Could you give a good exercise for golfist elbow tendinopathy?! Not sure if my plan is the right one, bc it's strange to load that tendon in isometric, there are many ways possible
Wow this is great. I didn't know isometric contraction was so valuable. I want to strengthen my tendons generally so this is a great video to help me try different exercises to achieve this.
Thanks for doing this video. I'm going to try what you're suggesting, although it's not what any physical therapist has recommended. I've had Achilles issues for a long time, over 20 years but hope springs eternal. f I hear you correctly it's a 7 of 10 load for 30 seconds 5 to 10 minutes 3 times a week?
I have a question. Can you do patellar tendon training the day before you do high intensity plyometrics? Or should you train the tendon after the plyometrics?
I don't think there's a universally correct answer here. Depends on the case. For some athletes I actually take out plyos completely for 4-6 weeks.. Others can do isos and plyos alternating back and forth in the same training session.
@@joeloh8817 I don't know because I don't know your training volume, how long you've had symptoms, what movements are provocative, your age, your goals, etc.
Great video! Thank you! I struggle with repeated tendon pain in the front of my shoulders and thought it wasn't curable without operations. I'm going to figure out some isometrics and give thus a whirl. Thank you again!
Hi I love your content I would like to see a general tendon all around work out ( some what fully body or main areas) to maximise less chances of injury and also strengthening please like a guide someone can do once or twice a week to combat injury chances
Thank you so much this video is super helpful. How would you go about strengthening your tendons in your triceps for tricep tendinopathy? Anytime I do flat bench or any tricep work I have a decent amount of pain on the end of my elbow where the tendons attached to the bone. Any thoughts or suggestions would be much appreciated.!! Thanks.
Hey! I'm busy trying to fix tendon pain in my elbows from tricep extension, and from forearm work like hanging. Going to try working with isometrics now for my triceps tendonitis :)
Matt, my guy, I just found your stuff last night and you are making life better already with your content. I swear I’ve learned more stuff from you than that NASM book I’m studying. Thank you for the content! Question: Plantar fasciitis/fascia chronic pain, what can I do to delete this ache man? It’s a PAIN in the booty.
I have this question as well. I wouldn't want to wear the muscle out before a workout, but concerned if after a workout my muscles would be too tired to do these exercises effectively.
@@tropicalsloth1954 You should train your tendons when their warmed up, so 15 minutes of squatting, monster walks, RDL's are a perfect warm up for your knee tendon training. Then you can start with eccentrics (15 min) and later HSR combined with an isometric interval (15min)
(in my experience) they are good to do before a workout (specifically holding and isometric hold) because they provide an analgesic effect (pain relieving). Treat it as part of your warm up, it doesn’t really tire you out.
@maxnels20 but there are also overcoming isometrics and heavyweight short rom exercises. Those seem to wear out the muscles, at least looking from outside
I've been doing calisthenics for many years but lately I have more and more elbow and forearm pain. I need to somehow find a way to solve this issue. I'd love to see a video regarding these issues.
@@joanllimi So, you have both tennis elbow (outer elbow) and golfer's elbow (inner elbow). I've had both over the years but with proper warm-up, mobility work and technique, I managed to solve tennis elbow. However, golfer's elbow (or medial epicondylitis) is a harder nut to crack.
I've got what seems like tendon pain almost below my achilles, kind of on my heel but not at the bottom but the back of my foot. It gets triggered during certain hamstring stretches that I've been working on, especially one one side during deep kettlebell windmills. I have also been working on fixing chronic anterior pelvic tilt, which I've heard can result in tight hamstrings and not necessarily combine well with hamstring stretching. I suppose as I've been stretching the hamstrings less this pain has also mostly gone away. But I'm curious what muscle this might have been, and if there were something I could strengthen to avoid this once I start doing more hamstring stretches again.
Dr. Matt Casturo. Great video which gives me a little hope that I can improve my left hip pain after hip surgury. I had my left femur replaced and they went in the front of the hip to replace. That was back in 2020. I have done all my PT work and still do it but after walking, aerobics etc. I get pain down there. Is there a tendon exercise that I can do to improve? Thanks Paul
Im noticing lately in the world of highschool and even middle school basketball kids tearing knees.How should I train a teenagers who are high level basketball players to strengthen the tendons be strong enough so they don't tear. How many times a day and what exercises.
I am suffering from tendinopathy of the gluteus medius and gluteus minimus tendons in their insertions on greater trochanter. I would really apreciate if you could help about what exercises i should do. This condition became after 5 years of sedentary lifestyle working sitting. Now, after 6 months of physiotherapy and 4 months of bodybuilding the problem persist. Thanks too much!
I have pain on the sides of my knee right before I get to a full squat position. If I warm it up I can stay on the bottom with less pain but the pain increases as soon as i start standing up. Could this be tendon pain? And if so , any suggested exercises for it? Thanks
I've had a torn tendon in my forearm. What exercise can I do. I pushing my hand against the wall. I'm also lifting a 10 lb weight 25 reps. Thank you for any help.
I have pain in my shoulders that has been going on for 3 years. MRI results show muscle and tendon tears. mobility and some isometric exercises help but Im pro mma fighter and pain returns. I need a more specific method that you suggest. Thanks for the video.
Coach, I play badminton, and my shoulder starts to ache from smashing too much. Regardless of my form, should I build up stronger shoulder by doing essentric and isometric? Should I train in the same direction as my smashes or in the opposite direction?
I've been struggling to recover from insertional Achilles tendinopathy for a few years, but I probably never received a good recovery exercise plan. What would you recommend doing ?
Hello Ive just started a tricep tendon lateral elbow rehabilitation journey after a repetitive strain injury on over head press. Im doing a combination of very high rep slow light work in many different movement patterns for blood flow before going into the static hold work you have suggested. I wanted to ask you in my case due to the elbow having pushing and pulling functions would you recommend say a Dumbell curl static hold and a tricep extension static hold at around a 90° arm bend? Thanks and all the best
In the video examples you seem to be moving the muscle through a range of motion of some exercises while others are lengthened isometric holds. Which is the desired modality for tendon strengthening?
Fantastically useful video, thank you! Ran into pretty bad post-tib tendon problems last summer… I’m almost back to normal now, but would appreciate any tips for exercises, as I want to make sure it heals as fully as possible.
I tried lots of stuff, so it's impossible to say. I did resistance band exercises, increasing amounts of running, rowing, kettlebells etc, calf raises. But, I have no idea whether my recovery went well or could have gone better, or what helped the most.@@ItsIrmenli
Heel walks (90-120s, keep the toes UP and OUT), Band Inversions (should feel in the post tib area, medial shin), balance exercises until you feel the burn, etc
I have pain behind the knee when sprinting (pulling my right leg back whilst upright). Ive gone to physios but is still lingering. I’m not sure if it’s a problem with my calf or hamstring or tendons. Would appreciate it a lot with your help 🙌🏿
hey thanks a lot this is a great help, and for some reason this info doesn't seem to be well known. I need help working on the inner elbow, i've got golfer's elbow issues. what's a good isometric exercise to get this one done? thanks!
Any suggested loading exercises for posterior tib tendonitis ? Any time I do eccentric heel drops and go lower than horizontal, it flares up pretty bad.
Really need a program for gluteal tendinosis. Can I do rehab and continue endurance training? I’m so tired of the fitness roller coaster I’m on. I’ll get some fitness then get derailed due to injury.
Then for the objective of "bulletproofing" shoulders, we know the various exercises targeting the cuff muscles are recommended but should they be done more slowly or isometrically to have a greater emphasis on the tendons/ligaments?
I have inner elbow tendon pain from rock climbing, it seems to be caused by a bicep curl/ chin up movement, any recommendations for exercises to heal it?
I recovered from achilles tendonitis but was told to keep strengthing my achilles / calves. This is my last year playing semi-pro soccer as I am now transitioning to coaching. I am doing isometric holds to warm up my calves and achilles and then doing weight training for my calves, hamstrings, glutes and quads. I do my iso's before every weight training (usually x2 a week) and before I take the field. I am just doing 45 sec holds x2, but will be switching to what you showed in another video of yours. Is that okay or do you recommend do not do weights after isometrics?
Hi, I have adductor tendinopathy that lasts for months, I've tried everything, I'm still suffering. Do you think that isometric exercises even if there is still pain could benefit from it? Greetings from Italy!
I injured my thumb by falling awkwardly with my hockey stick some years ago. I still get pain that I think comes from a tendon. Would slow grip exercises work to help this issue?
Hey Doc, my Mom hurt her hip flexors. The front of her leg at the hip is hurting her. I think she strained the psoas. She is very weak, and an older lady in 70's. so she will have to go lightly at first. What are some Rehab exercises I can show her?? Thank You for your Help!!!!
I just consulted a dancer with hip pain last week. We added some isometric adductor work with a modified Copenhagen, hip flexor with a band march, and hip abductor work with a side plank position leg raise. All very beneficial for building strength and stability of the deep hip.
I always have pain under the front delt.(bicep tendon or ant of the rotator cuff tendons?) could you help me find a isometric for those? Mostly with handstand pushups
Regarding viscoelastic creep; would this mean it could help improve range of motion? Or is a temporary stretch? I might be misunderstanding something here
I don't know about isometrics, but generally having external weight on the muscles in their full stretched positions will improve range of motion/mobility.
During the three months that I am doing isometric loading to heal the injured tendon (bicep / brachioradialis in my case), can I also do strength training for the associated muscles (like lat pull downs), or will that cause more injury or slow the healing?
Interesting stuff, much of which is from Keith, but I don’t think it’s validated. I love ISOs and slow strength, don’t get me wrong but I don’t know if it’s supported heavily enough to support that claim. Send me the sources though lol.
Follow along on Instagram to learn more: instagram.com/themovementsystem/
Could you give a good exercise for golfist elbow tendinopathy?! Not sure if my plan is the right one, bc it's strange to load that tendon in isometric, there are many ways possible
I had a big toe sprain. What exercises could I use to try and resolve that
I need one for shoulders!
Same
Yep, as a calisthenics guy I'd love to know how to keep my shoulders safe 😪😪
I'm not an expert on the subject. But I got good results by just holding myself on a bar. You can try changing from active to passive holds as well
Look up indian clubs shoulder rehab.
I love that you explained the science of how and why rather than just saying which exercises to do.
Yep, bicep tendon pain and top of forearms. Would love for you to do a video on these. Great content thank you!
Bicipital groove tendinitis exercises please
Up
Wow this is great. I didn't know isometric contraction was so valuable. I want to strengthen my tendons generally so this is a great video to help me try different exercises to achieve this.
Hey brother I need one for achilles tendon and plantar fascia!
Love your content!
Suffered with both those issues for 6yrs. Just won't go away.
please make a video on climbers injured fingers tendons recovery exercises and rehab. like A1,A2 pulleys.
This is a game-changing information man, if everyone knew this or even just the PTs...
Ah great video. Seems grueling to endure but the results will speak for themselves. An excellent video done here
Great content! Thank You much.
Thanks for doing this video. I'm going to try what you're suggesting, although it's not what any physical therapist has recommended. I've had Achilles issues for a long time, over 20 years but hope springs eternal. f I hear you correctly it's a 7 of 10 load for 30 seconds 5 to 10 minutes 3 times a week?
Best tendon strengthening video so far. Everything mentioned makes sense based on my own experience. Thank you!
This was surprisingly legit, and corroborates everything my physical therapist and personal experience says.
I have a question. Can you do patellar tendon training the day before you do high intensity plyometrics? Or should you train the tendon after the plyometrics?
He said plyometrics avoid the injured area so I think you can do it after the plyometrics when your muscles are fresh.
Thanks@@brianlamptey4823
I don't think there's a universally correct answer here. Depends on the case. For some athletes I actually take out plyos completely for 4-6 weeks.. Others can do isos and plyos alternating back and forth in the same training session.
Are you saying that I can do isometrics and plyometrics on the same day?@@TheMovementSystem
@@joeloh8817 I don't know because I don't know your training volume, how long you've had symptoms, what movements are provocative, your age, your goals, etc.
this man is the best gift to the world ever
Great video! Thank you! I struggle with repeated tendon pain in the front of my shoulders and thought it wasn't curable without operations. I'm going to figure out some isometrics and give thus a whirl. Thank you again!
Does it work?
Hi I love your content I would like to see a general tendon all around work out ( some what fully body or main areas) to maximise less chances of injury and also strengthening please like a guide someone can do once or twice a week to combat injury chances
Thank you so much this video is super helpful. How would you go about strengthening your tendons in your triceps for tricep tendinopathy? Anytime I do flat bench or any tricep work I have a decent amount of pain on the end of my elbow where the tendons attached to the bone. Any thoughts or suggestions would be much appreciated.!! Thanks.
This type tendon-specific training before or after muscle hypertrophy training in the workout?
Hey! I'm busy trying to fix tendon pain in my elbows from tricep extension, and from forearm work like hanging. Going to try working with isometrics now for my triceps tendonitis :)
Matt, my guy, I just found your stuff last night and you are making life better already with your content. I swear I’ve learned more stuff from you than that NASM book I’m studying. Thank you for the content!
Question: Plantar fasciitis/fascia chronic pain, what can I do to delete this ache man? It’s a PAIN in the booty.
Please kindly advise some exercise for golfer elbows please, stuck with me for months
Tennis elbow as well would be great too. Golfers get both as well as plantar fasciitis which I’ve heard is just a weak tendon or ligament…(not a doc)
I had an Achilles Repair April 2018, and a recent Patella Tendon Repair back in October....same leg
Great video and this method definitely helped me with my tendonitis via strongman training
I would love to see a video on ankle/lower leg, ie: posterior tibialis, sinus tarsi, etc…
i may have missed something, but the tendon focused exercises should come before or after standard workouts?
I have this question as well. I wouldn't want to wear the muscle out before a workout, but concerned if after a workout my muscles would be too tired to do these exercises effectively.
@@tropicalsloth1954 excatly what i thought
@@tropicalsloth1954 You should train your tendons when their warmed up, so 15 minutes of squatting, monster walks, RDL's are a perfect warm up for your knee tendon training. Then you can start with eccentrics (15 min) and later HSR combined with an isometric interval (15min)
(in my experience) they are good to do before a workout (specifically holding and isometric hold) because they provide an analgesic effect (pain relieving). Treat it as part of your warm up, it doesn’t really tire you out.
@maxnels20 but there are also overcoming isometrics and heavyweight short rom exercises. Those seem to wear out the muscles, at least looking from outside
Great video and information. Liked and shared. What angle should one train at for distal biceps and triceps tendons?
What about the teres in your back? I have shoulder problems with it.
I've been doing calisthenics for many years but lately I have more and more elbow and forearm pain. I need to somehow find a way to solve this issue. I'd love to see a video regarding these issues.
I have a similar issue with rock climbing. In my case it's on the outer right elbow and in the inner left elbow
@@joanllimi So, you have both tennis elbow (outer elbow) and golfer's elbow (inner elbow). I've had both over the years but with proper warm-up, mobility work and technique, I managed to solve tennis elbow. However, golfer's elbow (or medial epicondylitis) is a harder nut to crack.
Very useful information!
Thank you very much!
So 30 seconds isometric exercises for tendon pain and how much reps you can recommend?
I've got what seems like tendon pain almost below my achilles, kind of on my heel but not at the bottom but the back of my foot. It gets triggered during certain hamstring stretches that I've been working on, especially one one side during deep kettlebell windmills. I have also been working on fixing chronic anterior pelvic tilt, which I've heard can result in tight hamstrings and not necessarily combine well with hamstring stretching. I suppose as I've been stretching the hamstrings less this pain has also mostly gone away. But I'm curious what muscle this might have been, and if there were something I could strengthen to avoid this once I start doing more hamstring stretches again.
What exercises would you recommend for MCL strength? I seem to have strained it.
Dr. Matt Casturo. Great video which gives me a little hope that I can improve my left hip pain after hip surgury. I had my left femur replaced and they went in the front of the hip to replace. That was back in 2020. I have done all my PT work and still do it but after walking, aerobics etc. I get pain down there. Is there a tendon exercise that I can do to improve? Thanks Paul
Im noticing lately in the world of highschool and even middle school basketball kids tearing knees.How should I train a teenagers who are high level basketball players to strengthen the tendons be strong enough so they don't tear. How many times a day and what exercises.
I am suffering from tendinopathy of the gluteus medius and gluteus minimus tendons in their insertions on greater trochanter. I would really apreciate if you could help about what exercises i should do.
This condition became after 5 years of sedentary lifestyle working sitting. Now, after 6 months of physiotherapy and 4 months of bodybuilding the problem persist.
Thanks too much!
Heavy step ups and marches can be really beneficial.
@@TheMovementSystem I am very grateful! Have a nice weekend!
Like to strength calf tendon as my Son is fast bowler where he face backlog collapse it is due to strength in tendon
I have pain on the sides of my knee right before I get to a full squat position. If I warm it up I can stay on the bottom with less pain but the pain increases as soon as i start standing up. Could this be tendon pain? And if so , any suggested exercises for it? Thanks
I've had a torn tendon in my forearm. What exercise can I do. I pushing my hand against the wall.
I'm also lifting a 10 lb weight 25 reps. Thank you for any help.
Have you done anything for Hamstring Tendinopathy ?
Do you recommend just isometric loading for patellar tendonitis or isotonic heavy slow loading?
How much should general athletes tendon training for preventative purposes?
How do I know that my pain is a tendon pain and not something eles?
Can you please advise on a quad tendon and golf elbow tendon pain?
very very interesting as viscoelastic creep occurs in a lot of modern plastics such as polyethylene
I have pain in my shoulders that has been going on for 3 years. MRI results show muscle and tendon tears. mobility and some isometric exercises help but Im pro mma fighter and pain returns. I need a more specific method that you suggest. Thanks for the video.
Coach, I play badminton, and my shoulder starts to ache from smashing too much. Regardless of my form, should I build up stronger shoulder by doing essentric and isometric? Should I train in the same direction as my smashes or in the opposite direction?
How do I fix golfers elbow please? Had it for two years now as a tennis player.
I've been struggling to recover from insertional Achilles tendinopathy for a few years, but I probably never received a good recovery exercise plan. What would you recommend doing ?
Hello Ive just started a tricep tendon lateral elbow rehabilitation journey after a repetitive strain injury on over head press. Im doing a combination of very high rep slow light work in many different movement patterns for blood flow before going into the static hold work you have suggested. I wanted to ask you in my case due to the elbow having pushing and pulling functions would you recommend say a Dumbell curl static hold and a tricep extension static hold at around a 90° arm bend? Thanks and all the best
So should the exercise focus on the tenden, do it early or at the end of the workout?
I’ve had Quad tendon issues for over a year. Outside wall sits what other exercises would you suggest?
So how do I load the rhomboid / rotator cuff tendons?
Need for shoulder pain I have impingement and tendon rupture also from around 5 years or more
what exercises would you recommend to load the posterior tibial tendon?
What Range of Motion of a life should you hold the static isometric? Fully Lengthened? Fully Contracted? In between?
In the video examples you seem to be moving the muscle through a range of motion of some exercises while others are lengthened isometric holds. Which is the desired modality for tendon strengthening?
Fantastically useful video, thank you! Ran into pretty bad post-tib tendon problems last summer… I’m almost back to normal now, but would appreciate any tips for exercises, as I want to make sure it heals as fully as possible.
What helped you most?
I tried lots of stuff, so it's impossible to say. I did resistance band exercises, increasing amounts of running, rowing, kettlebells etc, calf raises. But, I have no idea whether my recovery went well or could have gone better, or what helped the most.@@ItsIrmenli
Heel walks (90-120s, keep the toes UP and OUT), Band Inversions (should feel in the post tib area, medial shin), balance exercises until you feel the burn, etc
@@codycornell2212 thanks! I never heard heel walks for post tib, always just toe walks. Worth a try!
Very good info! Ive been having lower abdominal tendonitis problems. Would an L sit be a good isometric load or is there a better option?
I have pain behind the knee when sprinting (pulling my right leg back whilst upright). Ive gone to physios but is still lingering. I’m not sure if it’s a problem with my calf or hamstring or tendons. Would appreciate it a lot with your help 🙌🏿
Could you please share 2 to 3 exercises for the achilles tendon for runners? I have got my Problems since 2,5 years now
hey thanks a lot this is a great help, and for some reason this info doesn't seem to be well known. I need help working on the inner elbow, i've got golfer's elbow issues. what's a good isometric exercise to get this one done? thanks!
Peroneal brevis tendon. Pain where it inserts into the 5th metatarsal.
Do these principles apply when trying to restructure tendons for performance i.e. jumping high? Or are plyometrics better suited?
Curious on high repetition training for localized blood flow to the tendon as well?
should you use overcoming isometrics or static isometrics?
static
Awesome content ❤
So doing isotineic calfs raises wont target the damage area in tendon?if so why they using them as secound phase?
Any suggested loading exercises for posterior tib tendonitis ? Any time I do eccentric heel drops and go lower than horizontal, it flares up pretty bad.
May start limiting the ROM. No more than 3/10 Pain. With time sure you will increase ROM and capacity
What are the Best exercises to strengthen elbow tendon? Tricep to olecranon.
Does this work well for ligament issues as well?
Been suffering with plantar fasciitis. Is/are there excercises that will target the tendons associated with this condition?
Really need a program for gluteal tendinosis. Can I do rehab and continue endurance training? I’m so tired of the fitness roller coaster I’m on. I’ll get some fitness then get derailed due to injury.
Then for the objective of "bulletproofing" shoulders, we know the various exercises targeting the cuff muscles are recommended but should they be done more slowly or isometrically to have a greater emphasis on the tendons/ligaments?
I have inner elbow tendon pain from rock climbing, it seems to be caused by a bicep curl/ chin up movement, any recommendations for exercises to heal it?
I recovered from achilles tendonitis but was told to keep strengthing my achilles / calves. This is my last year playing semi-pro soccer as I am now transitioning to coaching. I am doing isometric holds to warm up my calves and achilles and then doing weight training for my calves, hamstrings, glutes and quads. I do my iso's before every weight training (usually x2 a week) and before I take the field. I am just doing 45 sec holds x2, but will be switching to what you showed in another video of yours. Is that okay or do you recommend do not do weights after isometrics?
Hi, I have adductor tendinopathy that lasts for months, I've tried everything, I'm still suffering. Do you think that isometric exercises even if there is still pain could benefit from it? Greetings from Italy!
Give me the best for tibialis posterior tendonitis pls...
I injured my thumb by falling awkwardly with my hockey stick some years ago. I still get pain that I think comes from a tendon. Would slow grip exercises work to help this issue?
Hey Doc, my Mom hurt her hip flexors. The front of her leg at the hip is hurting her.
I think she strained the psoas. She is very weak, and an older lady in 70's. so she will have to go lightly at first.
What are some Rehab exercises I can show her??
Thank You for your Help!!!!
What are some isometric holds for the hip. My daughter is a dancer with pain.
I just consulted a dancer with hip pain last week. We added some isometric adductor work with a modified Copenhagen, hip flexor with a band march, and hip abductor work with a side plank position leg raise. All very beneficial for building strength and stability of the deep hip.
I always have pain under the front delt.(bicep tendon or ant of the rotator cuff tendons?) could you help me find a isometric for those? Mostly with handstand pushups
Would taking collagen supplements before exercise speed up recovery time or have any benefits to rehab or is it just a waste of money?
There's likely a small benefit from what I've seen
awesome. thank you for the content
Thank you
I need some help. I’m having a stinging pain in my left shoulder when I move my hand overhead in the frontal plane
Regarding viscoelastic creep; would this mean it could help improve range of motion? Or is a temporary stretch? I might be misunderstanding something here
I don't know about isometrics, but generally having external weight on the muscles in their full stretched positions will improve range of motion/mobility.
De Quervain tendinitis at wrist- any specific suggestions?
My hands(and upper back) are a mess from being on a computer all day, could you touch on the best exercises to help?
Lower back strengthening?
Torn ACL... What u saying?
30s for degenerative tendons but what about heavy 20s loading. Is that any good for tendon strength if the tendon itself isnt bad or only 30s+?
Tendon and ligament strengthen for arm wrestling pls. Perhaps also bone strength.
During the three months that I am doing isometric loading to heal the injured tendon (bicep / brachioradialis in my case), can I also do strength training for the associated muscles (like lat pull downs), or will that cause more injury or slow the healing?
what to do for golfers elbow please!
How long to hold the heavy isometrics?
30 seconds, 90 seconds rest, 3 sets.
Thank you! How can I strengthen my inner knees? MCL?
Is there a recommended rep range? Like, how many reps mean the weight is too light?
You're a life saver, bro
Hi... 🎉Pls ACL recovery😢
Interesting stuff, much of which is from Keith, but I don’t think it’s validated. I love ISOs and slow strength, don’t get me wrong but I don’t know if it’s supported heavily enough to support that claim. Send me the sources though lol.