You need to do a video on the tendons of the foot, the plantar fascia. Old soldiers, martial artists, soldiers, runners, and anyone who's spent a career on their feet all day for years and decades will appreciate it.
Traditional Martial Arts do a lot of this kind of training (isometrics and slow movements). That's because, in high velocity and force (power movements) the tendon don't actually do a lot in the contraction, but the antagonist muscle's tendon receives a great amount of tension in order to stop the movement before the articulation just breaks of.
@@f6nd in sports like martial arts, the tendon of for example the front part of the wrist may not be working too much in a certain movement, but the tendon of the back part will be working at slowing down the muscles so you dont get injured
@@f6ndits like trowing a ball. People got injured alot in the shoulder because the muscle responsible for stopping the arm is in most cause undertrained. Resulting in tendon injuryin the shoulder
These are good tips my friend. Dealing with injured athletes in this area, the next important step for wrist/hand issues, I believe, is to teach them how to integrate the fascia/connective tissue and muscle upstream. Involve more of their upper arm, pecs, lats, etc. to help distribute, load and absorb forces more evenly across the system as opposed to the local tendon where the injuries keep occurring. Keep up the good work!
This might be why ISOMETRICS ARE THE WONDER WEAPON OF STRENGTH BUILDING ACCORDING TO OLD SCHOOL WEIGHTLIFTERS (see Bob Hofmans' power rack back in the 50s and Paul Anderson's heavy supports etc.), as strength is given more by tendons and connective tissue.
Please make a video about cartilage and ligament rehab and strengthening. As a boxer and weightlifter wrist injuries are one of my worst nightmares. Anyways, this video you've uploaded is indeed helpful 🎉
With heavy weight what challenges you Do the farmers walk the suitcase walk wrist rolls forward backwards then palms towards the ceiling and roll that will burn like hell. Squeeze two five pound weights together and do gamer curls. Careful the weights will want to slip out of your hand if not squeezed hard enough. Just hang by your hands. Can you do push ups on your fingers? If it just lean forward on them until they get strong enough to do push-ups o them. Get yourself a good pair of hand grips.
I do grip and pinch work, lots of pullups from towels, balls, rope, etc., and that is isometrics, but nothing has ever made my wrists and hands stronger and noticeably bigger like steel clubs, mace bells, and kettlebells. In the last year, my hands and forearms have gotten about 10-20% larger. I think its mostly the club bells. Buy them used and learn the basics from UA-cam vids. Swinging weights will also build a really powerful core
@@trill2400 Yes. Not Indian clubs, but steel club bells. Movements based on ancient warfare, metal clubs have been used by sword and shield carrying warriors for thousands of years. If you try it, you'll be hooked. I use two fifteen pounders, or one twenty pounder in one hand, or one 30 pounder in two hands.
Interesting that your video popped up over there on the right side of my screen 🙄 When I turned 70 beginning of the year & COMPLETELY out of shape I started lifting weights. 3 days a week upper, legs, different uppers. One of the exercises I added was wrist curls to build that strength. BUT watching another geezer workout video a week ago I added a farmers carry as a warmup to my routines. Built up to 35 pound dumbbells so far I do a fast lap around the gym. Certainly works on my grip gets blood flowing and improves balance as well. Thoughts?
Arm wrestler here. For pronation and supination I like to use a 10 lb plate in a bucket of rice. This is what you'll need. 5 gallon bucket with a lid 20 lb bag of rice 10 lb plate Dump the bag of rice into the bucket. Submerge the 10 lb plate about an inch or so into the rice. Pronate or supinate the 10 lb plate in the rice. I usually do 3x10 both hand and both directions. You'll have to grip the bucket with your opposite hand to prevent it from moving around. Your resistance is a combination of the 10 lb plate itself, and how deep you submerge it into the rice. Think of it as using a screwdriver, but with a ton more resistance. This is just one of the many exercises I do for arm wrestling. Enjoy! 💪😎 Edit: I would add a word of caution. The pronation puts emphasis on driving through the fingers. It is rough on the index fingers and thumbs. I came up with this for my style of toproll, but it probably isn't for everyone.
Instead of 3x10s, why don't you try just twisting for 30 seconds straight? Maybe try walking around the bucket to keep the 30 seconds worth of resistance. Would you mind trying it out for a few weeks and let us know how it goes for you?
@@sergemarlon I can try time intervals for sure. The bucket I use now is a mix of rice and paver sand. I have tried two 10 lb plates before to increase the thickness of the grip, and to increase the overall resistance. You can also just bury the plate deeper into the rice for more resistance. I found that to be the most productive when I want to go harder.
@@lorcan8484 here are a few things to consider. 1. I did not say anything about a "rice hand exercise." I described a pronation/supination exercise that uses rice and a 10 lb plate. You submerge the weight into the rice, not your hand. 2. Rice, sand, corn, etc... these things are just mediums that create resistance against movement. To say that they don't work is very short sighted, and speaks volumes of your lack of experience. 3. If you are going to attempt trolling you should at least consider using proper sentences.
i have 4 wrist injury in my history 5 year of training, but the most painful one has got to be the Skieers thumb, oh my god it took me 2 years to recover from it. I also injured my ulnar and my dorsal as well. i also born with a hypermobile joint so i think im very susceptible to injuries on my joint. At this point i am so tired of wrist injury and decided to train armwrestling, i focus a lot on doing wrist curl, rising curl with belt, pronation curl, reverse wrist curl and a bunch of heavy isometric for my wrist. I am now injury free because of it. I hope people would focus training their wrist like they train their biceps/triceps
I've been doing alot of isometrics (much of it through calisthenics). My joints feel like steel now. I started it from pulling a ligament in my butt (during kick). Every athlete MUST do isometrics to prevent injury, especially if you're older (like me)
The most rehab programs wrists included just do movement instead of isometrics. Can you give arguments to decide which one is better, or to just do both.
Probably depends on the case and is often beneficial to do both. For changing the properties and strength of the tendon high load is required and isometrics are typically a safe and well tolerated way to do it
Would the exercise at 7:40 be enough to train ulnar side adequatlely or is the focus more on the radial deviation? Is there another exercise that could be used specifically for the ulnar side?
For older people just roll up and down a cloth style bath mat on broom stick or long dowel. Squeeze two either steel or rubber round weights together and do a hammer curl.
Wow brilliant video! There's not many here on UA-cam that understand you need to have a high load to actually engage the damaged part of the tendon. I have a couple questions: are isometrics truly better than slow eccentrics for tendon strength? Does the research support this? And does this apply to ligaments as well? I have a damaged central TFCC in my wrist (aka torn ligament) and I can't find much research on how to strengthen ligaments. Thanks a million
I’m not aware of any such studies. There are some meta analyses comparing isometric with heavy slow resistance exercise showing similar outcomes. There are case level studies with different protocols and higher loading and more mechanistic results of tendon remodeling that we don’t yet have large scale evidence for. A lot of this comes down to evaluating what is out there as a whole plus experience plus clinical reasoning so I can’t point you to any one study.
@@TheMovementSystem thank you for the clean answer. I’m experimenting with isometrics. I have weak “loose” tendons in my shoulders and wrists. Becoming stronger at moving weights around doesn’t feel like the best thing. Maybe RESISTING to the movement is more beneficial.
Good stuff, thank you for sharing! Do you know if there is a similar training that would develop tendon strength and/or rehab the tendons in the elbow for pitching in baseball? I’ve noticed that tendon injuries are on the rise for professional MLB pitchers and it seems like there must be some sort of training to help “bullet proof” their tendons.
Thanks for the video, it was very informative! I'm actually rehabbing a m8nor wrist injury myself. Question though, would the same principles apply to overcoming isometrics as well as the yielding isometrics that you described? Thanks!
Would it be ok to start the first exercise and then the second exercise on a different tendon while the first rests? So that the whole session can be completed in about 10 minutes instead of 20
I've had pain in my shoulders and mid arm for a while now, which I've been told is caused by bicep tendonitis. Do you have any suggestions that could help me with that? Any help you could give would be greatly appreciated. Thanks.
Thank you for this! Would you suggest that I do super high light reps first to get blood flow into the area and then do this static holds once im warm?
My Carpal tunnel ( medial and ulnar nerves) get aggravated by tight forearms and damage to tendons on flexors I think. Hope he reply if he has some knowledge of Carpal tunnel originated by problems in wrist flexor tendons.
I am currently recovering from golfer's elbow and also tennis album. At what point in the recovery process would it be safe to start doing these exercises. Should I wait until the pain is completely gone or mostly gone?
I dialed back the weight to where it was tolerable and worked up slowly. If I had waited for the pain to be gone I'd never get started. Also if you just leave it for a long time (like a couple years) it won't heal right either.
@@zerrodefex my job is pretty physical and i stress it every day at work and sometimes at home too. I am not going backwards but am slowly getting better so i am thinking tha t maybe additional loading might not beca good idea yet. Every week is noticeably better. Not by a lot, but its noticeable. I am also able to load it more and do more before it bothers ne so i assume im on the right track. Your thoughts?
Really think that freak power boxers have just insane tendons. You'll see people with perfect technique just not hitting as hard as some of the hardest hitters. Sure timing is a thing. But goddamn, feels like having iron tendons maximizes force transfer from your kinetic chain to your opponents skull
Exactly. You are strong to the point your tendons can handle the forces. If your wrist is not moving its like you punch with a wooden or metal object...
What if I get a hammer and hit something hard with it repeatedly for months? My thought behind this is that blacksmiths have thick meaty hands snd wrists.
Tears, yes. Tenosynovitis yes. That's an inflamed tendon sheath rather than an inflamed tendon.. Had the former and it showed up. Have the latter and it's sooooo painful. Don't personally know about tendinopathy or tendonitis, but I don't see why not. Anyhows, hope you've improved from 6 months ago!
When I'm lifting and doing calisthenics my forearms usually get pretty stiff and sore from all the heavy load. Will this help with that? Regardless it all seems like really good advice.
So I’m in PT for a bicep tendon issue that has persisted for about 7years now. I’ve gotten a lot weaker in that time. I’m getting strength back but pain is still there if I do pt daily. Should I add these in with the pt? Or would that be to much?
@@zerrodefex bro I’ve gone to multiple pt places unfortunately. The pain ends up becoming too much and I end up having to stop. They say there’s no need for surgery either so idk what to do. I’ve actually been so depressed I haven’t gotten out of bed for 3 months I’m so tired of pain. It’s now my entire left arm and into my pec and up into my throat when it gets bad. I’d love to find some kind of experimental trials for something. I’m also considering saying screw it and getting a couple cycles of steroids but idk if that’s gonna help or hurt
Hey, I did PT for all this. While it helped a lot, I am still getting pain on the sides on one arm. We DID NOT do any isometric exercises with heavy weights. I am certain this will do the trick You need to rest 90 seconds because, unlike muscles, tendons have very poor blood flow and tendons heal much slower than muscles. Tendons are not muscles. They just connect between muscles and bones. I will start doing this right now. It's the one thing I didn't get in PT.
Maybe a little bit for grip strength. The real benefit to that though is the modifying the tension relationships between muscle groups in the shoulder. Ex: facilitating relaxation in levator scapulae, lats, and rhomboids to help serratus, low traps, etc. better upwardly rotate the scap and create more space in the subacromial space.
i have a question: lots of people say that a very fast runner is faster than the others because he has very good tendons. But i don’t think it is just because he does all this type of training (heavy/ slow). So the question is: If to achieve tendon strength you have to train heavy and slowly, why don’t faster athletes use this type of training but still go fast? This could be genetics but i wanna understand a little better
Actually that has more to do with length of tendons. Often elite sprinters have very high calf muscles and longer achilles tendons allowing for more energy to be stored during the fast stretch of sprinting. That's anthropometrics which is different than what you get from training (collagen synthesis).
90 seconds seems like a very long rest for such a small area. Is there a tendon specific reason why we need to rest that long? My muscles feel ready to go no more than 45 seconds after, but obviously I don't know what's going on under the hood
Are these workouts good for de quevains syndrome it’s on my dominant hand and it’s very annoying n it’s making me depressed because it hasn’t heal in a long time n I can’t play my favorite sports and workout like I love to this situation really sucks
You have my sympathy. My de Q's took over a year to mend, but that was without exercises as I was a bit less clued up back then. That was about 15 years ago. Only bothers me very, very occasionally now. Try the ulnar and radial deviation at 7.40ish with ultra light weights to start. It that aggravates it may not be quite the right time and just do whatever your therapist suggested instead for a while.
Tennis elbow can benefit from isometrics, especially to reduce pain. But for long-term tendon repair, use progressive isotonic (full contractions) loading with slow loads, about 7 reps to failure. Couple sets. 3x a week. If the pain is worse the next day, lower the intensity.
What also helped me was chicken collagen, it's rich in type 2 which is what your tendons and cartilage are made of. Started seeing faster recovery after adding it to my diet several months ago.
i recently bruised my tendon boxing from not wrapping (i wrap now). I was doing dumbbell curls to strengthen my tendon... HOLY FUCKKKKK. it hurts so much now lol compared to the non bruised side. But I know if i dont make it stronger it wont get better and its not gonna get stronger if i cant push through the pain since its already weakened. chicken or egg scenario.
The Key to Building Strong Tendons (Full Body): ua-cam.com/video/9mOlN9lDg_U/v-deo.html
thank you so much! But the question with me is, can you hurt your tendon by overloading it too heavily? Thanks
You need to do a video on the tendons of the foot, the plantar fascia. Old soldiers, martial artists, soldiers, runners, and anyone who's spent a career on their feet all day for years and decades will appreciate it.
Really nice video can u make same for pelvic n leg tendon strengthen 😊
Traditional Martial Arts do a lot of this kind of training (isometrics and slow movements). That's because, in high velocity and force (power movements) the tendon don't actually do a lot in the contraction, but the antagonist muscle's tendon receives a great amount of tension in order to stop the movement before the articulation just breaks of.
Cheers!
can u explain in simpler terms
@@f6nd in sports like martial arts, the tendon of for example the front part of the wrist may not be working too much in a certain movement, but the tendon of the back part will be working at slowing down the muscles so you dont get injured
@@f6ndits like trowing a ball.
People got injured alot in the shoulder because the muscle responsible for stopping the arm is in most cause undertrained. Resulting in tendon injuryin the shoulder
What exercises could be taken from marial arts to develop tendons?
bro unintentionally guided us for being an arm-wrestler😂
Cringe comment. this isn't even close to AW specific exercise. you sound like some normie thinking forearm exercise = aw exercise 🤓
Arm wrestlers know how to keep wrists healthy and strong after all.
These are good tips my friend. Dealing with injured athletes in this area, the next important step for wrist/hand issues, I believe, is to teach them how to integrate the fascia/connective tissue and muscle upstream. Involve more of their upper arm, pecs, lats, etc. to help distribute, load and absorb forces more evenly across the system as opposed to the local tendon where the injuries keep occurring. Keep up the good work!
This might be why ISOMETRICS ARE THE WONDER WEAPON OF STRENGTH BUILDING ACCORDING TO OLD SCHOOL WEIGHTLIFTERS (see Bob Hofmans' power rack back in the 50s and Paul Anderson's heavy supports etc.), as strength is given more by tendons and connective tissue.
Where is my rice bucket
5 gallon bucket of rice is an incredible pump
Great Channel! Very clear, concise, and educational!Thanks!
Please make a video about cartilage and ligament rehab and strengthening. As a boxer and weightlifter wrist injuries are one of my worst nightmares. Anyways, this video you've uploaded is indeed helpful 🎉
With heavy weight what challenges you Do the farmers walk the suitcase walk wrist rolls forward backwards then palms towards the ceiling and roll that will burn like hell. Squeeze two five pound weights together and do gamer curls. Careful the weights will want to slip out of your hand if not squeezed hard enough. Just hang by your hands. Can you do push ups on your fingers? If it just lean forward on them until they get strong enough to do push-ups o them. Get yourself a good pair of hand grips.
This is extremely helpful. Thank you. Glad I found this channel.
Gonna be a ton of help for bowlers. Thanks!
I do grip and pinch work, lots of pullups from towels, balls, rope, etc., and that is isometrics, but nothing has ever made my wrists and hands stronger and noticeably bigger like steel clubs, mace bells, and kettlebells. In the last year, my hands and forearms have gotten about 10-20% larger. I think its mostly the club bells. Buy them used and learn the basics from UA-cam vids. Swinging weights will also build a really powerful core
You serious?
@@trill2400 Yes. Not Indian clubs, but steel club bells. Movements based on ancient warfare, metal clubs have been used by sword and shield carrying warriors for thousands of years. If you try it, you'll be hooked. I use two fifteen pounders, or one twenty pounder in one hand, or one 30 pounder in two hands.
@@JohnBullard it there a video that explains how to use them?
@ 8:30, I don't have have mallet or bigger hammer or golf club but I use standard size shovel for alternative..
A good amount of this would help welders, blacksmiths, carpenters, woodworkers, lumberjacks, masons, tilers, construction workers and electricians.
Great advice, great delivery subscribed
Brilliant, thanks a lot! To me doing it with an elastic band and a plate attached to it feels somehow even better.
I like your videos!thanks for sharing! All the best from Belgium
Interesting that your video popped up over there on the right side of my screen 🙄
When I turned 70 beginning of the year & COMPLETELY out of shape I started lifting weights.
3 days a week upper, legs, different uppers. One of the exercises I added was wrist curls to build that strength.
BUT watching another geezer workout video a week ago I added a farmers carry as a warmup to my routines.
Built up to 35 pound dumbbells so far I do a fast lap around the gym. Certainly works on my grip gets blood flowing and improves balance as well.
Thoughts?
thoughts and prayers
Arm wrestler here. For pronation and supination I like to use a 10 lb plate in a bucket of rice. This is what you'll need.
5 gallon bucket with a lid
20 lb bag of rice
10 lb plate
Dump the bag of rice into the bucket. Submerge the 10 lb plate about an inch or so into the rice. Pronate or supinate the 10 lb plate in the rice. I usually do 3x10 both hand and both directions. You'll have to grip the bucket with your opposite hand to prevent it from moving around. Your resistance is a combination of the 10 lb plate itself, and how deep you submerge it into the rice. Think of it as using a screwdriver, but with a ton more resistance. This is just one of the many exercises I do for arm wrestling. Enjoy! 💪😎
Edit: I would add a word of caution. The pronation puts emphasis on driving through the fingers. It is rough on the index fingers and thumbs. I came up with this for my style of toproll, but it probably isn't for everyone.
That's a good idea I will try that. Thanks for sharing
Rice hand exercise doesn't work . that's some bs u see on internet. lmao not even slight tension.
Instead of 3x10s, why don't you try just twisting for 30 seconds straight? Maybe try walking around the bucket to keep the 30 seconds worth of resistance. Would you mind trying it out for a few weeks and let us know how it goes for you?
@@sergemarlon I can try time intervals for sure.
The bucket I use now is a mix of rice and paver sand. I have tried two 10 lb plates before to increase the thickness of the grip, and to increase the overall resistance. You can also just bury the plate deeper into the rice for more resistance. I found that to be the most productive when I want to go harder.
@@lorcan8484 here are a few things to consider.
1. I did not say anything about a "rice hand exercise." I described a pronation/supination exercise that uses rice and a 10 lb plate. You submerge the weight into the rice, not your hand.
2. Rice, sand, corn, etc... these things are just mediums that create resistance against movement. To say that they don't work is very short sighted, and speaks volumes of your lack of experience.
3. If you are going to attempt trolling you should at least consider using proper sentences.
Viscoelastic Creep sounds like a at least semi-sophisticated insult to me.
Yeah whatever, You Viscoelastic creep 😂
i went to the rock climbing gym a few times. it was very humbling and i am already so humble. dude those guys and gals are beasts.
Great content thank you 👍
Thanks.
awesome videos thank you so much. have been having issues from my mouse, gonna strengthen rather than stretch. : )
Great video
Can you plz also made a video on tendons of elbow.
i have 4 wrist injury in my history 5 year of training, but the most painful one has got to be the Skieers thumb, oh my god it took me 2 years to recover from it. I also injured my ulnar and my dorsal as well. i also born with a hypermobile joint so i think im very susceptible to injuries on my joint. At this point i am so tired of wrist injury and decided to train armwrestling, i focus a lot on doing wrist curl, rising curl with belt, pronation curl, reverse wrist curl and a bunch of heavy isometric for my wrist. I am now injury free because of it. I hope people would focus training their wrist like they train their biceps/triceps
6:50 have been doing this everytime I one-trip the groceries from the car to my 2nd floor apt lol
Thank you!!...I'll try these ...forearm had been messed for 3+ months ...hope these work
U can write how it helped later
@@Orthuzz 💯
How is it going?
@@felipemendozar it provides relief and works good as a warm up before I workout ...but honestly I need to be more consistent
Try using a gyroscopic powerball.
I've been doing alot of isometrics (much of it through calisthenics). My joints feel like steel now. I started it from pulling a ligament in my butt (during kick). Every athlete MUST do isometrics to prevent injury, especially if you're older (like me)
Great Work!
AYOOOOO THIS IS THE ONE I WANTED
Wrap a towel around a regular bar to widen the grip. Or use one of the bar pads they have for squats.
Fat Gripz baby they’re cheap and awesome. Come in different sizes too. I use the big blue ones
The most rehab programs wrists included just do movement instead of isometrics.
Can you give arguments to decide which one is better, or to just do both.
Probably depends on the case and is often beneficial to do both. For changing the properties and strength of the tendon high load is required and isometrics are typically a safe and well tolerated way to do it
Would the exercise at 7:40 be enough to train ulnar side adequatlely or is the focus more on the radial deviation? Is there another exercise that could be used specifically for the ulnar side?
Hi! Good exercise for my wrist injury.. have a question, do you have any video for a tricep tendonitis? Thanks
Makes sense. thanks'
Can you do a video on muscle knots 🙏
It was helpful thanks...
Very informative 🆒💯💝🙏✨
For older people just roll up and down a cloth style bath mat on broom stick or long dowel. Squeeze two either steel or rubber round weights together and do a hammer curl.
Aye I saw morril tower in the background of that sprinting clip, Go Bucks!
he talks and talks and talks.......................until the talk starts again😂..loved the talk anyway!!❤😊
Thanks
9:00 so would you recommend a collagen supplement
INTERESTING
Are these recommended if there is already a bit of wrist pain present?
great!
Wow brilliant video! There's not many here on UA-cam that understand you need to have a high load to actually engage the damaged part of the tendon.
I have a couple questions: are isometrics truly better than slow eccentrics for tendon strength? Does the research support this?
And does this apply to ligaments as well? I have a damaged central TFCC in my wrist (aka torn ligament) and I can't find much research on how to strengthen ligaments.
Thanks a million
To make the Barbell "thicker" I use the fat gripz. But after this video I have to use it way more
One arm deadhangs?
Can please you do a video for shoulders
Nice video.
Can you link the studies that support the benefits of isometrics over dinamic exercise
I’m not aware of any such studies. There are some meta analyses comparing isometric with heavy slow resistance exercise showing similar outcomes. There are case level studies with different protocols and higher loading and more mechanistic results of tendon remodeling that we don’t yet have large scale evidence for. A lot of this comes down to evaluating what is out there as a whole plus experience plus clinical reasoning so I can’t point you to any one study.
@@TheMovementSystem thank you for the clean answer.
I’m experimenting with isometrics.
I have weak “loose” tendons in my shoulders and wrists.
Becoming stronger at moving weights around doesn’t feel like the best thing.
Maybe RESISTING to the movement is more beneficial.
Good stuff, thank you for sharing!
Do you know if there is a similar training that would develop tendon strength and/or rehab the tendons in the elbow for pitching in baseball?
I’ve noticed that tendon injuries are on the rise for professional MLB pitchers and it seems like there must be some sort of training to help “bullet proof” their tendons.
Thanks for the video, it was very informative! I'm actually rehabbing a m8nor wrist injury myself. Question though, would the same principles apply to overcoming isometrics as well as the yielding isometrics that you described? Thanks!
Would it be ok to start the first exercise and then the second exercise on a different tendon while the first rests? So that the whole session can be completed in about 10 minutes instead of 20
Great for armwrestling, thanks bro 🦾💪👊☝️
I've had pain in my shoulders and mid arm for a while now, which I've been told is caused by bicep tendonitis. Do you have any suggestions that could help me with that? Any help you could give would be greatly appreciated. Thanks.
Bros video tittle: Build wrist tendons strength in 5 seconds 😂
Reality: build it in 5 yearss
Before this video I thought the barbell is used to order some drink ☝
Should larger diameter, freely rotatable sleeves be fitter to pull up bars?
5:13 just use a towal to make the grip fat
Thank you for this! Would you suggest that I do super high light reps first to get blood flow into the area and then do this static holds once im warm?
Hi Matt! Can these exercises help for Carpal tunnel syndrome?
Thank you
My Carpal tunnel ( medial and ulnar nerves) get aggravated by tight forearms and damage to tendons on flexors I think. Hope he reply if he has some knowledge of Carpal tunnel originated by problems in wrist flexor tendons.
One of the known brands is called " Fat Gripz"
What is that box called
I got pieces of steel scaffold for my "grip handles" and barbell reinforcement.
Is there a good way to do these without buying a huge set of heavy weights? Or with calisthenics equipment?
How many sets of isometrics should we do
Hi I’ve recently injured my tendons in my wrist. Would these exercises help to promote the recovery? Or would it aggravate the issue?
I am currently recovering from golfer's elbow and also tennis album. At what point in the recovery process would it be safe to start doing these exercises. Should I wait until the pain is completely gone or mostly gone?
I dialed back the weight to where it was tolerable and worked up slowly. If I had waited for the pain to be gone I'd never get started. Also if you just leave it for a long time (like a couple years) it won't heal right either.
@@zerrodefex my job is pretty physical and i stress it every day at work and sometimes at home too. I am not going backwards but am slowly getting better so i am thinking tha t maybe additional loading might not beca good idea yet. Every week is noticeably better. Not by a lot, but its noticeable. I am also able to load it more and do more before it bothers ne so i assume im on the right track.
Your thoughts?
Do finger push ups and pullups
What exercises would hit the peroneal tendonitis the best for reaching 5 minutes that's recommended.
Really think that freak power boxers have just insane tendons. You'll see people with perfect technique just not hitting as hard as some of the hardest hitters. Sure timing is a thing. But goddamn, feels like having iron tendons maximizes force transfer from your kinetic chain to your opponents skull
Exactly. You are strong to the point your tendons can handle the forces. If your wrist is not moving its like you punch with a wooden or metal object...
Don’t forget to engage your thumbs 👍🏼
I do the exercise shown at 7:49 every night. It works 🥜👌
How often per week should you do these exercises?
I recommend every other day. (ex: M, W, F)
@@TheMovementSystem so i just add them to my strenght training?
What if I get a hammer and hit something hard with it repeatedly for months? My thought behind this is that blacksmiths have thick meaty hands snd wrists.
Can you see tendon damage on ultrasound scan?
Tears, yes. Tenosynovitis yes. That's an inflamed tendon sheath rather than an inflamed tendon.. Had the former and it showed up. Have the latter and it's sooooo painful. Don't personally know about tendinopathy or tendonitis, but I don't see why not.
Anyhows, hope you've improved from 6 months ago!
What about Yin Yoga way? It is said that its meant mostly to work with ur tendons etc.
Will the same techniques work for office workers?
How to build arms tendons? Pull a lot of weight.
These are for after you got injured pulling that ton of weight without regard for your tendons.
Instead of that 10oz mallet get an 8lb hammer with a 15inch handle...you can choke up or down depending onnyour threshold
I use a sledgehammer and just grip the handle wherever gives me the right leverage.
I had one doubt, can i focus both sprinting and zone 2 training regularly
Can this be done with resistance bands?
Get fatgrip for thicker grip
When I'm lifting and doing calisthenics my forearms usually get pretty stiff and sore from all the heavy load. Will this help with that?
Regardless it all seems like really good advice.
So I’m in PT for a bicep tendon issue that has persisted for about 7years now. I’ve gotten a lot weaker in that time. I’m getting strength back but pain is still there if I do pt daily. Should I add these in with the pt? Or would that be to much?
I'd also recommend finding a better PT. Seven years!
@@zerrodefex bro I’ve gone to multiple pt places unfortunately. The pain ends up becoming too much and I end up having to stop. They say there’s no need for surgery either so idk what to do. I’ve actually been so depressed I haven’t gotten out of bed for 3 months I’m so tired of pain. It’s now my entire left arm and into my pec and up into my throat when it gets bad. I’d love to find some kind of experimental trials for something. I’m also considering saying screw it and getting a couple cycles of steroids but idk if that’s gonna help or hurt
Hey, I did PT for all this. While it helped a lot, I am still getting pain on the sides on one arm. We DID NOT do any isometric exercises with heavy weights. I am certain this will do the trick
You need to rest 90 seconds because, unlike muscles, tendons have very poor blood flow and tendons heal much slower than muscles.
Tendons are not muscles. They just connect between muscles and bones.
I will start doing this right now. It's the one thing I didn't get in PT.
What about dead hangs? Would using body weight help increase tendon strength?
Maybe a little bit for grip strength. The real benefit to that though is the modifying the tension relationships between muscle groups in the shoulder. Ex: facilitating relaxation in levator scapulae, lats, and rhomboids to help serratus, low traps, etc. better upwardly rotate the scap and create more space in the subacromial space.
Also it won't do much for the extensors.
i have a question: lots of people say that a very fast runner is faster than the others because he has very good tendons. But i don’t think it is just because he does all this type of training (heavy/ slow). So the question is: If to achieve tendon strength you have to train heavy and slowly, why don’t faster athletes use this type of training but still go fast?
This could be genetics but i wanna understand a little better
Actually that has more to do with length of tendons. Often elite sprinters have very high calf muscles and longer achilles tendons allowing for more energy to be stored during the fast stretch of sprinting. That's anthropometrics which is different than what you get from training (collagen synthesis).
90 seconds seems like a very long rest for such a small area. Is there a tendon specific reason why we need to rest that long? My muscles feel ready to go no more than 45 seconds after, but obviously I don't know what's going on under the hood
Are these workouts good for de quevains syndrome it’s on my dominant hand and it’s very annoying n it’s making me depressed because it hasn’t heal in a long time n I can’t play my favorite sports and workout like I love to this situation really sucks
You have my sympathy. My de Q's took over a year to mend, but that was without exercises as I was a bit less clued up back then. That was about 15 years ago. Only bothers me very, very occasionally now. Try the ulnar and radial deviation at 7.40ish with ultra light weights to start. It that aggravates it may not be quite the right time and just do whatever your therapist suggested instead for a while.
just by doing armwrestling not any training you strengthen your tendons cause its kinda isometric
4:04
5:14 You might be able to use a towel
Would this help with double Tennis elbow? ...7yrs of this hell. Even physiotherapists can't cure me!
Tennis elbow can benefit from isometrics, especially to reduce pain. But for long-term tendon repair, use progressive isotonic (full contractions) loading with slow loads, about 7 reps to failure. Couple sets. 3x a week. If the pain is worse the next day, lower the intensity.
@@JJ-fh2qn Thank you. I'll look into it. Anytime I go over 50% of my strength I suffer for it for weeks and weeks.
What also helped me was chicken collagen, it's rich in type 2 which is what your tendons and cartilage are made of. Started seeing faster recovery after adding it to my diet several months ago.
@@zerrodefex Thank you very much. I'll look into that. 🙂👍
i recently bruised my tendon boxing from not wrapping (i wrap now). I was doing dumbbell curls to strengthen my tendon... HOLY FUCKKKKK. it hurts so much now lol compared to the non bruised side. But I know if i dont make it stronger it wont get better and its not gonna get stronger if i cant push through the pain since its already weakened. chicken or egg scenario.
molecular stimulation happens every 8 hours and of you stop adaptation disappears with time
I’m conflicted. “I’m gonna be honest. I don’t do these exercises but I’m gonna show you anyway”.