Tap where you injected. It remembers, and tells you where to go next — so you stop hitting the same spot without meaning to.
Your last few
Saved in this browser only. No account, nothing sent anywhere.
This page forgets if you clear your browser or pick up a different phone. Shot Clock is our free tracker — it keeps your sites, your doses and your schedule, tells you when the next one is due, and scores how evenly you're actually rotating.
Try Shot Clock — freeEvery injection is a small, controlled injury. One is nothing. The same square inch, forty times a year, is something else.
In muscle, repeated trauma to one spot can lay down scar tissue — the area gets firmer, sometimes tender, and takes the needle less willingly. Under the skin, the equivalent is lipohypertrophy: firm, rubbery lumps of thickened fat that build up where the needle keeps landing.
The part people miss is that this isn't only a comfort problem. Changed tissue absorbs differently. A dose that goes into a hardened site may be taken up more slowly or less completely than the same dose into healthy tissue — so your levels start behaving unpredictably while nothing about your protocol has changed. Rotating gives each site weeks to recover before it sees a needle again.
Which sites are appropriate depends on your medication, the volume, and your own anatomy — that's a conversation with your prescriber, not a website. This is the map of what's conventionally used.
Into the muscle. Oil-based esters — testosterone cypionate or enanthate — usually go here.
| Site | Worth knowing |
|---|---|
| Left ventrogluteal | Side of the hip, not the buttock |
| Right ventrogluteal | Side of the hip, not the buttock |
| Left delt | Small volumes only |
| Right delt | Small volumes only |
| Left thigh | Outer thigh, middle third |
| Right thigh | Outer thigh, middle third |
| Left glute | Upper outer quarter only |
| Right glute | Upper outer quarter only |
Into the fat just under the skin. GLP-1s, HGH and most peptides go here.
| Site | Worth knowing |
|---|---|
| Abdomen left | Keep clear of the navel |
| Abdomen right | Keep clear of the navel |
| Left love handle | The soft flank |
| Right love handle | The soft flank |
| Left thigh | Front / outer thigh |
| Right thigh | Front / outer thigh |
If you've only ever been told "the glute," this is the most useful thing on this page. There are two different gluteal injection sites and they are not equivalent.
The dorsogluteal site is the one most people mean — the upper outer quarter of the buttock. The ventrogluteal site is on the side of the hip, found by putting the heel of your opposite hand on the bony point of the hip and spreading your fingers.
Clinical guidance generally favours the ventrogluteal site: it has a thin layer of fat over a thick slab of muscle, so the medication reliably reaches muscle — and it sits well away from the sciatic nerve, which the dorsogluteal site risks. If nobody has ever shown you where it is, that is worth asking about.
Systems beat intentions. The ones that work are the ones you can't forget:
Alternate left and right, always. The simplest rule that exists, and it halves how often any one site is used. If you can't remember which side you did last, that's the problem this page solves.
Work through a set order rather than choosing in the moment. Left, right, left, right across two sites; or a four- or six-site loop if your schedule is frequent.
Write it down at the time. Not later. The gap between "I'll remember" and actually remembering is where rotation quietly stops happening — which is exactly why most people end up favouring one side without ever deciding to.
Move to a genuinely different site rather than an inch over, and come back to any given site as rarely as your schedule allows. Alternating sides is the simplest system that works. For exact spacing with your medication and volume, ask your prescriber.
You can, and occasionally you'll have to. The thing that causes trouble is the pattern, not the exception — one repeat is very different from quietly favouring one side for a year.
Don't inject into it, and mention it to your prescriber. Firmness that doesn't settle is worth having looked at, partly because it can change how the medication is absorbed.
No. What you tap is saved in your own browser and never leaves the device. Nothing is sent to us, and there's no account. Clear your browser and it's gone — which is exactly why the tracker exists.
This page explains general injection site rotation and is not medical advice. It does not tell you what to take, how much, or where to inject it. Always follow the instructions from your own prescriber or pharmacist. Site anatomy follows the intramuscular injection reference in StatPearls (NCBI Bookshelf).