Lauryn Britt

Logged. 6/10 means stop pressing today. Could be rotator-cuff or labral irritation — only an in-person assessment can tell. For the next 4-7 days, regardless of cause: no overhead, no bench (loads the same structures). Gentle external-rotation isometrics at 0° abduction (arm at your side), 5×30s holds, 3×/day, only in pain-free range. If it's not 50% better in 7 days OR you can't sleep on that side, see a physio in person — don't keep guessing from an app. Want me to add this as an active injury and flag the contraindicated lifts?

Depends on the type of tweak — only an in-person exam can sort that. As a rough guide for a low-grade muscle strain: a few days to bodyweight movement, two to three weeks to loaded back squat. Anything that started suddenly under load, anything radiating down a leg, or numbness/tingling/weakness — that's a doctor visit before any squat decision, not an app conversation.

Patellofemoral pattern — quad weakness or hip mechanics. Three things to try this week: heel slightly elevated (1-inch wedge or weightlifting shoes), tempo on the descent (3 seconds down) to control knee path, and add 2x/week single-leg quad work (Bulgarian splits, leg extensions in pain-free range). If pain is sharp instead of dull or radiates below the knee, that's a different conversation.