> ## Documentation Index
> Fetch the complete documentation index at: https://docs.nexrex.ai/llms.txt
> Use this file to discover all available pages before exploring further.

# Recovery tracking

> Map soreness, log the recovery work you did, and see how it trends over time.

Recovery tracking lets you flag which muscles feel sore, log the recovery work
you did today, and review how your soreness and recovery habits trend over the
last few weeks. Open the **Recovery** card on the Home tab to get to the
Recovery Tracking screen.

## The Recovery card on Home

The **How is your body feeling?** card on the Home tab is the entry point to
recovery tracking. Tap it to open the Recovery Tracking screen. The card sits
alongside the Today's Nutrition card and is available to every athlete — there
is no separate opt-in.

## Recovery Tracking

The Recovery Tracking screen has two tabs:

* **Pain Map** — mark where you feel sore and how bad it is.
* **Recovery Log** — record the recovery work you did today.

Use the analytics icon in the header to jump to [Recovery
Analytics](#recovery-analytics) at any time.

### Pain Map

The Pain Map is a lower-body diagram you tap to report soreness.

1. Toggle between **Front** and **Back** to see the side of the body you want
   to mark.
2. Tap a muscle zone — quad, hamstring, calf, knee, shin, IT band, hip, glute,
   ankle, foot, Achilles, or lower back — to select it. Selected zones light
   up with concentric "pain radiation" bands whose color reflects severity
   (cyan for 1–3, amber for 4–6, red for 7–10).
3. For each selected zone, drag its **1–10 severity slider** to rate the pain,
   where 0 is none and 10 is severe.
4. Tap **Report soreness** to save. You'll see the areas you flagged in the
   **Today** list below.

You can select and rate multiple zones in one check-in. Only one soreness
check-in is stored per day — reporting again on the same day updates today's
entry rather than adding a duplicate.

<Note>
  **The Pain Map remembers where you were sore.** If you haven't checked in
  yet today, the map opens pre-filled with the muscle zones and severities
  from your most recent check-in that reported pain, so you only need to
  adjust what's changed instead of re-marking every zone. The pre-fill only
  seeds the editable form — today's entry isn't saved until you tap **Report
  soreness**. Once you submit an all-clear check-in (no zones selected), the
  next day starts from a clean map; a resolved day won't resurrect older
  pain.
</Note>

<Tip>
  If you don't have pain in a specific spot, skip the Pain Map and go straight
  to the Recovery Log. Analytics still counts the recovery sessions you log.
</Tip>

### Recovery Log

The Recovery Log tab captures the recovery work you did — foam rolling,
stretching, an ice bath, a mobility session, and so on.

To add a session:

1. Give it a short name (for example, *Quad foam rolling*).
2. Pick a **Type** chip: Mobility, Stability, Strength, Ice bath, SMR, or
   Cross-training.
3. Pick an **Equipment** chip if you used any: Foam roller, Massage gun,
   Massage ball, Resistance band, Stretch strap, or Compression boots. Leave
   it on **None** if you didn't use equipment.
4. Set the **Duration** in minutes with the stepper.
5. Tap **Add entry**.

Your entries appear under **Session log**, with the total minutes you've
recovered today at the top. Like the Pain Map, the Recovery Log rolls up into
a single daily check-in — adding another session on the same day is merged
into today's record.

## Recovery Analytics

Tap the analytics icon in the Recovery Tracking header to open **Recovery
Analytics**, a summary of the last 7, 14, or 30 days of check-ins.

Switch the range with the **7D / 14D / 30D** pills at the top of the screen.
Everything else on the page updates to match.

### Summary stats

Three cards sit under the range pills:

* **Avg soreness** — your mean daily pain rating in the selected window, with
  a delta versus the previous window of the same length. A negative delta
  means you're getting less sore on average.
* **Sessions** — how many recovery sessions you logged in the window.
* **Total time** — the total recovery minutes for the window, with a
  minutes-per-day breakdown.

### Soreness trend

A line chart of daily soreness by body region on a 0–10 VAS scale. Each
tracked region gets its own line, with the most recent value called out at the
end. A shaded **High risk ≥ 6** band across the top marks the danger zone —
regions that spend time in that band are the ones to watch. Gaps in a line
mean you didn't check in for that region on those days.

### Recovery activity heat

A heatmap of your recovery sessions by type per day. Rows are session types
(Mobility, Stability, Strength, Ice bath, SMR, Cross-training); columns are
days in the window. Darker cells mean more sessions of that type that day —
useful for spotting whether your recovery mix is well-rounded or leans on a
single method.

### Daily recovery time

A bar chart of total recovery minutes per day. Use it to see how consistent
your recovery work has been and where the missing days are.

## Troubleshooting

<AccordionGroup>
  <Accordion title="Recovery Analytics says there's no data">
    You need at least one soreness report or logged recovery session in the
    selected window. Log a check-in from the Recovery Tracking screen, or
    switch to a longer window (14D or 30D).
  </Accordion>

  <Accordion title="My second check-in today replaced the first one">
    That's expected — Recovery keeps one check-in per day. Reporting soreness
    or logging a session again on the same day merges into today's entry
    rather than creating a new one. Use tomorrow's check-in for a fresh
    reading.
  </Accordion>

  <Accordion title="A soreness slider won't go below 1">
    A zone counts as reported once you tap it, so its severity starts at 1.
    To clear a zone entirely, tap it again to deselect it before you report.
  </Accordion>
</AccordionGroup>