This video explains the science behind tendon training, detailing the changes that occur in the tendon after one week, one month, and one year of consistent training. The speaker, Matt, a strength coach and doctor of physical therapy, emphasizes the importance of proper technique and exercise selection to achieve optimal results and avoid further injury.
Tendon Healing & Growth: Effective tendon training involves isometric contractions (holding a static muscle contraction) or heavy, slow resistance movements. This creates a stress-relaxation response stimulating collagen synthesis and regrowth in damaged tendon areas.
Three Essential Aspects: For tendon growth, three factors are crucial: Time (at least 3 seconds per contraction, ideally 30-45 seconds); Tension (70% of maximal contraction strength, or 7/10 intensity); and Volume (3-6 challenging sets every other day, or 3-4 times per week).
Ineffective Methods: Plyometrics, light loads, ultrasound, ice, massage guns, foam rolling, and stretching alone are generally ineffective for building tendon strength.
Timeline of Changes: One week may show pain reduction or increase, depending on severity. Significant changes in tendon stiffness take up to three months. After a year of consistent training, significant improvements and lasting changes are visible, potentially including the complete healing of damaged tendon areas.
Consistency is Key: Consistent training, proper exercise selection (2-3 challenging exercises targeting the affected area), and managing irritating factors are vital for long-term tendon health and strength.
