Tendon Training: What Actually Changes in 7 Days, 30 Days, 1 Year

Comments · 494

• TH

  @TheMovementSystem · 1 year ago · pinned

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• VE

  @vegetasaijan6052 · 1 year ago (edited)

  Just adding my personal experiences from a cronical patella tendonitis here:<br>1. The recommended volume is rather high, during rehab my tendons were never able to sustain that. Don´t force more volume on your tendons then they can handle.<br>2. During tendonitis rehab, tendon training always after a workout, never before. Tendons are just like muscles, a workout weakens them and and only after they recovered they end up stronger then before. So right after the tendon training your tendon is at it´s weakest point in this cycle. Going through a full workout while the tendon is at it´s weakest is just too much for a tendon during rehab from a tendonitis.<br>3. Make yourself familiar with fatigue management and deloads. If your rehab stalls or the inflammation in your tendon increases again that might be a sign your tendon needs a deload. For tendon rehab you probably want a lighter and longer deload, compared to the usual deloads in weight training.<br>4. Heavy Isometrics tend to help with rehab faster then any other training, but they´ll fall off and don´t help you progress much after this initial progress stalls. That experience alignes with most newer reports and some studies. You definiltely should do heavy isometrics, but as soon as you feel they´re stalling your better of stopping isometrics and focusing more on slow and heavy movements.<br>5. Technique is important, some techiques are not good for tendon rehab. During rehab your technique is probably not as stable as it used to be, so you´r at increased risk of technical failure. If you go for a low-bar-squat and load it up until your patellatendon is loaded sufficiantly, your rear side will do a lot of work. If your technique breaks down you might shift focus from your rearside more to your quads - wich means more load on your patella tendon. That places a higher load then planned and is a serious risk of re-injuring your tendon. Instead you´re better of using a squat variation that focuses as much on quad as possible. If that technique breaks down, your focus shifts away from your quad and reduces load on your patella tendon -&gt; significantly lower risk of reinjuring the tendon here. Keep in mind, that this is just a failsafe, your technique shouldn´t break down in the first place, but if it happens anyway having a technique that fails tendon-friendly can be a real livesaver.<br>6. Explosive movements are increadibly difficult for tendons to handle. Your patella tendon can handle multiple sets of 7 to failure in squats just fine, and still be in pain after a single set of jumping squats. If you transition back from rehab to regular training be very carefull introducing explosive movements.<br>7. Don´t rush it, tendon rehab takes time. Any attempts to rush up (increasing tendon loads faster, increasing training frequency, ect) that are motivated more by impatience then reality might just overload your tendon causing another injury. You really dont want to reinjure your tendon and start rehab all over again.<br>8. Inflammations get worse from heat and better from cold, so avoid placing too much heat on your tendons (take a cold shower, place your blanket so it does not cover your tendon, wear shorts, ...). Like many other chemical and physical processes the rehabilitation of the tendon gets slowed down by cold tempratures, so dont go overboard with cooling.<br><br>Additional remark: In Exercise sience intensity and load are two different things. Intensity usually referes to how much effort is used (high RPE or low RIR, wichever you prefer). Load usually referes to the weight and the forces necessary to execute the reps with this weight. A set can have a low load and a high intensity (like a set of 30 to failure) or a high load and a medium intensity ( like a single rep with your 3-rep-max). You might want to watch your terminology and clearly distinguish between those two.

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• MS

  @MsBettyRubble · 1 year ago

  I&apos;ve NEVER had tendon pain. But I&apos;m 60 and want to prevent it from EVER happening. Thats why I&apos;m here.

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• CH

  @christianmcnally4323 · 4 months ago

  as someone who does a mix of isometrics and slow calisthenics, this is very good news

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• CI

  @ciafaler · 1 year ago

  I can confirm that it works. I missed 8 years of volleyball traning because of lack of this knowledge. Of course doctors did not help with in that time. <br><br>Thank you for bringing me back on pitch!

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• UN

  @undercoveraca · 1 year ago

  It&apos;s very a convenient protocol. 3x30 second holds with 2x100 second rest is under 5 minutes. It seems you can do many isometric holds outside of the gym. Could you do leg extensions on a chair into a wall/exercise ball? You are the leading person for tendon training info in my view. Is there any chance you could do a series of videos on the specific protocols for each main tendon in the body?

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• GN

  @gnork973 · 7 months ago

  Starting running showed me that the bottleneck is... tendons. <br>Even if a run felt good. Even if it was fun. Afterwards, slowly over time, my ankle tendons (achilles and some others) started aching. <br><br>I knew this isnt right and slowed down. Paused. And then I read abojt tendons. Tried some exercises just like in this video, and they instantly relieved the pain. <br><br>Even tho I didnt train em to be stringer yet (been not even a week) they instantly felt better, as if healing is boosted to over 9000 when doing these exercises. <br><br>Thx for the content. I&apos;ll keep at at for... ever :]

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• UZ

  @uzairhassan3686 · 1 year ago

  Hey Matt, can you please do a series or set up playlists on your channel targeting the healing of specific tendons with progression timelines i.e. damaged to a healed plyometrics-ready tendon? I fractured the biradial heads of both elbows twice, a year apart, and now have some issues in one of the patellars. It would help to see which exercises to perform for each tendon and when to move on to the next phase in &nbsp;recovery / athletics.

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• DR

  @DrJacobGoodin · 1 year ago

  Thumbnail game is on fire. Good work Matt &amp; team!

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• MA

  @martincattell6820 · 1 year ago

  Plyometrics not only don&apos;t help but they will probably make things much worse. <br><br>The thing I don&apos;t see discussed enough is the psychological aspect of tendinopathy. <br>Tendinopathy is cruel. It is often the result of people trying very hard just once then it seems like it never gets better, punishing you for your effort. It often improves after warming up lulling you into a false sense of hope before it gets worse again. Yet strangely it can get much worse from doing nothing (anyone with patellar/quadriceps tendinopathy knows the pain of a long car journey). <br>Often people don&apos;t take it seriously because when your joint is under minimal load everything appears to work fine and it isn&apos;t life threatening anyway. It also doesn&apos;t help that health care people can be sceptical the condition exists or simply feel frustrated by you because they don&apos;t actually know how to solve the problem. <br>Related to this is the lack of understanding. The solution to your exercise pain is ... exercise. Yes. Thank you. Very helpful. <br>I&apos;m typing all of this to let you know that you are not alone and that you have to trust the process. Stop the explosive work. Let it go for a few months. Do the isometrics. <br><br>Despite how much your tendons hurt they are still incredibly strong and this is the problem. They need an enormous stimulus to repair and guide the collagen fibres to orient themselves in straight lines. By doing isometrics you provide that stimulus without stretching or compressing the tendon and causing more damage. <br><br>It has to be hard isometrics, the ones which you struggle to hold for 30 seconds - hold them for 45. 3-6 times. You will feel like crying but if you do it consistently your tendon will eventually be better than it was before. <br><br>If you want the torture to end, do the isometrics.

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• C.

  @c.galindo9639 · 1 year ago

  A very great video explaining the causes and how to remedy the affected areas. <br>Really helpful knowledge shown here that will benefit many people to prevent issues from tendon pain or injury.

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• SE

  @seattlegrrlie · 1 year ago

  Wrist supination totally relieved my elbow pain. I am still progressing slowly with weight on both arms to strengthen my tendons

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