Tendons 101 | Interesting New Research Shows.....
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- Опубліковано 29 січ 2024
- 📊 Your body wants to protect the damaged part of the tendon.
This makes sense from an evolutionary perspective.
🏋🏽♂️ Light loads may be a good starting point, but often don’t adequately stimulate the degenerative portion of a tendon.
Plyometrics move the entire musculotendinous unit as a whole increasing collagen crosslinking and tendon stiffness. Good for performance, but not going to heal degenerative tendon.
📈 There’s emerging evidence (case studies & in vivo) that a specific type of loading DOES stimulate degenerative collagen.
Heavy, long duration isometrics allow the muscle to slowly shorten while the tendon slowly lengthens (viscoelastic creep).
🔑 This provides a stimulus to the degenerative portion.
I think of it sort of like how by the end of a long, heavy set of bench press all of your muscle fibers (fast and slow twitch) end up activated to complete the set.
🔬 Full credit to Keith Barr for this pioneering work. Just doing my best to understand and share it to help others.
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I've been doing hip, knee, and ankle Isometrics close to failure every night. I can safely say it has helped me not only cure my tendonitis in a month but I'm now able to run up to 70 miles a week. Thank you so much❤
What are all the exercises you do? Really interested
@@CJAlonzo413 I start with my ankles. 30sec wobble board, then single leg calf raise 30sec hold on toes, then tibialis hold with band 30sec. For my knees I do 30sec wall sits, assisted sissy squat hold, and weighted leg lift holds for 30sec. For hips I start with pushing out band around my knees hold, the push in ball in knees hold, and finish with Nordic curl holds for 30sec for hamstrings. It may seem like a lot but it usually doesn't take over 10 mins and it's definitely worth it.
@@theomegamuffin7346 oh nice! How many sets for each exercise?
@@theomegamuffin7346really everyday? Or do you recommend few times a week
70 miles!? Impressive
Do you run marathons or half-marathons?
Woah this was really insightful-glad to know the actual reasoning behind the suggestion here 🤯
It’s always easier to remember when I understand the mechanism.
Tendons are the ultimate mystery to unlock my fitness. All this knowledge is gem! Keep it up, please ❤
I did the heavy slow resistance protocol (HSR) for about 6 months after my PT recommended it and it completely removed the pain from the Achilles tendinitis I had. I still do some of it to maintain and continue building strength in the area. Just Google heavy slow resistance Achilles tendinitis to find specifics but it’s basically 4 really heavy sets each of calf press on the smith machine, the leg press, and the seated calf raise for 12 weeks, you increase the weight and decrease the sets every week or so. Mad effective
4 heavy sets per exercise? So 12 total sets per training session (since you have 3 exercises).
If I do that amount of volume, my muscles would need a week or more to fully recover and my tendons would be on fire af.
Hey could you make a video about Ziani Kadours 7 postures (They are stretches). And what are the benefits of stretching on tendons
The goat!!! 🙏🏽
What about the risk of rupturing or worsening a torn tendon by going "heavy" in the load? Unfortunately the risk or failure from this stress-relaxation method is not well understood.
You do have to be sensible but slow heavy loads are generally low risk. Tendons experience much higher loads during fast movements where tears are more likely
As someone who's suffered from tendonitis, this had helped me cure it.
The heavy load from slow tempo is different from your normal tempo, as in lighter
Great video thanks
gonna try this with my achilles thanks
Yep, I tore my achilles too. Standing on the ball of your foot is this good?
That was a perfect explanation
Can you link the paper about using heavy isometrics for rehab? I’ve seen references regarding higher intensity lower volume tendinopathy rehab but not yet for heavy isometrics (especially since this is new compared to old studies which compare the use of lower intensity higher vol isometric vs isotonic where isotonic seems better).
He literally gave you the doi
@@pyroisacooldude where?
@@prvtthd401 In the frame he put the paper up
There out there Keith baar doing this research for years what u taklking about
@@arianphilips5777 he's asking for the paper but probably cant understand it anyways
Somehow my knee pain just disappeared after I started doing plyometrics regularly
How slow is heavy slow? Is there a specific time in the articles they use
After I ran my 4th 21K (3rd on a running event) my calf muscle hurt like hell afterwards. I took a rest day and ran a negative split the following day and the pain lessened 😊
Heavy duty strikes again
isometrics and eccentrics are so under utilized its ridiculous.
in the medical world its the accronym "METH"
Movement- "Use it. Motion is lotion"
eccentric contraction
traction- stretch it. Soft tissue manipulation
heat
What kind of heavy load would I use fit an outter ankle pain? The squishy part right in front of the pointy part if the ankle?
Does this apply to tennis elbow?
Should you do this before or after resistance training?
If this all is true is day before as long high resistance is hard whe your nearly done training. and if your having tendo issues you should lower the load on the tendon from your normal workout. so work on your tendons first as thats what needs fixing and then do maintenance loads on the muscle id say. otherwise the tendon wont ever heal.
Over the years it changed mutliple time what might be the best Training for tendons. Isometrics, Eccentrics, plymetrics, heavy slow resistance and now we are back at isometrics again. What this shows is that many things can work and no single study should Change our treatment but rather many high quality studies over time
It was isometrics which f#*d my elbow in the first place. Is this guy for real?
I can pretty comfortable say that a single exercise is not capable of "fucking" you up.
Maybe the exercise was the reason your pain got highlighted. But your recovery, your workload management or nutrition are the main driver for any injury. Not the exercise itself
Any help with restoration of mobility? My ankle won’t go all the way it’s strong but it’s like a safety barrier not letting it stretch
Add a wedge under the outside of the heel
Got an elbow version of this clip?
What could you use for distal bicep tendon? Im kinda afraid to do heavy incline curls. Could ring turned out support hold work?
I'd say an isometric chin up
Is this relevant to shin splints?
Are you suppose to hold it like that or fully extendwd?
Halfway between straight and bent 90 degrees.
@@TheMovementSystem is there a reason why you would do that oppose from straight lock out?
How much weight would you recommend?
Different for everyone. My best advice is to monitor symptoms 24 hours and make sure they return to baseline
@@TheMovementSystem thank you
Is this legit? Never heard this before and I have so many different tendon pains