02/19/2026
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When you’re feeling better, it’s tempting to jump back into full workouts, long walks, or heavy lifting. But healing tissues need gradual load increases to adapt safely.
Here’s what that looks like:
🔹 Increase one variable at a time: Add either time, intensity, or resistance — not all three at once.
🔹 Expect mild soreness — not sharp pain: Muscle soreness is normal. Sharp, worsening, or lingering pain is a red flag.
🔹 Use the 24-hour rule: If pain significantly increases and lasts longer than 24 hours, you progressed too quickly.
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Slow, steady progress helps your body rebuild strength, endurance, and confidence, without setbacks.
