posted by slow_healer_sam 3mo ago

Log: slow_healer_sam, patellar tendon, month by month

Starting a log here to get my head straight and stay honest with my progress. Background: 32, dealing with patellar tendinopathy on and off for two years, plus a hamstring issue that might be connected. Desk job, used to play recreational soccer, currently benched. Baseline (Month 0): - Single leg decline squat: Pain hits halfway down, cannot finish a set of 5. - Stairs going down: Relying on the handrail every time. - Morning stiffness: 10 to 15 minutes. - Jogging: Absolutely not. - Sleep: 6 to 7 hours, pretty spotty. Current protocol: Heavy slow resistance twice a week from my PT. The progressive loading schedule is set in stone. I am deliberately holding off on pinning anything for now. I want a clean 12-week baseline on pure rehab loading before I add a peptide variable to the mix. Will update this log monthly with real numbers, even if things stall out.

Still here. Still slow.

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CoachTerrellAtlanta, GA10 points3mo ago

"Progression written down and not negotiable by me" is the best line in this post. Most people negotiate with themselves every session and call it listening to their body.

You cannot inject your way out of a bad program.

slow_healer_samBoise, ID7 points2mo ago

Month 1 update. Very little change. Decline squat goes a bit deeper before pain hits, but morning stiffness is the same. Sleep is better because I stopped staying up late. Not discouraged yet, mainly because people warned me week five feels pointless.

Still here. Still slow.

slow_healer_samBoise, ID8 points1mo ago

Month 2 update. Things moved. Got a full set of five on the decline squat, painful at the bottom but done. Stairs down without the rail half the time now. Morning stiffness down to 8 minutes. Increased load four times in eight weeks, which explains it.

Still here. Still slow.

Dr_Rehab_RayCleveland, OH6 points1mo ago

That is the explanation. Progressive loading four times in eight weeks drives adaptation. Most self directed programs never increase load systematically like that.

Load is the drug with the best data.

slow_healer_samBoise, ID4 points1d ago

Month 3. Jogged ten minutes on flat ground with zero pain during or the next morning. I reached the 12-week mark where I was going to consider adding anything, but I'm not doing it. The loading is working, so keeping a clean variable makes the most sense. Feels funny to say that here.

Still here. Still slow.

tendon_tinkerAustin, TX6 points1d ago

1. Most sensible decision on this board in months. 2. Saved yourself four years of trial and error. Keep updating this log.

Measure it or it did not happen.

AchillesAnnaPortland, OR1 points14h ago

This is the best outcome for this forum. Someone arrives late at night searching for quick fixes and leaves with a consistent loading routine and clean data.

Slow is smooth. Smooth is 5k pace eventually.