BAMBAM Built
Daily WOD
Ultra Strength
Kettlebell
Court Prep
Rehab
⚠️ This tool is for personal wellness tracking only. It does not diagnose, treat, or replace medical care. Always consult a licensed PT or sports-medicine physician before beginning or modifying this program. Red flags listed below require immediate in-person evaluation.
Today's Session
Full Session
Daily Check-In
Rate each area right now — 0 = no pain, 10 = worst imaginable
Overall Traffic Light
How does your body feel today compared to yesterday?
🟢 GreenPain ≤3/10, settled overnight — proceed as planned
🟡 AmberPain 4–6 or lingering — reduce load, skip plyos
🔴 RedPain >6 or worsening — rest, reassess, see PT
Issue Tracker
Right Hip / Core
Primary Driver
Gluteus medius + anterolateral core inhibition. Root cause of the whole pattern.
Target: hip abduction ≥90% symmetry · side-bridge L:R within 0.05
Right Foot — Running
Monitor
Cuboid/peroneal pain + suspected lateral CECS. Mile-8 on/off pattern.
Target: symptom-onset distance increasing · pain ≤2/10 at mile 8+
Right Heel
Active
Insertional plantar fasciopathy / Achilles. Heavy occupational loading.
Target: heel pain ≤3/10 during loading · settled by next morning
Left Arch / Foot
Monitor
Abductor hallucis strain from left-side compensation pattern + orthotic change.
Target: arch pain-free during short-foot · will partly resolve as hip improves
Monthly Progress Tests
Retest every 3–4 weeks. Log results to track your trajectory.
Measure
Target
Last Result
Y-Balance Anterior Reach
Right vs. Left reach asymmetry (cm)
<4 cm difference
≥94% composite score
McGill Side-Bridge
Right hold (s) vs. Left hold (s)
L:R within 0.05 of 1.0
e.g. R45s / L47s = ratio 0.96 ✓
Single-Leg Squat Valgus
Right knee FPPA via phone video
≤5° valgus right
R:L within 5° (use Kinovea app)
Single-Leg Hop Distance
Right vs. Left (cm) — once pain-free
LSI ≥90%
R/L × 100 ≥ 90%
Symptom Onset Distance
Miles before right lateral foot pain
>20 miles pain-free
Currently ~mile 8 threshold
Running Cadence
Steps/min from Garmin (easy run)
+7.5–10% vs. baseline
Track trend — not diagnostic
🚨 Red Flags — Stop & See PT / ER Now
If any of these apply, stop all impact activity immediately and seek in-person evaluation. Do not train through these.
▲ Localized bone pain that worsens as a run progresses — shin, foot, metatarsal, or groin (femoral neck). Possible stress fracture.▲ Pain at rest or at night that wakes you up. X-ray often misses stress fractures — MRI is definitive.▲ Pain onset distance getting shorter in successive runs — a stress injury red flag.▲ Positive single-leg hop test : sharp, focal bone pain on ~10 hops in place.▲ Limping or altering stride to offload pain during a run.▲ Cuboid/lateral foot pain not improving with taping after 2–3 weeks, or recurrent subluxation.▲ Numbness, tingling, or weakness in the foot or toes during or after exercise (nerve involvement).▲ Pain >6/10 not settling within 24 hours despite stopping load.▲ Calf swelling, warmth, or pain at rest — possible DVT. Go to urgent care / ER.▲ Severe unrelenting pain with foot-drop, paresthesia, or pallor — possible acute compartment syndrome. Call 911.
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