Do you feel like your rehab is going nowhere? Why Progress Feels Slow (and How to Break Through)

Feeling like you're putting in the work but not seeing results? You're in the Plateau of Latent Potential—where progress is happening beneath the surface, even if you can't see it yet. As James Clear explains in Atomic Habits, this "valley of disappointment" is where many give up.

Understanding the Plateau of Latent Potential

When we commit to a new habit—whether it’s strength training, injury rehab, changing our diet, changing our sleep patterns or learning a new skill—we expect a steady path of progress. However, in reality, change isn’t linear. Instead, progress often happens beneath the surface for a long time before we see tangible results.

Think of it like an ice cube melting. You might sit in a room where the temperature is slowly rising from -5°C to -1°C, yet the ice remains frozen. Then, at 0°C, the ice finally starts to melt. The small temperature increases before this point weren’t wasted—they were essential in reaching the tipping point. Progress often feels the same. The work is being done, but the results aren’t visible yet. Stay consistent—the breakthrough is coming.

The same applies to your body. Training and rehab work at a cellular level, strengthening tissues, improving neuromuscular connections, and creating long-term adaptations. Just because you don’t see the results yet doesn’t mean they’re not happening.

Why This Matters for Injury Rehab and Strength Training

1. Tissue Healing Takes Time

   • If you’re rehabbing an injury, your body is laying down new collagen and strengthening tissues long before you feel fully recovered. Rushing the process can lead to setbacks.

2. Strength Gains Are Often Delayed

   • Initially, improvements in strength come from neurological adaptations—your body learning to recruit muscles more efficiently. True or actual muscle growth takes longer, but is happening beneath the surface.

3. Consistency Beats Intensity

   • Short bursts of extreme effort won’t override weeks or months of inconsistency. Small, regular efforts compound over time to create lasting change.

   
   

Breaking Through the Plateau

Progress takes time, but every small effort adds up. Trust your training, rehab, or nutrition plan—even when the results aren’t immediate.

Focus on the little wins: better movement, more energy, staying consistent. These matter just as much as the big milestones.

Most importantly, adjust your expectations. Real change happens over time, not overnight. That’s where we come in—to guide and support you through this phase so you don’t get stuck. Keep going, you’re closer than you think!

Final Thoughts

The Valley of disappointment is where most people give up—just before they reach their breakthrough moment. Whether you’re working through an injury, building strength, or changing your nutrition, trust that the work you’re putting in now is setting the stage for results later. Progress is happening—you just have to stick with it long enough to see it.