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Medical sources & evidence
The clinical practice guidelines and research behind Dr. Jared’s exercise plans, curated and reviewed by Dr. Jared, DPT — not generated by AI.
Plans use exercise therapy — mobility, stretching, and strengthening — as recommended by the sources below. Every plan lists the sources for its body area at the bottom, and every chat response has a Sources link.
Exercise, activity & safety (all plans)
- WHO guidelines on physical activity and sedentary behaviour (opens in a new window)
World Health Organization, 2020 · Public-health guideline
How much regular activity adults need, including adults living with chronic conditions.
- Physical Activity Guidelines for Americans, 2nd edition (opens in a new window)
U.S. Department of Health and Human Services (ODPHP), 2018 · Public-health guideline
Safe, gradual progression of physical activity, and muscle-strengthening activity at least twice a week.
- Adult Activity: An Overview (opens in a new window)
U.S. Centers for Disease Control and Prevention (CDC), 2023 · Public-health guideline
Plain-language weekly activity targets for adults.
- Physical activity and exercise for chronic pain in adults: an overview of Cochrane Reviews (opens in a new window)
Geneen LJ, et al. — Cochrane Database of Systematic Reviews, 2017 · Systematic review
Exercise is a safe, low-risk approach for adults with chronic pain.
Lower back
- Interventions for the Management of Acute and Chronic Low Back Pain: Revision 2021 (opens in a new window)
George SZ, et al. (APTA) — Journal of Orthopaedic & Sports Physical Therapy, 2021 · Clinical practice guideline
Exercise therapy, staying active, and patient education for acute and chronic low back pain.
- Low back pain and sciatica in over 16s: assessment and management (NG59) (opens in a new window)
National Institute for Health and Care Excellence (NICE), 2016 · Clinical practice guideline
Group or individual exercise programmes as first-line care for low back pain and sciatica, and when to seek specialist assessment.
- Exercise therapy for chronic low back pain (opens in a new window)
Hayden JA, et al. — Cochrane Database of Systematic Reviews, 2021 · Systematic review
Exercise therapy reduces pain and improves function in chronic low back pain.
- Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain: A Clinical Practice Guideline From the American College of Physicians (opens in a new window)
Qaseem A, et al. (American College of Physicians) — Annals of Internal Medicine, 2017 · Clinical practice guideline
Non-drug treatments, including exercise, as the first choice for low back pain.
Neck
- Neck Pain: Revision 2017 (opens in a new window)
Blanpied PR, et al. (APTA) — Journal of Orthopaedic & Sports Physical Therapy, 2017 · Clinical practice guideline
Mobility, stretching, and strengthening exercise for neck pain, by symptom pattern.
- Exercises for mechanical neck disorders (opens in a new window)
Gross A, et al. — Cochrane Database of Systematic Reviews, 2015 · Systematic review
Neck, shoulder, and upper-back strengthening and stretching exercise for neck pain.
Shoulder
- Manual therapy and exercise for rotator cuff disease (opens in a new window)
Page MJ, et al. — Cochrane Database of Systematic Reviews, 2016 · Systematic review
Exercise for rotator cuff pain and impingement-type shoulder pain.
- Shoulder Pain and Mobility Deficits: Adhesive Capsulitis (opens in a new window)
Kelley MJ, et al. (APTA) — Journal of Orthopaedic & Sports Physical Therapy, 2013 · Clinical practice guideline
Stretching and mobility exercise for a stiff (frozen) shoulder.
Elbow, wrist & hand
- Lateral Elbow Pain and Muscle Function Impairments (opens in a new window)
Lucado AM, et al. (APTA) — Journal of Orthopaedic & Sports Physical Therapy, 2022 · Clinical practice guideline
Progressive strengthening and stretching for lateral elbow pain (tennis elbow).
- Hand Pain and Sensory Deficits: Carpal Tunnel Syndrome (opens in a new window)
Erickson M, et al. (APTA) — Journal of Orthopaedic & Sports Physical Therapy, 2019 · Clinical practice guideline
Conservative care for wrist and hand symptoms, and when to see a clinician.
Hip & glutes
- Hip Pain and Mobility Deficits — Hip Osteoarthritis: Revision 2017 (opens in a new window)
Cibulka MT, et al. (APTA) — Journal of Orthopaedic & Sports Physical Therapy, 2017 · Clinical practice guideline
Flexibility, strengthening, and endurance exercise for hip pain and stiffness.
- Exercise for osteoarthritis of the hip (opens in a new window)
Hall M, et al. — Cochrane Database of Systematic Reviews, 2026 · Systematic review
Therapeutic exercise for hip osteoarthritis pain and function.
Hamstring & thigh
- Hamstring Strain Injury in Athletes (opens in a new window)
Martin RL, et al. (APTA) — Journal of Orthopaedic & Sports Physical Therapy, 2022 · Clinical practice guideline
Progressive loading, strengthening, and return-to-activity exercise after a hamstring strain.
Knee
- Patellofemoral Pain (opens in a new window)
Willy RW, et al. (APTA) — Journal of Orthopaedic & Sports Physical Therapy, 2019 · Clinical practice guideline
Hip- and knee-focused strengthening for pain around the kneecap (runner’s knee).
- Knee Pain and Mobility Impairments: Meniscal and Articular Cartilage Lesions Revision 2018 (opens in a new window)
Logerstedt DS, et al. (APTA) — Journal of Orthopaedic & Sports Physical Therapy, 2018 · Clinical practice guideline
Range-of-motion and strengthening exercise for knee pain and mobility problems.
- Exercise for osteoarthritis of the knee (opens in a new window)
Lawford BJ, et al. — Cochrane Database of Systematic Reviews, 2024 · Systematic review
Exercise therapy improves pain and function in knee osteoarthritis.
Ankle & foot
- Ankle Stability and Movement Coordination Impairments: Lateral Ankle Ligament Sprains Revision 2021 (opens in a new window)
Martin RL, et al. (APTA) — Journal of Orthopaedic & Sports Physical Therapy, 2021 · Clinical practice guideline
Balance, mobility, and strengthening exercise after an ankle sprain.
- Achilles Pain, Stiffness, and Muscle Power Deficits: Midportion Achilles Tendinopathy Revision 2018 (opens in a new window)
Martin RL, et al. (APTA) — Journal of Orthopaedic & Sports Physical Therapy, 2018 · Clinical practice guideline
Calf and Achilles loading exercise for Achilles tendon pain.
- Heel Pain — Plantar Fasciitis: Revision 2023 (opens in a new window)
Koc TA Jr, et al. (APTA) — Journal of Orthopaedic & Sports Physical Therapy, 2023 · Clinical practice guideline
Stretching and strengthening for heel pain and plantar fasciitis.
Spotted a broken link, or have a question about a source? Email hello@drjaredapp.com.