This video explains the science behind tendon training, detailing changes observable after one week, one month, and one year of consistent training. It emphasizes the importance of time, tension, and volume in stimulating tendon growth and addresses common misconceptions about effective tendon training methods.
Effective Tendon Training: Involves isometric contractions (holding a static muscle contraction) and heavy, slow resistance exercises. These methods create a stress-relaxation response, stimulating collagen synthesis and tendon regrowth.
Three Essential Aspects: Time (at least 3 seconds, ideally 30-45 seconds per contraction), tension (approximately 70% of maximum contraction strength, or 7 out of 10 intensity), and volume (3-6 challenging sets every other day, or 3-4 times per week).
Ineffective Methods: Plyometrics (movements are too fast), light loads (insufficient stimulus), ultrasound, ice, massage guns, foam rolling, and stretching alone do not build significant tendon strength.
Timeline of Changes: One week may bring pain reduction in some cases, but significant changes in tendon stiffness take up to three months. Visible, lasting changes and healing of damaged tendon areas can be seen after one year or more of consistent, correct training.
Long-Term Success: Consistent training, modification of irritating factors (reducing high-impact activities during rehabilitation), and a well-structured training program are crucial for long-term tendon health and pain reduction.
