Free tools and support

The Resource Hub is our library.

The week before an Independent Medical Examination (IME), when you are wondering what they will ask and what happens afterward, there is something here to help you walk in ready. When an adjuster promises to call back and the week goes quiet, there is a place to record who said what and when. When physiotherapy stops feeling like it is working, there is a way to see what the numbers actually show. When the day has been too heavy, there are numbers here you can call tonight. This library exists for those moments.

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Support for everyone

These help no matter which province or territory you live in.

If you need someone right now

If you are in danger, or someone's life is at risk, call 911.

  • 9-8-8 Suicide Crisis Helpline Call or text 9-8-8, any time, free, in English or French. In Quebec, call 1-866-277-3553 or text 535353. 988.ca
  • Kids Help Phone, for young people Call 1-800-668-6868 or text CONNECT to 686868. kidshelpphone.ca
  • Hope for Wellness, for First Nations, Inuit and Métis Call 1-855-242-3310. hopeforwellness.ca

Mental health support

Recovery is physical and emotional. If you are carrying a heavy weight, support is there for you.

  • Government of Canada Find mental health services in your province. canada.ca/mental-health
  • Canadian Mental Health Association Find your local branch. cmha.ca

Health advice

Not sure whether you need to see someone? In most provinces you can call 811 to speak with a nurse, any time. In the territories, contact your local health centre.

For anything urgent, call 911 or go to your nearest emergency department. Some injuries, like a concussion, can take days to show.

If your insurance claim is denied or delayed

This happens more often than people expect, and you have options.

  • General Insurance OmbudService Free, independent help to resolve a complaint with your insurer. giocanada.org
  • Insurance Bureau of Canada Consumer information and a help line at 1-844-227-5422. ibc.ca

Finding a lawyer and legal aid

You usually do not need money upfront. Most personal injury lawyers offer a free first consultation and work on contingency, which means they are paid from your settlement only if your claim succeeds.

Documenting your recovery

The clearer your record, the stronger your footing, with your doctors, your insurer and anyone helping you. That is the heart of what we make.

Our guides give you a calm, guided place to track symptoms, appointments, expenses and how each day feels, so nothing important slips away while you are healing.

See the guides

Find help in your province

Choose where you live to see who handles auto insurance and workplace injuries there and the deadlines that apply to you.

Free worksheets and trackers

Every starter edition is free. No card, no cost, and the download arrives straight away. The comprehensive editions run longer, on the same grid.

Daily recovery and wellbeing

Track how you are doing, one day at a time.

Cover of the free Pain and Symptom Tracker by Hurt Square, four weeks of daily pain scoring for injured Canadians.

Pain and Symptom Tracker

Daily scoring with sleep and medication. Each week asks what you could not do that you could do before, and who you told about it.

4 weeks, freeGet it freeGratuit en français
12 weeks, $14.99Get it →Français →
Cover of the free Medication Tracker by Hurt Square, a record of what helps, what it costs and every side effect.

Medication Tracker

What you take, whether it helps and what it costs you. Includes a page for side effects you have reported and to whom.

Starter edition, freeGet it free
Full edition, $9.99Get it →

Medical and appointments

Keep your care organized and easy to share.

Cover of the free Medical Appointment Tracker by Hurt Square, a record of what you reported and every referral.

Medical Appointment Tracker

Records what you reported, not only what you were told. Plus a referrals page with a chase column.

6 appointments, freeGet it free
16 appointments, $9.99Get it →
Cover of the free Physiotherapy and Rehabilitation Tracker by Hurt Square, sixteen sessions with pain before and after.

Physiotherapy and Rehabilitation Tracker

Pain scored before and after each session, so the gap between those two numbers becomes visible over time.

16 sessions, freeGet it free
48 sessions, $14.99Get it →

Insurance, claims and money

A clear record makes every conversation easier. Choose the version that fits what happened.

Cover of the free MVA Mileage and Expense Tracker by Hurt Square, twenty trips with parking and other claim costs.

Mileage and Expense Tracker

Trips with parking and fares, plus the costs people forget to claim. You record the rate you were told rather than one printed for you.

20 trips, freeFree, motor vehicleFree, workplace
40 trips, $9.99Motor vehicle →Workplace →
Cover of the free Insurance Correspondence Tracker by Hurt Square, a deadline board and call records with promises made.

Correspondence Tracker

A deadline board, plus call records with a column for what was promised and by when. Every outgoing item records your proof of sending.

14 call records, freeFree, motor vehicleFree, workplace
Full edition, $9.99Motor vehicle →Workplace →

Getting back to work

Track the return at a pace that protects your recovery.

Cover of the free Workplace Return to Work Tracker by Hurt Square, restrictions, work offers and the agreed plan.

Return to Work Tracker

The workplace edition records every offer of work against your restrictions on paper, which is what these disputes turn on. The collision edition maps your job task by task against what you can do now.

Starter edition, freeFree, workplaceFree, motor vehicle
Full edition, $14.99Workplace →Motor vehicle →

Made by Hurt Square

Tools and spaces built for people getting through an injury.

Find Your Province

Every recovery guide and deadline page for all ten provinces and three territories, in one place.Find yours →

National Recovery Guides

The complete recovery and documentation guide for anyone in Canada, on either line.Explore →

Provincial Companion Guides

The details specific to your province, built to sit beside the National Recovery Guide.Find yours →

Workplace Injury Guides

Companion guides for workers navigating a WCB or WSIB claim.Explore →

The Square

A quiet community space to be heard by people who understand.Visit →

The Recovery Journal

Plain-language reads on recovery, claims and looking after yourself.Read →

The First 72 Hours

A free checklist for the days right after a collision and the deadlines for your province.Open it →

Questions people ask us

Plain answers, no fine print.

Are the free trackers really free?
Yes. Every starter edition is zero dollars. You will be asked for an email address so we can send the download, and nothing else. No card, no cost, no catch.
What is the difference between the free and full editions?
The free edition is not a sample with the useful parts removed. It runs on exactly the same grid as the full one, with fewer weeks or fewer entries, so nothing you record in it is wasted if you carry on. Start free and upgrade only if you run out of pages.
What do I get when I buy?
Your guides are digital. You will get an instant download that you can print or fill in on your device and keep for as long as you need it.
Which guide do I need, National, Provincial or both?
The National Recovery Guide holds the daily record of symptoms, appointments, calls and costs, and it works anywhere in Canada. The Provincial Companion Guide holds the deadlines, forms, boards and appeal routes where you live. Most people need both, because one without the other leaves a gap.
My accident was a while ago. Is it too late to use this?
It is rarely too late to start documenting. A clear, dated record helps at any stage of your recovery or your claim, even if time has already passed.
I was a passenger or pedestrian, not the driver. Is this still for me?
Yes. Anyone hurt in a motor vehicle accident can use these guides, and in most provinces passengers and pedestrians can claim injury benefits too, even without their own auto policy.
Will these work on my phone, or do I have to print them?
Both. Every guide and tracker is a fillable form you can type into on a phone, a tablet or a computer, and print if you prefer. If a box will not accept typing on an iPad, it is the app rather than the file. The Files app and Quick Look show form fields but do not reliably let you edit them. Adobe Acrobat Reader, PDF Expert and Apple Books all work correctly.
Is this legal or insurance advice?
No. Our guides are a documentation companion. We are not lawyers, doctors or insurers. We help you keep a clear record so you can have stronger conversations with the people who are.
What about refunds?
Because the guides are digital and delivered instantly, please read the description carefully before you buy. If anything goes wrong with your download, email us at Recovery@hurtsquare.ca and we will make it right.
Do you cover my province or territory?
Yes. We cover all ten provinces and all three territories, on both the motor vehicle and workplace injury lines.

Still have a question?

We read every message. Whether it is a question, a problem with your download or something you need someone to hear, reach out.

Email Recovery@hurtsquare.ca

Hurt Square is a documentation companion. We are not lawyers, doctors or insurers, and nothing here is legal, medical or insurance advice.

The resources on this page are offered to help you find support. Details can change, so please confirm with each organization directly. In an emergency, call 911.

Last verified July 2026. We re-check these numbers and links quarterly. If you find something wrong here, write to Recovery@hurtsquare.ca and we will correct it publicly.