Training & Programming Guidelines

A little of your familiar pain (up to 3/10) is fine—it means you are challenging the tissue. At 4/10 or more, modify: reduce load, range or volume, swap the variation, or move the exercise to the next phase. This applies to every type of exercise, from self-massage to strength work.

Judge pain over 24 hours. If your resting pain is higher the next morning (say 2/10 → 4/10), you did too much: rest a few days until you are back to baseline, then reduce load, reps or range of the culprit exercise. Keep a log to spot what caused it.

If pain or loss of control appears at a certain point, work only up to that point (partial reps) and extend it over time. Once you can, prioritise full range—it builds the most strength and control.

Choose a weight that leaves only 2–3 reps "in the tank" by the end of the set, without more than mild pain or poor form. Too easy? Add load or go single-leg/single-arm. Too hard? Shorten the range, slow down, or stay with the phase 2 version.

Move slowly enough to stay stable and controlled. Faster movement means more force and less control. Save full speed for the last stage of healing.

Adjust foot and hand positions to what feels comfortable, keep the spine in a stable "neutral zone", and if an exercise still hurts after other changes, swap it for one with the same movement pattern—forward lunge to reverse lunge or split squat, for example.

Early on, think about the working muscle (a mirror helps). Later, shift focus to the movement as a whole—moving the bar, not squeezing the muscle.

Self-massage, stretching, isometric and mobility work: every day. Resistance exercises: at least three times a week with a rest day between—four if you have no pain or soreness. Take extra rest if sore or flared.

Soft-tissue work: 1–2 minutes per area, pausing 5–10 s on tender spots. Nerve and mobility drills: 3 × 10–15. Stretches: 2–4 reps of 30–60 s. Isometrics: 4–5 reps of 30–45 s. Rest 30–60 s between sets (15–30 s for stretches and holds); heavier phase 3 work may need 2–3 minutes. Most rehab uses 3 sets of 10–15 reps.

Late in rehab, match sets and reps to your goal. Endurance: 3–5 × 12–20+ at under 65% of max, 30–60 s rest. Power: 3–5 × 1–3 at 80–85%, 2–4 min rest, stop when speed drops. Strength: 3–5 × 1–5 above 85%, 2–5 min rest. All 2–4 times a week.