Build Tendon Strength in 5 Minutes (Research Based)
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- čas přidán 1. 06. 2024
- If your goal is to build tendon strength, then the most important thing to do is to directly load the tendon with the right exercise, weight, and duration.
Tendon Training Podcast: open.spotify.com/episode/1WyW...
Research:
Prevalence (53%) of Patellar Tendinopathy:
www.jsams.org/article/S1440-2...
Why 5 minutes? 5 Minute loading for collagen synthesis study:
www.liebertpub.com/doi/abs/10...
Keith Barr Protocols with heavy mid range ISOs:
journals.humankinetics.com/vi...
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Disclaimers:
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.
This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
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🎙️ Podcast: open.spotify.com/show/4VgQ8cx...
We did a deep dive into tendon research on The Movement System Podcast: open.spotify.com/episode/1WyWM8hCAxQI0RlSgkpPBD?si=6cfd7eb893af486e
I currently intern at TCU football and we do a lot of isometrics for tendon strength! This is definitely backed by research
Send me one of their workouts and I’ll love you forever 😭😭
@pleighboizncarti85 can you send a way to contact you? Ty
No
@@mcmerry2846he didn’t ask tho ningen
@@jakobishirley5940hell yeah! Please 🙏
I had hamstring tendinopathy (this presented as groin pain for me, semimembranosus) and patellar tendinopathy. Doing prone hamstring curls, long lever bridges, and sliding leg curls really helped with the hamstring, and for the petallar tendinopathy doing wall sits to start, bodyweight slow bulgarian split squats, loaded bulgarian split squats, and leg extensions helped a lot. It took about 8 months to rehab the knee, and about 2 months to turn down the hamstring, I regularly treat both tendons to prevent pain from returning. I think where people get into trouble is the fact that tendon rehab can take a year or more for some tendon issues, and this is a year of dedicated tendon rehab, it's just something that can take a very long time. The best secret I can offer is that if a tendon is giving you pain through a movement, you can try slowing down the movement and it should be able to handle the load with less pain, this was really effective with the bulgarian split squats
thank you for your experience
I’ve had jumpers knee for 2 years on left knee 6 months on right knee, do you think I should stop all activity like soccer and kickboxing and just do isometrics, and if so for how long? When should I go back? Thanks for the info
@@davidfabian5237 I don’t think stopping the activity completely is the answer. I think reducing frequency/intensity while putting more emphasis on isometric loading is the way to go. Your body still needs activity specific stimulus, but not to the point of inflammation. Daily dynamic stretches for the ankle and hip are vital, and daily isometric exercises
Basically stretch under tension
“Load the tissue with the issue” I got that! It didn’t go over my head #BARS
Got that one from Chris Johnson in the Runner’s Zone
I also caught that one. Great idiom!
Sir you’ve just made a golden video. Accurate/fast/skin in the game. This should be common knowledge for every doctor/coach/athlete!!
Really enjoyed the video matt! Keep up the great work.
You always have the best videos I appreciate it
Reeally good! Direct to the point and extremely helpful! Thanks!!!
I really needed this for my Hamstring....may God Bless you bro!😊
This is exactly what I needed. I can't thank you enough for this video! ❤💪
simple and effective explanation, thank you!
Subscribed. Great content!!!
Thanks! this is really useful, simple and well explained
Great and concise video! I’ll keep this information in mind.
Cool. This is very insightful and very appreciated. Thanks for this
Thank you so much! I've got a bicep tendon issue that this is perfect for.
great simple; effective vid for tendon health!
Thank you so much for you educational videos, extremely useful, your channel has made me a much better, educated and strong athlete,.
This is gold!
Have trouble with both my biceps rendons. Can’t wait to try this. Hoping it works!
Great advice thankyou!
For another video, could you show what you recommend for quad tendon? Thanks for this awesome content!
Great video.
Excellent video sir! Any exercises for elbows? Please advise.
As an engineer by degree the creep created on the tendon makes alot of sense.
Love the simple and effective solutions. I love my blue collar job but my knees and shoulders dont
Very helpful stuff bro
I'm current training. For my first marathon and tendon strength is essential for me due to repetitive movement
Plus. My calves. Are. Prone to fatigue quickly
More, we need more! (about this) :)
Thank you, I train Jiu Jitsu and this is gold.
Thank you.
Excellent video, thanks, Matt.
Would it be possible for you to do a video on meniscus injury recovery?
I second this.
It’s funny you mentioned working into something like jumping rope. That’s how I injured my ankle and foot probably a posterior tibial injury, but it is causing me grief trying to heal it.
Thanks
Hi Great Video! How often should I train?
Greetings from Germany
solid information, love it!
can i use these as a warmup routine? im doing weighted calisthenics
Yes they help with tendonitis pain. You probably don't need to do 3 sets though
Hello, @TheMovementSystem, and thank you! I'm 48, lifetime athlete; currently working on chronic achilles soreness, so I want to incorporate your program. My question: You recommend doing this for ~3 months. Does that mean we stick with this specific isometric achilles exercise, for example, for 3 months? No need to add variety by switching to a different iso exercise midway through?
You are totally right. I healed lots of injuries on my bball career using Isometrics. It also gave me some increases on performance. An overrated tool that works wonder.
Don't you mean underrated
Thanks for the great video, but just wondering. is it shoulder flexion or elbow flexion? On bicep tendon training.
Hi can u share about tennis/golfers elbow and the road to recovery. Thnks
Please add key exercise/ examples for TFCC tendon in the wrist
What exercise using these principles would you use to strengthen the peroneal tendon from a lateral ankle ligament reconstruction assuming you’ve been cleared and returned to sport and looking to build more robustness and strength to that peroneal tendon
How would I couple this or integrate this with a vertical jump program? How frequently would I need to do these to generally stimulate good tendon health/growth each week while doing a vertical jump program? Would they be done on off days or wiser at beginning/end of workout protocol?
Just assume a generally reliable (not overly aggressive MWF vert program incorporating Strength, Power phases with strength/plyo exercises)
please do one for tibialis tendon
What would you do for forearm tendons? A farmers carry? I moved back in September and carried some heavy things...including weights that I have not used because the tendon in my forearm is STILL painful. I have been trying not to aggravate it but being right handed I use my right arm for most things daily. Would it be better to load the tendon for blood flow to stimulate healing?
The thing that works for me in deep squat position with a heavy disc and move side to side back to front open hips and strengthen the tendons :) 2 in 1
The problem with the hamstring bridge isometric exercise shown is that it uses a fairly short muscle length. While you might improve hamstring tendon tissue quality with that exercise, you’ll also be explicitly encouraging hamstring tightness at a fairly short length. Since hamstring muscle injuries are among the most common problems in any sport that involves running, this seems suboptimal. (As well, I’d wager that hamstring muscle injuries are more common than are hamstring tendon injuries, simply due to the large range of motion that the hamstrings go through in running and jumping.)
Is it beneficial if done every day?
Would the quadricep tendon benefit from the same exercises intended for the patella tendon?
Would tendon straightening be possible while on a caloric deficit or is building collagen separate from muscle growth and overall mass
I have good relief of Achilles pain at the bone attachment first with vit C and collagen supplements and heavy farmers walk : with 2 25lbs plates for 1 to 2 minute warm ups before fast Sprinting on my manual Treadmill.
I didn't have tendon pain only pain at the inserion on the bone.
But that is mitigated by the Farmers walks.
I do those barefoot on the carpet to strengthen my foot: which has helped me to be pain free in sprints on my manual Treadmill up to 20 mph for short 5-10 seconds .
But I like your static holds with weight as well and will do those too.
I also have a vibration plate: your isometric holds would probably even be more effective on it.
I have been a Physical therapist Assistant for 30+ years !
Good job with this video!
how long should you do these? 3 weeks? or this is life time stuff isnt it? something can always do?
would this 30 sec work, 90 sec rest work for hip flexor/ hip extender exercises as well or and/or do you have exercises for those muscles and tendons?
Great video, thanks!
What's the benefit of the 90degree position in the achilles exercise, as opposed to bringing your heels up as high as you can?
I also want to know why the foot is perpendicular to the floor rather than having an elevated heel. I would really appreciate more specific queues around how to repair the Achilles. Thank you for the video.
From what I get from the video, instead of a concentric hold on the calf muscle by raising the heel, the eccentric (lengthening) isometric of the 90 degree hold is more favorable to the rehab & strengthening of the tendon.
What other tendon are there to work out? Haven;t come across anything like this on the web. Have tendonitis in my shoulder would be good to get a full A-Z around the body.
Does this also help with rotator cuff impingement?
How often is too often for these isometric routines? I could imagine it could be overdosed if doing it during an in-season or along a strength/resistance training program as well.
Great video. Thanks! :)
Isometrics tend to be pretty well tolerated and less irritable than heavy eccentrics but you can still overdo it. I would monitor symptoms 24 hours after training. I tend to recommend training every other day.
@@TheMovementSystem
Great video! Is this something we can do on the same days we train muscles or should this be done on our off days? Also, if done on off days do we need to warm up before doing these isos?
Finally, I have issues with my elbow tendons from over use. Should I use the bicep exercise you showed in the video? That seemed to be more of a front raise which I assume would work the top of the bicep where it connects to the shoulder more. Should I do an exercise where I lock a bar in place on a smith machine at a point that would be near the start range of a bicep curl to resist against for elbow pain? Thanks for any response!!
@@troylink2887good questions -you should ask them in a fresh column so they get noticed
what would you recommend for elbow?
Could this work for intervertebral discs?
So these are better for isolation exercises? Why couldn't you do them for compound exercises?
Great vid... thanks man
Have started to take supplementary collagen to help, but the science doesn't seem overwhelmingly supportive of this, far as I can tell... bit of a hail mary
The study you linked is one single in vitro study. There is nothing else that proves this idea of creep or long isometrics being important in real humans. There are many studies on heavy slow resistance training so why not recommend this, which is well researched and definitely works. Actually there are studies by Arampatzis et al. showing higher frequency loading is more beneficial than long isometrics. And also plyometrics dont seem to improve tendon stiffness as you claimed, only heavy strength training improves tendon stifness and cross sectional area effectively
This is an emerging area of research and I’ve covered eccentrics and heavy slow resistance and meta analysis research in multiple videos prior.
The problem is that at the meta analysis level you’re not going to discover new mechanisms. I’d love to explain all this in the video but 99% of the people don’t care about the details nuance of the limitations of different types of research.
@@TheMovementSystem could you make a Video about the different kinds of Sports studies and their limitations? I come from a very different scientific field (Computer science) and would Love to get a deeper explanation. I more and more See myself Just taking the Word from other people i dont really now about their credibility. Not saying i agreed with OP, i am doing both and both (isos and heavy slow Résistance) and both have their benifits i can feel after doing them (isos Take away pain and allowed me to get into heavy slow Résistance Training after doing them for 6 weeks daily, hsr makes my patella tendons feel almost AS If they have different Kind of muscle soreness)
there’s a bit more research on isometrics than you imply. It’s been shown to reduce pain as a warmup and be safer for those with tendonitis by ebony tito’s research along with Barr. Alex Natera’s course on coach tube goes over a lot of the more performance oriented research. Also plyometrics definitely improve tendon stiffness as it translates to bounce and performance. it’s rubbish to suggest they don’t.
@@zber9043Isometrics are good at improving pain. But we cant say they are good at developing changes in tendon structures. And you absolutely can NOT say plyos can cause such change in tendons. Arampatzis et al studies show that tendons and muscles adapt by different mechanisms, and this muscletendinous imbalance influences in tendinopathy occurrence. Plyos, store-and-release activities, sports, they all cause high loads in tendon, this does not mean it makes them stiffer
@@zber9043tendon elasticity does not equal stiffness. It seems more likely that plyometrics merely increase tendon compliance rather than stiffness.
Do these exercises also work for rehab? I have a tendonitis in my knee from too much running, and I can't seem to recover.
Every help is appreciated.
Yes, KneesOverToes channel covers this information at a deeper level especially for knees
Really awesome video, man, thank you for sharing it.
Out of curiosity, when you say rest 90 seconds, does that mean 90 seconds of complete rest, or would there be any benefit to switching to another movement in the interim - like doing a hamstring isometric drill, then standing up and doing a bicep iso, etc. - or could that potentially negate some of the benefits of this approach?
As long as the tendon being worked is at rest, whatever else you do is fine. The only one I'd suggest for complete rest is the laying hamstring tendon stretch for convenience sake, but cycling through pairs of ankle/bicep and knee/shoulder (for example) saves a lot of time.
@@cenauge exactly my thoughts, but I figured I'd ask Matt and see what he had to say, but my sense is just what you said: it'd be a time saver and would probably make for a much faster and more convenient session.
🤣@@alekssalkinrkc
how would you suggest adding this to a program? as a warmup?
Yea that’s what I would recommend
why 90 seconds off? would it be less effective if i took longer off?
What do you have about this for 50+ ?
What about ligaments?
Can I incorporate these isometric exercises into my weightlifting workouts or should they be done separately? If they can be incorporated in the same workout, should isometrics be done before or after weightlifting? Thanks!
Ya I'm wondering this as well. I would think doing these before a weightlifting exercise would reduce muscle hypertrophy as your exerting force on a muscle without proper ROM, but after you wouldn't be able to maximize tendon strength because that muscle is already tired. A response would be great 👍
I would like more answers.. I do them before.
How about the triceps tendon
I did the rotator cuff exercise for my bad shoulder and i can still feel the irritation at a low level 4 days later. How should i move forward also can i keep doing pushups
I recovered from a torn rotator cuff and this is not the way to do it. I got videos of what worked for me, feel free to try it out but isometrics are not magic
anything for wrist/forearm stuff? am boxing and wrists feel like i punched 50 holes the day after training
I’m going to make a full video on that since I’ve had so many requests. Grip isometrics are good but there are also some rotational forearm exercises you can do with a hammer or a bat or something like that for example. I’ll have to make the video to show it
sounds great! Will be on the look out for it!@@TheMovementSystem
But many other experts are claiming that studies have shown movement and get the fluid moving is what strengthens tendons the most
That is a part of this process I just didn’t go into that level of detail in this video
How does this apply in terms of your other video from a year ago about doing 5x5 of 6 sets of 8 second isos for tendon strength?
It depends on the phase and the type of injury. I’ve realized that a lot of people can’t handle that heavy loading for quite a while. 30 sec ISOs are probably a better starting point for a lot of cases.
👏👏👏👍 and Sub'd.😁
Any exercise for elbow or forearm tendon? Still waiting to recover and hit the gym again
Any luck? What area is injured? Mine is the inner elbow
@@thegreatguy3829 doctor just tell me to rest. Just started gym after like 4 to 5 months rest. The surrounding area of my elbow sore more.
🎯 Key Takeaways for quick navigation:
00:00 *🏋️♂️ Tendon Strengthening Protocol Overview*
- Understanding the importance of directly loading tendons with the right exercise, weight, and duration.
- The significance of efficiently loading tendons for expedited results and reduced pain.
- Examples provided for Achilles, hamstring, patellar, biceps, and rotator cuff tendons.
01:10 *🧬 Science of Tendon Training*
- Explaining the difference between dynamic plyometric exercises and isometric slow-controlled movements for tendon strengthening.
- Key factors for effective tendon training: adequate load intensity, specific targeting, and sufficient contraction duration.
02:47 *🦵 Achilles Tendon Strengthening Protocol*
- Performing heavy calf raises isometrically with a 90° position for 30 seconds followed by 90 seconds rest, repeated three times.
- Gradually increasing intensity and challenging positions to strengthen the Achilles tendon effectively.
03:29 *🏋️♀️ Hamstring Tendon Strengthening Protocol*
- Utilizing a long lever bridge with a similar protocol as the Achilles tendon, focusing on gradual progression and tolerable starting positions.
04:10 *🦵 Patellar Tendon Strengthening Protocol*
- Implementing leg extension isometric exercises with appropriate knee flexion angle and intensity for effective patellar tendon strengthening.
04:52 *💪 Biceps Tendon Strengthening Protocol*
- Performing front raises with specific abduction and flexion angles, emphasizing strong muscle contractions for biceps tendon strength.
05:06 *🤝 Rotator Cuff Tendon Strengthening Protocol*
- Using an isometric exercise at a 90° elbow bend to target the rotator cuff tendon with appropriate intensity for effective strengthening.
05:19 *🔄 General Application and Progression*
- Applying the same principle of 30-second contractions with 90 seconds rest to any tendon area for strengthening.
- Gradually transitioning to dynamic activities while monitoring pain levels for a safe progression.
- Additional resources provided for in-depth understanding of tendon strengthening.
Made with HARPA AI
Great stuff! Any difference in yielding vs overcoming isometrics? ex ive heard overcoming iso's are more concentric-like, and produce less fatigue?
Thank you its helpful. The background music interferes...
Is there any data on PubMed that back up?
Linked in the description
Do you recommend doing this everyday?
He just answered above "I tend to recommend training isometrics every other day".
Training the same thing every single day is a no-no.
thank ya @@Northwindbreeze
I've no actual idea. But muscle repairs quicker so can be trained 2 to 3 times a week. Tendons time along time to repairs because tendons lack blood flow, so I'd think to train the tendon no more than once a week.
My guy I did a neck warm up yesterday and sprained it lol I'm screwed huh
I thought eccentrics were better than isometrics for tendons
Gluteal and adductor tendons?
learning how to do horse stance will help. it's a body weight isometric, tho
👍
Who you recommend a leg extension isometric for quad tendon pain, or would you suggest something else?
As an *old* gym rat anything to keep me good is welcome
And the pelvis please
I don't understand the proper form on the bicep tendon exercise. You seem to be in between a front raise and a lateral raise.
The angle isn’t too important. The key is to focus on a fairly straight arm and pushing the hand and elbow forward, as opposed to an elbow curling motion.
Tendon is Tenpura Udon.
Why does it say Indian land behind you ?
The name of the city where the gym is located
Can’t handle the over sensitive microphone. Hurts my ears
Talky talky
Nonsense commentary
I don’t think he showed the actual movement . Not a very good teaching video
😂😂😂😂😂😂
Way too many words. It's giving me a headache. This could be done with 90% fewer words if you planned ahead and used text on the screen. This is a rambling, desperate mess. Annoying to hear.