#Bitesize - Managing tendinopothies with blood flow restriction training and isometrics with Luke Vella
Nov 2, 2022
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Luke Vella, Lead S&C coach at the Melbourne Rebels, dives deep into tendon health and innovative training techniques. He outlines the symptoms of tendinopathy and effective management strategies, including the use of isometric training and blood flow restriction. Vella shares insights on how tailored loading strategies and personalized training protocols can significantly improve pain relief and performance in athletes. His expertise sheds light on the intersection of research, practice, and athlete care.
Understanding and managing tendinopathy involves recognizing both local and central mechanisms, necessitating a tailored, individualized assessment approach.
Blood flow restriction training has shown potential in alleviating tendon pain and improving performance, highlighting the importance of specific protocols and exercise selection.
Deep dives
Understanding Tendon Pain and Management
Tendon pain remains an area where knowledge is still developing, particularly regarding its sources and effective management strategies. It is crucial to recognize that local and centrally driven mechanisms can contribute to tendon pain, yet there is still a lack of clarity about what specifically triggers these issues. Researchers like Keith and Professor Hazel Screen are paving the way in this field, highlighting that tendon management requires a nuanced approach. The interrelation between pathology changes, tendon function, and symptoms can be complex, as all three aspects can occur independently, making individualized assessment vital for effective treatment.
Effective Loading Strategies for Tendon Health
An effective loading strategy for tendons should be carefully tailored to each athlete's specific needs, especially since tendinopathy is rarely isolated. The intensity of loading should reach at least 70% of one repetition maximum during training, utilizing simple exercises that effectively target the relevant muscles and tendons. Understanding that tendons respond to strain and stress rather than contraction types allows for more flexible training methodologies. Furthermore, it's essential to provide opportunities for high force production during these loading sessions to ensure optimal tendon adaptation and health.
Blood Flow Restriction Training Insights
Blood flow restriction (BFR) training has shown promise in managing tendon pain while maintaining muscle performance, but its protocols require careful consideration. In recent trials, lower load BFR techniques resulted in significant pain reduction and slight improvements in performance, indicating that effective dosing plays a crucial role in the training's overall success. Some athletes experienced diminishing returns with prolonged use of BFR protocols, which required a shift in exercise selection to reignite positive responses. Ultimately, a tailored approach that accounts for individual athlete responses to BFR is necessary to optimize outcomes and enhance recovery.
Luke featured on episode #357 of the Pacey Performance Podcast. This #bitesize episode takes a great clip from that episode where he discussed -
Symptoms of tendinopothy
Managing tendinopothies with isometric training
Managing tendinopothies with blood flow restriction training
Check out the full episode with Luke here - https://www.sportsmith.co/listen/rethinking-rehabilitation-tendon-health-and-the-rise-of-blood-flow-restriction-training/
This episode is supported by RockDaisy, the only FREE AMS on the market. AMS Lite features reporting capabilities, questionnaires and forms, alerts and communication, data sharing, data visualisation and calendar views.
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