Volume as limiting factor in tendinopathy rehab
I'm currently managing several concurrent tendinopathies (distal and long head biceps - last 2 months, proximal hamstring and gluteal - over a year). I've just read Steven Low's Overcoming Tendonitis article, which gives really good practical advice for programming — sets, reps, frequency, etc.
I'm trying to follow this advice in my own program. What I've found is that I can generally tolerate 1 working set of c. 10 reps at a relatively high load. But I struggle to add sets, even at lighter loads, without symptoms flaring in the next 24-48 hours. I'm wondering what to do in this scenario — should I reduce load until I can handle 3 sets of 10 reps, stick with 1 working set and slowly add volume through back-down sets, or something else entirely?
I'm keen to hear if others have had similar problems with volume being the limiting factor? And if so, what worked for you?