

Week #: __  Date: __
ROM A: __  ROM B: __
Soreness (0–10): __  Readiness(0–10): __
Tool/dose used this week: __ (e.g., FR 30–60s calves; IASTM 30–60s quads)
Training highlights/notes: __

Weekly cadence

• Test once between sessions (e.g., every Sunday) under similar conditions and time of day.
• Use the same warm‑up (or none) before testing.

Interpreting change

• Short‑term spikes/dips are normal. Seek a steady upward trend in ROM and readiness with stable/declining soreness.
• If two metrics worsen for 2+ weeks, reduce load, add rest, and review sleep/nutrition.

Visualization tips

• Keep a simple sheet or app with line graphs for ROM and readiness. Annotate deloads or illness.
• Mark when you changed tool protocols; see if trends shift.

FAQs

Do I need fancy devices?

No. Wall, tape measure, and consistent notes are enough to spot meaningful trends.

What if my ROM is the same but I feel better?

Feeling smoother or more confident is a valid outcome—keep notes. Consider adding movement‑quality clips for self‑review.

Reference

• Recovery strategies & monitoring: https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-024-00724-6