054: Tendon Science with Jake Tuura, Jumpers Knee Rehab, Achilles Tendon Pain and More
Oct 30, 2023
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Jake Tuura, a tendon science expert, discusses various topics including patellar tendon pain, Jumper’s Knee rehab, the risk of other injuries, the benefits of collagen, free play vs structured training, risk of injury outside movement bandwidth, the impact on tendons after age 30, circadian rhythm for athletes, power phase for rehab, benefits of 2 sessions a day, and the impact of deconditioning on muscle and tendon performance.
Tendon rehab involves gradual loading and isometrics to minimize stress on the tendons and promote healing.
Pain monitoring is crucial in tendon rehabilitation to distinguish necessary discomfort from excessive pain.
Engaging in mentally stimulating activities like sports can help manage and mitigate tendon pain, improving brain activation and pain management.
Deep dives
Phases of Tendon Rehabilitation
Tendon rehab involves gradual loading and isometrics to minimize stress on the tendons. Slow, heavy loading is important to promote tendon healing. Isometrics help avoid sharp pulls on the tendons. Monitoring pain is crucial, aiming for a two to three out of 10 pain level. The pain response the next day informs whether the load was appropriate. The progress from slow, heavy loading to functional movements, such as jumping and changing direction, is guided by pain response and gradual progression.
Importance of Monitoring Pain
Pain monitoring is crucial in tendon rehabilitation. Pain stability indicates filling in of the tendon. Flare-ups can happen during rehab, but it is essential to distinguish between necessary push into discomfort and excessive pain. The next day pain response helps determine if the previous day's load was appropriate. Acequate rest, gradual progression, and avoiding excessive pain are key in tendon rehab.
The Role of Collagen and ECM
Collagen and the extracellular matrix (ECM) play an important role in tendon health. Consuming collagen can provide the necessary amino acids to support tendon health. Tendons have a lower cell density and rely on the ECM for strength. Graded exposure and optimal loading can help stimulate collagen production and tissue remodeling. Filling in holes and improving the health of tendons can occur through a combination of rest, gradual progression, and strengthening exercises.
Pain, Calibrations, and Tendon Health
Pain does not always correlate with tendon health or rupture risk. Some individuals with messy-looking tendons can be completely healthy and pain-free, while others with structurally normal tendons can experience pain. Calibration and gradual loading play a key role in tendon health and pain management. Pushing into discomfort within reasonable limits and avoiding excessive pain can promote tendon health and resilience.
The importance of brain activation and stimulation in tendon pain
In the podcast, the speaker emphasizes the significance of engaging in stimulating activities like spike ball or basketball to manage and mitigate tendon pain. They suggest that low-level activities like spike ball can help shift the focus away from pain and redirect it towards the game or scoring points. The speaker highlights the brain's role in pain perception and proposes that engaging in mentally stimulating activities can be more effective than traditional isometric exercises or eye movement techniques. They argue that playing sports or participating in dynamic and stimulating activities can provide benefits beyond just physical strength, such as enhanced brain activation and better pain management.
The role of calibration, rhythm, and conditioning in preventing tendon injuries
The podcast discusses how calibration, rhythm, and conditioning play a crucial role in reducing the risk of tendon injuries, particularly among athletes. The speaker suggests that being well-calibrated and in sync with the body's movements is vital to prevent tendon ruptures. They mention that loss of calibration, fatigue, and lack of coordination can lead to the inability to react quickly and adapt to sudden movements, potentially resulting in injury. Furthermore, the podcast highlights the significance of circadian rhythm in maintaining tendon health and recovery. Consistency in terms of eating and exercise patterns can help optimize the building and cleanup phases of the circadian rhythm within the tendon, ultimately supporting better recovery and injury prevention.
