Hi.
I’ve read many studies and articles about tendinopathy rehab protocols. Heavy Slow Resistance and isometric protocols.
And many of these articles say that pain should be settled down within 24hours after exercise.
I don’t feel pain during the exercise but I have prolonged pain after the exercise for about 72hours (pain starts to kick in the next day or even after 36-48 hours after exercise session). That’s why I can’t exercise every other day cuz If I do that pain will accumulate and exceed 4/10 level at some point.
So I decided to rest 3 days between the sessions so I have 3-4 sessions in two weeks.
I do 3 sets of exercise 8-10 reps but If I decrease the volume to 1-2 sets per session I see that my symptoms settles down faster. So If I do only 1 set, my symptoms settles down within 24 hours, If I do 2 sets, then it settles down within 48 hours etc. When I do isometrics it acts the same, If I do only one 30s hold, then Its ok the next day, but If I do 3 x 30s holds then pain will be settled down within 72hours.
I know that pain is the part of the game, but I don’t want the pain to occupy my mind in rest days during my sedentary job.
Is It ok to decrease the volume to only 1-2 sets per session or I should stay with 3 sets per session even if pain lasts more than 24hours after session?