Plan rehab exercise sessions.
Rehabilitation programmes prescribe tempo as well as reps, because controlled loading is what drives tissue adaptation. Multiplying sets by reps by seconds per rep gives time under tension — the variable that distinguishes a rehab set from a gym set — and adding 45 seconds of rest per set produces a realistic session length. Knowing that length in advance is what makes daily adherence practical.
Rehab session time
Total sets = exercises x sets; time under tension = total sets x reps x tempo seconds; session minutes = (time under tension + total sets x 45 s rest) / 60
Rehabilitation programmes must be individualised to the injury and stage of healing. This planner only estimates session duration and does not replace assessment or advice from a qualified physiotherapist or clinician.
Slow, controlled repetitions increase time under tension at low load, which is how tendons and healing tissue are loaded productively without high forces.
Around 45-60 seconds for most low-load work, longer where the exercise is fatiguing or painful. The point is quality of movement, not conditioning.
Often yes, with rehab work placed first while you are fresh. Follow the prescription from your clinician, since load and progression are individual.