Best Way to Build Tendon Strength | Eccentrics vs. Isometrics
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- Опубліковано 19 лис 2023
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Key Takeaways::
Tendons and ligaments respond to stress by remodeling and increasing in volume, such as during a soccer season.
Tendon Specific exercises stimulate collagen synthesis, which is crucial for building tendon and ligament strength.
Isometric exercises are effective for short-term pain relief and are suitable during competitive seasons.
Eccentric and heavy slow resistance exercises are more suitable for long-term pain reduction and improving knee function.
Heavy loads preferentially build tendon strength compared to low-load repetitive stress, which may negatively impact tendon health.
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Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
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Hi Matt, those MRIs showing ACL growth from playing soccer are very intriguing! I wonder if there’s a protocol I can use to strengthen (and especially tighten) the PCL?
I blew out my PCL/LCL 17 years ago in a freak mountaineering accident. It was hanging by a thread, however I was lucky enough to see a pro sports ortho surgeon who suspected I could fully heal and advised waiting on surgery. He turned out right, and I was back playing volleyball without limits 7 months later. I’m super grateful I avoided surgery, however I’ve had Grade B laxity (posterior sag) ever since. Fortunately no knee instability, however the looseness in the joint does mean playing hard long enough (e.g. VB, soccer, ultimate) or even extended walking (until I corrected my form) eventually has caused pain or injury (e.g. meniscal ligaments) over the years. Today I’m still going strong, and have continued to avoid surgery… I did Stem Cell & PRP treatments a couple times several years back, which worked great. These days I’m still working it fairly hard (playing tennis 4x2 hrs/wk) and rarely have pain pop up, but it seems it’d be worthwhile to target the PCL for added mass… and if possible, tighten any laxity?
What do you think? Anything you’d recommend, or places I might look for research and/or protocols? Thanks!
Love the tendon content, arm-wrestler here struggling with elbow tendonitis (mainly tricep) and sometimes UCL pain. I've done some research and have seen results with overcoming isometric methods as Keith Baar recommends and I have to say you've condensed the topic really well, not a lot of people on youtube talk about tendon health in such a condensed and easy to understand manner. That being said I'd love for you to make a video on how to load these tendons in these odd spots, how I might be able to apply overcoming isometrics to them, as well as, the volume that the literature recommends (sets and rests as well as hold durations). Thanks!
I have the same probably as your's what type of exercise you did exactly for your triceps? Thanks
i actually had the same thing, i still do but it is a slow process, i have tricep tendonitis. It was a pain for me to do overhead extensions, now i can do it with 15 pounds easy but slow and no pain. What i've done is wrist curls, i got a band to milk the tricep meaning i spam pushdowns fast as possible. I still train though, resting for me didn't help. And icing more on the tricep and the tendon. Static holds is really good as well, meaning i had taken a pushdown cable with a slightly heavy weight. i bring it to my side while my other arm is helping me bringing it down, and the arm thats holding the cable holds it for a good 10 seconds. These excersies help me out a ton. But the ones on youtube where i have to do wall tricep extensions hurts more than cable extensions so i just do exercises that doesn't give me any elbow pain nor tricep pain.
Hi, always also work on stretching them and another thing is make the blood flow in specific areas with light holds with a good 30 sec or 1min. It will take time be patient and stay strong ✌️💪
Exactly,that's why I came
Great advice, isometric holds have been a game changer for my Tendonosis.
Thank you for the breakdown, the recaps in your videos are the most important for me.
These should have been thought in the school. Thank you, very clear description!
I’ve been watching your videos for a while now. I gotta say I respect your videos; Just enough information for us to understand and add to our awareness in training. Thanks man!
Thanks for the great insights on tendon health and strength. I would love to hear about specific exercises for elbow UCL and rotator cuff tendons.
As a 50 y.o. my primary focus is injury prevention, seen too many guys so strong that the muscles rip the tendons apart.
Collagen synthesis is the game changer, thanks ! Subscribed!
What great content. Well presented.
A subject that not many touch on and something that many of us suffer with.
So thank you for putting this video out.
I am in real pain daily with my tendons.
Shoulders, elbows and wrists are most painful.
I have an idea to now focus on isometric exercises and build up to eccentric exercises with heavy load.
Thank you :)
I feel like this channel is my little secret. Your content is literally one of if not the best ive seen
Patellar tendon issues here. My right knee has popped out about half a dozen times. The last issue I had a slight hyper extension which caused a thickening of my tendon. Been over a year still expience pain. Only thing that helped were wall sits. Thanks to you I tried holding a leg extension exercise and noticed a huge improvement and less pain for days. I’m going to continue. Thank you. Any other static holds that may help ???
Great video
If you could recommend some exercises that strengthen the Achilles, I’m recovering from two Achilles tears, and want to come back to soccer with full confidence. Love the content and this video. Thank you for your information and knowledge!
Have you seen monkey feet? It connects to a dumbell for weight. Might help? (But I don't know lol)
Thanks for the great info's as few content focus on tendon strength but could you please advise regarding excerices for supraspinatus tendinopathy. Thanks coach
Hello Coach, this is a great video. Do you have great eccentric exercises for groin pain and tight adductor? Could be a video idea. Thanks
Thank you for the video. Do you have any advice for exercises for anterior ankle and foot pain to build up tendon and cartlage strength 😊?
Last I checked there is not especially compelling evidence for supplementing with collagen for tendons. I believe you are much better off ensuring your total protein intake is sufficient, as protein will give you the amino acids necessary to synthesize the collagen, and you are going to break down the collagen into the amino acids when you eat it anyways.
Hey man! About the last question, could you tell more excersices for tendons on fingers and forearms?? Something to supplement rock climbing … thanks!
🎯 Key Takeaways for quick navigation:
00:00 🎙️ *Introduction to Tendon Strength Building*
- Overview of the video's focus on tendon strength and collagen synthesis.
- Mention of covering research principles and examples of tendon training later in the video.
01:08 🧪 *ACL Study and Tendon Response*
- Discussion of an ACL study illustrating tendon response to training stress.
- Emphasis on the impact of stress inducing microscopic tears and triggering an inflammatory response.
- Introduction to the mechanism causing growth in tendons versus muscles.
02:18 📚 *Isometrics vs. Eccentrics: Research Insights*
- Presentation of a systematic review comparing isometric and eccentric exercises.
- Isometrics considered Grade A evidence, effective for short-term pain relief.
- Eccentrics recommended for long-term pain reduction and improved knee function.
03:53 🎯 *Directing Load to Specific Tendons*
- Emphasis on directing load to specific tendons for effective training.
- Examples of tailoring exercises for patellar and bicep tendons.
- Importance of isolation exercises for targeted tendon stimulation.
05:05 ⚙️ *Progressive Loading and Weight Considerations*
- Guidance on progressing from isometrics to heavier eccentric exercises.
- Recommendation to use weight challenging enough, reaching 70-90% of maximum contractile strength.
- Encouragement to avoid high-rep scenarios for optimal tendon strength development.
06:03 💊 *Collagen Supplements and Conclusion*
- Recommendation for collagen supplements for tendon health.
- Clarification that supplements focus on collagen synthesis and joint health, not muscle protein synthesis.
- Recap of the key takeaways on tendon building and a call for viewer engagement.
Made with HARPA AI
Hi
Great content
For the front raise for bicep tendon why is it neutral If its underhand would it work too because I can squeeze the bicep and focus on it and not the delt if that makes sense
Also the resistance curve with weights means the resistance at 0 so.would cables be better
Struggling with a tendinopathy on my left knee, now it has been improved, mainly split squats (elevated heel) and cyclist squats, 4 sec on the way down go up as quick as you want (can)
Hey man. What are the exercises you recommend to strengthen the knee’s tendons. 😀
Hey Matt, great video!
Where would you say an isometric should be placed in a session?
Should one precede their main lifts with iso's or should they be saved for afterwards?
I am a huge fan of your work!
Keep educating! - Josh
I've had athletes do just isometrics if they're pretty flared up and can't handle much. I've had others superset isometrics with plyos or with slow controlled full range of motion work. Great way to introduce more stress but keep the pain level down below 4/10. It really depends on the individual.
My patella tendon and adjacent ligaments (LPTL,LPML) has this burning feeling whenever I a heavy and slowish eccentric on squats. I don't have any tendon typically. Wondering if the squats are highlighting or causing the issue.
How to build shoulder tendons for throwing in base ball or smashes in Badminton
Thanks Coach! Huge fan of your work and the movement system CSCS STUDY Guide.
I'm a competitive athlete recovering from a quadriceps tendon injury and using the ATG System to rebuild my knee. Any other insight you might have on quad tendon rehab, would be appreciated! Cheers!
Nice! ATG can work well just make sure to also challenge the mid range with a strong quad contraction. (ex: Leg Extension Isometric, spanish squat, or regular split squat). These all allow you to produce a stronger quad contraction and more strain through the patellar tendon and quad tendon than you get at end range, so they can be a great addition to the ATG work.
@TheMovementSystem thanks for the detailed response. That makes a lot of sense! Thanks for your help!
Hello! Could you please tell me where I can read or learn about this ATG system? I have never heard of it. The connective tissue encasing my patella was sliced open during surgery for a patella fracture years ago, and my knee’s never been as strong since. I can feel that my quad muscles have the capability to work harder, but the weakened tendon holds me back. Thank you very very much. A method to rehab my tendon could improve my quality of life a great deal.
@@mariclairtan7024ATG system was developed by KneesOver Toes guy.
I had micro-tears in my triceps tendons due to overuse and stopped working out for years. Have been slowly getting back to pressing/adding load so I appreciate these videos.
Hey man how are you now?was it level 1 tear or partial tear and the problem if the tendon will be strong as if it was not injured?
@@Yujiro945 @Yujiro945 the doctors simply described it as "micro-tears" so something more similar to lvl 1. I did Physical therapy for a while but was not as consistent as I should have been. Over the past year I've been loading the tendons slowly and feel much better. I'm even starting to lift again. We will see if I can regain full strength over time.
@@Roilan_ great bro I hope you’re full recovery but how to know if the tendon became at its normal strength?
@@Roilan_ so at first when the injury happened you couldn’t move your tricep right for me my bicep it’s locked. I can’t move it Nor flex it.
@@Yujiro945 I don't know If I will be back to full strength yet but I am hopeful. As for me, I was always able to bend at the elbow, but I had constant dull pain. It sounds like what You have is different from me. I would suggest trying to get medical help as soon as possible so that it doesn't get worse and you can maximize your recovery.
I'm in my 60s and seem to regularly get tendon problems now. They're such a pain in the ass that I've decided to add a cycle of heavy eccentrics for each major joint into my usual training.
For a tendon injury I'd advise taking a vitamin C tablet and a collagen supplement an hour before heavy eccentrics exercises for the tendon - a huge amount of patience is also needed.
Would collagen synthesis of the supraspinatus tendon increase the chances for shoulder impingement?
Is there any exercise suggestion for my hip, it would be very much appreciated
I had surgery on my wrist and had 11 screws put in with a plate(motorcycle accident), since then i have pain in my elbow on the inside, like golfers elbow but it only hurts when my fist is in a closed position like gripping a bar. If i isolate pressure on each finger the only finger tendon to hurt in my elbow is my ring finger. I have had mixed responses saying its my forearm muscle or my bicep at the elbow flexer and someone even said my shoulders are too weak. What do you think the pain could be from and how would you suggest i fix it?
Go to the doctor. Nobody can diagnose you through the youtub comments.
I'm very interested in strengthening tendons and ligaments in hamstrings,knees, and groin. I train high school throwers in discus, hammer and shot. It is very repetitive training
Is there good research around collagen supplementation and tendon health? My understanding was that the current research was more around skin, hair, and nail health.
Alan Aragon did a research review on it recently. I’m not reading that research personally but I trust his takeaway that it’s probably a good recommendation for those with tendon pain.
Can you link some videos for strengthening knee tendon and ligaments for Skiing activity!
You’ve mentioned repetition at 6-8 reps. What about for sets? Is it better with 3 sets or 4 sets?
Love the content! Most physios are even aware of this.
Quick question if I may: At what point of weight or reps would i be able to stretch the calf and soleus since im dealing with insertional achilles pain? I was doing well with no pain then after soleus stretching for a few days the pain returned. I had gotten to the point where i got back into running and even running 20 minutes without any pain. I was stretching because the running is causing soleus tightness.
Thanks again and really appreciating the content!
Depends case by case but I don’t typically would really progress and be consistent with the isometrics and top ROM work before adding compression. That tightness is likely more perception than muscle shortening and typically resolved on its own without stretching
@@TheMovementSystem pls i would love to build my tendons around my shoulders and knees what exercise can i do ?. Thanks in advance
Going through semimebranosus tendinopathy as we speak! In 4 weeks I managed to start slow running and low intensity soccer sessions. I applied this program : eccentric focused strength training for the tendon. 24 hour after I rest then I do isometric and mobility exercises. 24 hours after I try to run or play soccer with low intensity that is.
I should include that pain is two out of 10 and does not progress or worsen after any activity.
Do you have any suggestions for a better program than this?
I’m 3 days til 6 months post tib fib break, where I had a tibial rod put in and 4 screws, two lower and two upper. I play rugby at a D1 collegiate level, I’m looking to get my first match back January 20th. I know I need to focus on my tendon strengthening, what can I do to reach my goal by then? I’m finally able to do a poor limp job for maybe 50 feet. I have very low explosive power out of my right leg. My dorsal flexion and my plantar flexion are poor currently due to some nerve damage. I’ve been making leaps and bounds in that area the past few weeks. I’ve also been breaking down my scar tissue around the ankle and knee.
What do you recommend for building up knee strength?
I have trouble with keeping my left ankle stiff enough for sprints and jumps. Any exercises that would help me (rep/sets)? Isometric don’t seem to be helping me as much
Wow, that study showing the difference in volume of the ACL was very telling.
So the same approach for building tendons applies to ligaments?
Hey i really hope you see this. So i’ve been trying to improve my explosivness/athleticism, Does taking 20,000 steps a day reduce vertical? I used to run a lot of long distance but stopped that months ago, now for my vertical i play 5v5 baskerball on tuesdays and thursdays and then saturdays i do leg day strength and plyo metrics . I love to get 20,000 steps a day cause its low impact but ive heard it can reduce my vertical cause its still a lot . What do you think?
Can you collab with Jeff from Athlean X? Idk if you guys know each other or not but honestly, I think that'll be a great video - 2 S&C coaches who know their stuff inside out!
Also - could you put a video out on S&C for tennis (if you haven't already)?
This sounds exactly like the information I needed. I’ve damaged my long head bicep tendon, front of the shoulder, and my physio suggested isometrics. But its good to know the theory behind it. Have you got any suggested exercises?
I've had that in the past and as the long head originates on the scapula I was given a shoulder exercise and a biceps exercise - following the isometric period.
Shoulder: Clap push-ups. Motion: Slow eccentric (lowering) part followed by explosive concentric part allowing you to clap.
Depending on the pain and your age you may not be able to do these on a flat floor. I couldn't and so I started doing them with my hands on a box a couple of feet high. I mistakenly tried to do a set of 10 reps - this was wrong as you must be at a height that only allows you to do between 3 and 5 reps, once you've achieved 5 reps drop the box height next time. Eventually you'll be doing them on a flat floor.
Biceps: Alternate Standing Biceps Cable Side Curl. Motion: Powerful concentric part (curling bicep) followed by slow eccentric lowering (straightening of the arm)
Set the cable at shoulder height. Stand sideways to the machine. Straighten your arm (laterally) and grab the handle - your arm & cable are at shoulder height but you're facing sideways to the machine so the long head of your biceps is being stretched laterally. From this position do your set of curls as described above. Swap arms to give your painful tendon a rest. I found the biggest problem with this was being able to adjust the weight on the stack so that I could keep the reps low - I pegged small weights to the stack but it wasn't a great set-up. However, happily even doing sets of 8 reps improved the pain and eventually got rid of the problem. 👍
Is this essentially a good formula to help those with hypermobility?
What isometric would you perform to help with ulna side wrist pain? Thanks.
Is the high weight ok for youth training? My son is 12 and wants to weight train. I am researching the best method and ran across your videos. He is an athlete who works hard.
Could you detail exactly some eccentric exercises especially for knees?
what are some exercises I can do for insertional strains in the Achilles?
What exercises should I do about triceps tendinosis?
What exercise should I do for my wrist and ellbows I am having a lot of problems with them
Of the ligaments and tendon around the spine..I would love to know that
I have bicep tendinopathy, what exercises can you recommend?
My left ankle is falling in causing foot pain and ankle pain in many spots. 6’ tall male, 175lbs. I’ve been doing foot inversion and calf work and have been dealing with the issue for a year with not much result. Any suggestions?
I'm currently wanting to do my elbow, shoulder, and knee tendons, but don't really know how to start. Help would be appreciated.
I tore the long head of my bicep. A slap tear. The doctors told me i didn't need surgery and just to rehab what's left. I'm back to being able to do pull ups again and I've been doing rotator exercises but higher reps of 15 to 25. What would be good to strengthen the remaining tendons?
I may get the surgery eventually anyways because I hate having half of my bicep connected. You can actually see the long head drooping down. I don't see how that can be a good thing. But I'm going with the doctor's recommendation for now.
Whats better for speed and explosivness
5 sec sprint + 25 sec recovery repeat 8 times
30 sec sprint + 90 sec recovery repeat 4 times
I need to strengthen the tendons in my shoulders but not sure what exercises target the tendons I need to work on.
what about postrior tibial tendon??
How much for an arm wrestling routine?
The LCL is not a tendon. You use tendon and ligament interchangeable as if they were the same. They're not.
What about weighted isometrics. Like a weighted back squat🤷. I'm trying to create more potential in my body to train heavier and harder, to jump higher.
How many sets for 6-8 reps?
I am no expert, but from the information I have heard and researched there is little to no research that shows collagen supplements have any benefits on your tendon health with isometrics/ in general. The research as far as I know doesn’t prove or deny whether it benefits tendon growth. It doesn’t hurt to try it is what most people say because it can’t negatively affect you, but there isn’t any proven research behind it.
Please help. Chronic patellar tendinopathy for like 10 years now.
I opted for surgery last 2017 but the pain just returned. I do tendon work almost everyday but everytime I return to play basketball, it will flare up and I'll need to start from scratch again. This is more frustrating than an ACL tear to be honest.
I do wall sits, single leg half squat holds, controlled squats and deadlifts.
Any advice? Thanks! Can I still cure this through therapy?
Furthermore,, my case appears as a partial proximal tear during MRIs. Any thoughts?
You may not be being precise and consistent enough with loading.
Do you have any program that I can avail?
I need to build my medial elbow tendons. I had to stop doing pullups because of pain in the tendon. Age 66 if that makes it harder.
time for patellar tendon isometrics? 5 seconds hold?
30 seconds is a good starting point then build up to strong 5-10 second contractions
is that why holding a horse stance for 2 minutes make my knees feel so good a day later ?
knee pain after basketball for 40's 😁
Isometrics can build muscle better than concentric and eccentric according to "the ultimate isometric manual" book that has all the comparisons
Trying to strengthen tendons and ligaments for jumping movements specifically. I feel like I know a few for the knee but any advice to strengthen tendons/ligaments in the ankle?
A wall sit is not an isometric exercise. It is a static concentric exercise because you are working against gravity. Isometric is supposed to be pushing against an unmovable object that will not push back when your muscles give up. With a wall sit, you are pushing against gravity, which will push you back when the muscles relax.
We should learn this at school. I tore my bicep tendon at 25yo doing dumbell curl, probably because I'm a smoker and came back to workout after a year of doing any physical exercise.
Achilles Tendon! @themovementsystem