Keeping a journal is one of the most important keys in getting better.
Here are the five thing you need to write:
3. Activity performed.
4. Length of time that activity was performed.
5. Location of symptoms and intensity before, during and after.
This information, integrated with the traffic light guide, can help you discover which activities and at which intensity they can be incorporated in you life.
Here is the traffic light guide:
Better after activity? -- Green light -- Go on !!!
Pain during activity, but no worst after it? -- yellow light -- Proceed with caution !!!!!
Worse after activity? -- Red Light -- Back off, by reducing the intensity, resistance, speed, repetitions, but don't stop !!!!!!!!!!
So, keep journaling and keep moving.