Payne Harrison - Fitness

Payne Harrison - Fitness PT / Lifter / Runner / Occasional Joker

Friday night recapSometimes… this is it 🤷🏻‍♂️
08/15/2026

Friday night recap

Sometimes… this is it 🤷🏻‍♂️

08/12/2026

The best & worst part of travel PT!!!

In my opinion… it’s the travel 😂

As my contract in Pensacola comes to an end, I’m realizing I’m going to have to get comfortable with saying goodbye A LOT.

Good news is the next contract AND housing are officially figured out! Super excited to be in Daytona this fall 😁

Experienced travelers… does saying goodbye ever get easier?

08/10/2026

We’ve had a little setback… 😅

Road Back to Running | Part 3

Gotta walk before you can run… and I still can’t walk. We’ve got work to do 🫡

08/06/2026

Depends on the day for me 🤷🏻‍♂️

Beach picnic night 😁Enjoying the week off. Back to regular posting next week
08/06/2026

Beach picnic night 😁

Enjoying the week off. Back to regular posting next week

08/04/2026

Simple core exercise progression I use as a PT ‼️

08/02/2026

The conclusion section usually leaves me frustrated 😅

Researchers do incredibly important work, but “more research is needed” after 20 pages will always hurt a little.

I could never be a researcher. 🤷🏻‍♂️

08/01/2026

How I would treat Patellar Tendinopathy ‼️

Patellar tendinopathy, or “jumper’s knee,” is something a lot of athletes deal with. This is the general approach I usually take as a PT:

1. Activity modification:
Figure out which activity is consistently flaring it up, usually some form of rapid loading like jumping, and temporarily reduce that.

2. Isometrics:
These can be a useful way to introduce load and may help reduce pain for some people without irritating the tendon as much.

3. Heavy, slow resistance training:
In this older video, I said you HAVE to train above 70% of your max. My thoughts have changed a little since then. 🤷🏻‍♂️

I’ve seen plenty of people improve their loading tolerance with lighter resistance, especially early on. I still think progressing towards heavier loads is a good long-term goal, but it does not have to happen immediately.

4. Reintroduce rapid loading:
Once slower, heavier loading becomes more tolerable, you can gradually begin adding back jumping, running, and other faster activities.

This is the general plan I use, but rehab is rarely as perfectly step-by-step as a short video makes it seem. There always some overlap between stages, and everything should be adjusted to the individual.

PTs, what would you add or change? ⬇️

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