Best Way to Build Tendon Strength | Isometrics vs. Eccentrics
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- เผยแพร่เมื่อ 16 ต.ค. 2024
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MPS and Collagen Synthesis do go hand in hand.
Strength training increases tendon stiffness (and collagen density), which is a good thing. They become more resistant to deformation.
More energy stored = more energy released
More resistance to deformation = less likely to be overloaded and tear
Programs involving Isometrics preferentially build tendon stiffness when compared to dynamic training.
Programs involving high loads preferentially build tendon strength and stiffness when compared to lower load repetitive stress training.
To that point repetitive stress low load training may negatively effect some tendon properties and should probably be paired with some specific tendon strengthening programs.
Research referenced in this video:
1. Lim HY, Wong SH. Effects of isometric, eccentric, or heavy slow resistance exercises on pain and function in individuals with patellar tendinopathy: A systematic review. Physiother Res Int. 2018 Oct;23(4):e1721. doi: 10.1002/pri.1721. Epub 2018 Jul 4. PMID: 29972281.
2. Malliaras P, Barton CJ, Reeves ND, Langberg H. Achilles and patellar tendinopathy loading programmes : a systematic review comparing clinical outcomes and identifying potential mechanisms for effectiveness. Sports Med. 2013 Apr;43(4):267-86. doi: 10.1007/s40279-013-0019-z. PMID: 23494258.
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Can you make a video on exercises for trycep tendonosis?
I had hypermobility in my tendons from a cancer that limited my t and spiked my estrogen. It causes me absolute hellishness with my spine. I had eight degraded disks. Probably from no support and too much movement laterally. I am trying to weight train to keep my t decent now, but my tendons pop and snap. The muscles are clearly not the limiting factor... it is an issue.
The more I train, the more my tendons get fucked up. The less I train, the more my t and estrogen get out if hand...
Very interesting, what about Ballistic training ?
Will help ur speed and jump
SO to build up tendon strength in problematic shoulders, one could start doing decline pushup/handstand isometrics with some active full reps, then progress to full on handstand isomentrics and finally also doing handstand presses?
Same for hyper etension back raises. start with times isometrics add weight. add some full reps with that weight, then go heavier isos and eventually do heavier full weighted extensions?
I have weak tendons and in runs in my family, my older brother has injured himself multiple times, so thank you for teaching us what most workout experts ignore.
Good luck bro 💯
similar story for me. dislocated my elbow after going over the bars on my bicycle :(
@@HannyDart oh shit !
guys try the carnivore diet and never injured again.
@@unlimited-limitless bro is it good ?
The cool thing about tendon strength is… it’s a type of strength you always can progress on. A 60 year old can have a stronger tendons strength than a 30 year old. As an example, a 73 year old Norwegian has set the world record for world’s strongest grip.
My grandpa uses hand grippers just for fun almost for a decade, he can crush my hand like an egg
This is how those old Okinawans hit so hard.
Look at an armwrestler like John Brzenk too. He'll be 60 in a few months and is still competing at a high level. He said armwrestling is mostly tendon strength.
What kind of hand gripper@@Dondlo46
@@NoRockinMansLand silicone ring, it's quite hard to squeeze.
Chama
🎯 Key Takeaways for quick navigation:
01:10 🦵 Tendons and ligaments respond to stress by remodeling and increasing in volume, such as during a soccer season.
02:34 💪 Specific exercises stimulate collagen synthesis, which is crucial for building tendon and ligament strength.
03:02 🏋️♂️ Isometric exercises are effective for short-term pain relief and are suitable during competitive seasons.
03:29 🏋️♂️ Eccentric and heavy slow resistance exercises are more suitable for long-term pain reduction and improving knee function.
05:21 🏊♂️ Heavy loads preferentially build tendon strength compared to low-load repetitive stress, which may negatively impact tendon health.
Made with HARPA AI
Thnx dude
@@dakotahoggard22 they did nothing
@@Anklejbiterskynet moment
What are the best isometrics for one foot jumping
Thank you
I have hypermobility and very prone to tendonitis, so I want to prioritise tendon strength. This was very helpful, thank you.
Did you find any relief method? hEDS patient here.
I had tricep tendonitis for years until I found one TH-camr recommending isometric tricep exercise by leaning against a wall with arms bent. Triceps got better in a matter of weeks. That’s when I realized how good isometrics can be. Isometrics allow you to safely do heavy load.
Can you share the video?
@@alperenylmaz1344 I can’t find the original video, but I found a similar one. th-cam.com/video/6XluNfBCBIE/w-d-xo.htmlsi=eyTGtHt1rwGCrBxK
Share the video Niccor
@@a.m.9096 can’t find the exact video but this one is similar. th-cam.com/video/6XluNfBCBIE/w-d-xo.htmlsi=I_O3_EmkxLkF-LeO
For me personally, tendon strength is more important as I get older. I have found myself focusing more on joint mobility and strength. I am 50.
Great stuff. Wish someone had explained this to me 40 years ago (lifetime of football related pain avoided).
Thanks
Bob 🇬🇧
Thank you for your information, my husband and i are in our mid 50’s and avid lifters. We do nordics and reverse nordics and have found these exercises combined with resistance training are optimal for healthy knees. Thanks for your channel i have subscribed 🏋️🏋️♂️
Walking backwards will heal your knees
Stop lifting.
@@folksurvivallol what a clown
This was well condensed. I would love a longer video on this. Also, maybe something on tri-phasic training. I mainly have in mind whether to start with isometrics and move on to eccentrics, or if that is backwards. I’ve seen trainers do both, though starting with eccentrics seems more common. However, after watching this video, I think it makes sense for a lot of people to start with isometrics. I’m sure it depends on whether athlete or general population.
Your channel is fitness info for fitness pros and I can't thank you enough. God bless 🙏🏾
Thank you!
Knee stability and no more knee pain during lifts in my experience has been cured in my body by doing HEAVY sled pushes and pulls. My hips are stronger too so my knees don’t buckle during squats etc.
Fellow ATG buddy
for patellar tendinosis... after adequate rest and reduction of any swelling and/or inflammation - i love a leg press, loading both legs on the extension press, and gradually increasing load on the injured knee on the return.
also love a variable resistance stationary bike, where load can start light, ramp up, and cool down.
also love single leg bridges...
all of this assuming sufficient quad activation and no other limitations.
This is so informative I feel like I learned a lot can you go into even more detail in a future video.
Yea I’ll do a follow up video soon and a podcast
Thanks a lot.
Muscle protein synthesis vs collagen synthesis is a weird statement:
- collagen is a protein.
- dense conective tissue is made mostly of collagen.
- human muscle is composed roughly of 30 to 40% of dense conective tissue. In fact, tendons are the prolongation of that tissue (endomysium, perimysium and epimysium).
- not all collagen synthesis affects muscles (internal organs, bones, etc), but you can't have proper muscle protein synthesis without collagen synthesis.
I have weak tendons and joints due to hypermobility. I didn't realize it was a genetic issue until I had a kid. We had to get a physical therapist so that he could crawl (the poor kid would do splits to reach for things he wanted instead of moving around). This issue has prevented me from reaching strength standards as quickly as most men my age. It has been a real pain - both physically and in terms of morale. Anyway, thanks for this video
I have hypermobility and i'm really weak compared to other people. Never thougth it could be such a correlation. Any tips deal with it and build joint strength?
@@mateus793 traditional body I had helped me a lot. For many it is optional but for me it is a must if I am perusing other strength goals
What's really hypermobility
I am hypermobile and experience joint instability and subluxation, thanks to Hypermobile Ehlers Danlos Syndrome, a hereditary connective tissue disease. So many of my tribe do a bunch of low weight/high rep work, for understandable reasons. But I feel strongly that we also need as many and as heavy reps as we can manage, without causing additional injury and within the exercise intolerance limitations we face. I also employ isometrics, to address our poor muscle endurance, and I nearly always emphasize eccentrics, even though it aggravates the DOMS that get more than our share of.
I see you are reccomending heavy loads vs repeditive workouts, others on utube are saying fast high rep low resistance, so I will do more research. Thanks for your video.
Plyometrics are beneficial for tendon elasticity. Heavy slow resistance is beneficial for tendon stiffness. Those two are great in combination. Low load resistance training doesn't seem to improve tendon properties unless someone is very untrained or injured and in the early stages of healing. I hope that clarifies any confusion.
I love it, educational and quick to get to the point.
Thanks for this.you answered all my questions in a short period of time
Thanks for the video, very informative! I've been having patellar tendonitis, and to recover I started out with spanish squats. Since then I've progressed to doing some kneesovertoesguy exercises like the ATG split squat. Overall approach sounds inline with your recommendations here and my knee has been improving well. Some days I still have pain, but it's way less and also way less often.
Yea that's actually pretty much exactly the progression I outline in my patellar tendonitis video: th-cam.com/video/fbSaBMoUlw4/w-d-xo.html
Knees over toes, amazing huh, did wonders for me!
Knees over toes and squat university are the key to exercising 2ndary muscle for injury prevention
Super impressed with your content. Thanks so much.
Thank you!
Thanks , this is something I wouldn't have thought of
Good info but you should use blood flow work to compliment your tendon specific exercise because the tendons get little blood flow outside of exercise so they heal much slower without some added blood flow and pump work
Good point
Gua sha
Blood flow work is bullshit, only gonna give you tendinopathy due to the sheer volume with no apparent benefits, better off alocating those volume to quality hypertrophy/strength work instead
Basically what I heard was to just add another extra heavy set to each workout type and do it with the intention of stretching tendons rather than performing work.
And that going light for hypertrophy training, without having the heavier stimulus, will lead to tendon degradation even if there was sufficient hypertrophy work to stimulate strength training ranges.
No replacement for raw force
Itll be interesting to see some studies on power movements, like the snatch, which require speed and not just force.
Thanks. I have a Haglunds Deformity on both ankle and will need a surgery. It will help alot for recovery
Thanks man! Really valuable info
When combined with twisting movements and breath retention exercises the effect on tendon strength is heightened as well. These kinds of isometric exercises are a core component of many traditional martial arts and yogic systems. It also enhances neurologic recruitment as it applies to strength as well.
It’s one of the big secrets in martial arts and yogic training.
climbing, working in construction, rugby, grappling, armwrestling, stretching, gymnastics...
Looking forward to hearing the podcast episode!
Keep an eye out on the 15th and the 1st of the month for new episodes
I found out that isometric helps when I carried a sewing machine with bad elbow tendinopathy. At first I thought I had destroyed my elbow altogether.... but then I realised it was just muscle soreness and the tendons got better.
I think something that you neglected to mention is the importance of blood flow to the area your trying to strengthen.
Tendons don’t get nearly as much blood flow as muscles do, hence they take take longer to recover.
What we should do if we aim to strengthen tendons is to do exercises with moderate to high intensity, targeting the tendons and ligaments. Then do the same exercises but really light and high volume, pushing fluids through the white tissues. This is the most effective way to build stronger tendons and ligaments.
That’s an interesting theory but we repeatedly see that doing exercises really light with high volume has little to no effect on building tendon capacity.
@@TheMovementSystem by itself it doesn’t. I didn’t say that it does. It merely speeds up recovery. The original stimulus needs to be more intense of course. I never disputed that.
@@Icenflamesrush arm wrestlers typically workout this way after a match or hard training session for recovery. I find it feels good in the elbow.
What workouts would you do for ankle stiffness and ankle stiffness
@@skylerasbridge3507 we do it becaus bro science, not much more
I literally just got patellar tendinitis yesterday and this video popped up today... can't wait for the follow up!
Bro died 💀
I hope you have found the Knee over Toes guy and his Zero Program, I used to have patellar tendinitied too and is gone with the exercises he recommends like tibialist raise, nordic curls, Jefferson step and many other.
This is awesome content ! Do you have a list of different tendon exercises? Thanks ! 🙏
Went over my head. What should one do to improve tendon strength??
Isometric exercises
You cited a peer reviewed paper? Subscribed.
Everything in this video lines up perfectly with my experience, I'm an armwrestler with tendinopathy in my flexor carpi ulnaris tendon (wrist flexor) from too much volume of wrist curl with low weights, as soon as I start doing isometrics and completely stops the high volume dynamic work, my wrist curl strength skyrocketed
What isometric exercises do you do? I have the same issue except mine is the extensor
Reactivation of the main flexors (not wrist), neurologically speaking, is likely responsible for this phenomenon. Isometrics are, in my experience, superior to help the brain re-learn how to fire/sequence certain muscular systems. What is interesting is the phenomenon that you mentioned above, I have done hundreds of times with my clients, though I do use sensory activation techniques to further improve the brain's ability to re-connect to these areas. If you want to research my work further, please google atheq system. Glad you found answers!
@@antonvannelli9085lol you have to be a multimillionaire with unlimited free time to even get basically health today.
U just gained a new subscriber
Thanks for subscribing👍🏼
I really liked the video. I like how there are studies showing you can improve knee pain. And i like that kot guy is in the video. For those who are interested in tendon strength consider checking out kot guy and atg coach.
Joined a soccer team, and I definitely feel that inflammatory response lol. It's why I've been looking up tendon videos.
Thank you for making these videos. As a personal trainer looking for science you’re so so helpful
Smart young man!! I knew a tiny bit of this attitude to strengthen tendons. Now a know "twice a bit" and willing to learn and place into action!!
Thank you, I subscribed!!
One big takeaway for me is that the inflammation is an essential part of the growth cycle. That is, the nerves in the region will feel *something* if you're doing it right.
Nah, Its not. Inflammation has no place on tendons, just causing more self harm by vascularizing and braking away the collagen matrix. If you are doing It right, not pain should be felt...
One big takeaway for me is you are going to get tendonitis
That was DENSE. A ton of great info in 1 short video. Thanks!!!
Thank you, this is very important stuff.
I've known about isometrics for years but only recently started doing it and I probably will never go back to weights. I got a great pump and it worked areas that weights never could and in such a short time plus you can do the exercises anywhere.
Clearly stated, very easy to understand, Matt!
Thanks!
Just what I needed. Had a close call, now trying to prevent having a fubar situation
Tip toeing plus elbow work seems to strengthen some tendons. At least on a few individuals. From the ankle to the legs and the elbows to the arms, try this suggestion.
Elbow work? Can you elaborate?
So from what I understand Isometrics are a great additive to your regime. They get stronger collagen synyhesis which strengthens the tendons, connective tissue and ligaments
That photo- WOW!!
Fantastic content!! I learned.
Super helpful info! Thanks, dude!
I would really like a review of what isometrics are best for recovering from shoulder surgery and bicep tendon repair. A complete supraspinatus tear; then stitches tore and 40 percent tear.
I am about 70 and my surgeon said you can return to your workout; but when I told her I was up to pyramiding up to ten; she said no pull ups. Which I think would mean no rock climbing
How do we know if we already built the desired tendon strength?
Thank you for the video. Always wanted to know what it looked like 10 miles over my head.
I made this video for other Physical Therapists and fitness professionals. I’m going to make a version that’s easier to understand though and post it Monday.
Thank you so much for the insight!
Do you want climbers in your channel? This is how you get climbers in your channel
I'm not so familiar with the tendon biomechanics literature, but is there actual evidence that this micro-trauma-related volume increase actually leads to increased tensile strength, mechanical toughness, or shear strength? Stiffness is fine but not great if the tendon also becomes brittle (ie it doesn't stretch much under load but can't actually tolerate high loads). I could also see the increased volume leading to increased tendon injury from rubbing up against bones more unless there is a increase in toughness or shear strength. Depending on how exactly the tendons heal, it could become stronger or it could just become scar tissue which is larger but actually weaker.
loved the knowledge, thx!
Could have described how to load isometric exercises enough to be effective. I am a body builder and put my muscles under heavy load frequently. I suppose you could wear a weight vest to do bear crawls or hold a plate while doing a wall sit. More examples would be helpful.
Glad I came acroees this-so Im dealing with a maltracking knee-patella pain-runners knee-basiaccly close to the same thing and all imaging has been fine. I have been doing Heavy Load with Leg Press-leg extension machine 3 X a week and doing Isometric's everyday doing Spanish squats-step ups-calm shells. Thoughts on this protocol? Thanks
The reverse nordic is an interesting exercise but it is very difficult to progressively overload.
Hold a dumbbell or kettlebell 🙏🏻
A great adjunct therapy to an exercise program is infrared light. It increases circulation, stimulates collagen, increases the tensile strength of tendon, and speeds up the healing process.
But does it really?
When you say heavy loads excercises do you refer indistinctly to excercises like heavy squats (1-5RM) and for example sprints (like 30 meters)? Like, all excercises of this type promote tendons stiffness?
This is specifically referring to heavy loads or highly forceful isometric contractions such as a calf raise against a resistance that you can’t actually move.
@@TheMovementSystem ooh ok I understand. Thank you :)
Would high resistance, low cadence cycling help develop tendon health, do you think? My anecdotal experience says it does, with knee (esp RHS) actually feeling better after slowly developing a low cadence workout over a number of weeks. I can now pedal at 45rpm for 5 minutes at a time comfortably, and the knee feels better than ever.. This would seem to be an instance of HSR on the bike training.
Curious on your thoughts on this.
As someone who uses hormones, your advice is paramount. Thank you
Conclusion: High load, fewer movements or Isometric builds tendon strength. Low load, excessive movement depletes it.
Correct me if I'm wrong.
You should have made the video; this rambled on like he knew nothing and was reading stuff anyone could find.
@@StephenDoty84 what's so triggering about this comment? Calm down!
The video was a waste; don't waste my time. @@hemerocallis463
what would be a good isometric contraction for tendons in my elbow?
Very informative video. But does increased tendon strength affect tendon flexibility?
Whats the “perfect” amount of reps and sets for best results in strengthening and stiffening your tendons and ligaments
I need this, I tore my right achilles 2019, and now my left last October.
Informative video, however I'll admit I was looking for some tangible isometric exercises for specific common tendon issues.
Achilles: Calf Raise Hold (edge of step)
Patellar Tendon: Leg Extension Isometric at 45 degrees of knee flexion (Spanish Squat Iso is also good)
Hamstrings: heels on box glute bridge (progress to single leg)
Rotator Cuff: 90 degree elbow bend externally rotate to push into a wall
by tendon strength are you referring to connection strength? how do you strengthen the actual bonding point between the bone and the tendon?
What if the volume change is mostly from inflamation and not really the ACL tendom growing?
We don't know for sure. That's one big point that was made in the research article. That said, we do see from other research a pretty consistent correlation between larger ACLs being stronger. As always, more research needs to be done.
So we want static exercises to target tendon strength? Really keep it under load
So, if we're doing wall sits for knees, can we pause at the bottom of the push up for elbows, for example?
And how does one strengthen ankles, for example? This is something I'd like to know, having torn pretty much everything in my ankles lol
Brilliant! Thanks!
Great video. How do you strengthen a partially torn bicep tendon? Thank you.
Let it completely heal first start with gentle stretching move on to heavy stuff later. Takes a long time for tendons to heal.
Which load is "heavy enough"?
5:39
Thank you!
I suppose for shoulder connective tissue active hanging is helpful.
How often should you work the same tendons?
It depends on the athlete's tolerance. Typically every other day
Thanks for the information
Thanks for watching!
Thanks for the video
How would you apply this to an Achilles tendon then? Would it be like a long hold at the bottom position of a calf raise? With weight?
Instead of (or in addition to) doing the calf raise holding at the end near the bottom position
😢😢😢 how do I strengthen my outer heel?
I can barely walk help
Please no wall sits
Yooo this was kind of useful because I'm a climber and I want to strengthen my elbow and finger tendons but also even though I k ow I should be doing eccentric exersizes now, I still don't know what eccentric exercises are and how I would do that for my elbow or fingers.
great vid bro thank u
Not a "systematic review", literature review. It's required research in graduate course work. Generally, the review has to have been published in a recognized peer review journal. What's sweet about it is you can literally skip to the conclusion and find the information being sought.
0:55 hmmm, but couldn't something like that be very problematic if you have an issue of impingement, like with the bicep tendon in the shoulder
I have weak tendons at my lower biceps. For how long should i hold in each sets of isometric exercises?
I've been searching for almost a year now for answers. I knew it wasn't an injury to muscle areas, but tendons. Many different tendons I have now tendinopathy. 1st it was my tendons up at the back of my arms. I had started swimming every day. I worked my way up to a mile a day. Every day, 7 days a week and one day started to develop this hot , numbing, tightness and just abnormal feeling to the actual tissues on each arm, kind of right behind the arm pits. Then I started a new career, truck driving. The resistance of the pedals of this very old truck put quite a repetitive strain on my Achilles tendons that they weren't ready for. Also on the same job I had to use a lot of grip strength for my hands and arms, that my tendons or muscles just weren't ready for. All very repetitive. Now just over the winter, I started snowshoeing. I was going for 2 hours a day. All actions were very repetitive and my tendons weren't strong enough for the loads. So I have pretty bad tendon pain right above each elbow, gluteal and hip flexor tendon pain that no one has had any explanation for or physical therapist. So I have all these different tendinopathies and need guidance on how and where to start. Do you offer a video consultation price. I have no insurance and am willing to pay to get the right guidance.
you probably need to increase muscle strength or decrease weigh load and rest more
What does heavy load mean here? Like close to a 1rep max? Is there a good percentage of 1rm to be at to be considered a heavy load?
Building tendon strength is easy, just lift heavy weights instead of light weights or you can always just flex really hard and hold for like 10 seconds. Muscles pull on bones and tendons when maximum muscle force production is active, either by lifting heavy or sprinting, etc.
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You are the key !! between molecular (cell) biology to practical training!!!!!!🤗👍👍🍷
Thanks for sharing 🙏🏾
What does having strong tendons do ? And can it help in athletic performance
Brilliantly explained. Thanks Matt!
You seem to suggest that the bigger post season ACL volume is a positive change when it is in fact edema so some pathological reorganization.. Can you please develop ?
A good question is how much of the volume is scar tissue. A joint that heals with scar tissue will feel stronger, but it's actually the stiffness of the scar tissue which is less flexible, and prone to re-injury. Overloading an already injured joint seems risky imo. Movement and loading is important, but everyone needs to assess their capabilities before starting a rehab program.
What exercises would you recommend for elbow tendons?
Nice video. I really enjoyed the content and how you delved into the subject with the studies presented here as evidence.
Thanks for the information