The PJF Podcast: Elite Sports Performance cover image

The PJF Podcast: Elite Sports Performance

054: Tendon Science with Jake Tuura, Jumpers Knee Rehab, Achilles Tendon Pain and More

Oct 30, 2023

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.

01:33:26

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Quick takeaways

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.

Tendons: The Silent Cycle of Build and Repair

Balancing Traditional Training Phases and Maintain Athletic Performance

Patellar Tendon Rehab: Balance Between Rest and Gradual Load

Embrace Play for Lifelong Vitality

1.

Introduction

5min

2.

The Importance of Focusing on Tendon Health

13min

3.

The Risks of Being Too Cautious in Rehab

12min

4.

Collagen and Tendon Health

6min

5.

Understanding Tendon Structure, Regeneration, and Pain

5min

6.

Fear of MRI, Obsession with Tendon Damage, and the Disconnect between Pain and Rupture

3min

7.

Calibration and Variability in Tendon Pain

7min

8.

The Impact of Deconditioning on Muscle and Tendon Performance

16min

JAKE TUURA: https://linktr.ee/jtuura2

Timecodes

0:00 Podcast Episode Intro
1:08 Jake Tuura Background
5:35 Topic on Patellar Tendon Pain
8:16 Jumper’s Knee Rehab
15:36 Risk of Other Injuries
21:38 Jake’s Phases of Rehab
30:25 Benefits of Collagen
36:51 Fixing the Hole or the Donut
42:58 Free Play vs Structure Training
52:14 Risk of Injury Outside Movement Band Width
57:37 What happens after Age 30 to tendons
1:04:11 Circadian Rhythm for Athletes
1:06:17 Power Phase for Rehab
1:11:39 Benefits of 2 Sessions a Day
1:16:46 How Did our Ancestors Heal Tendons
1:21:02 Compressive Forces on Tendons

TRAINING PROGRAMS

Speed Code: https://www.pjfperformance.net/the-speed-code/

Fat Don't Fly: http://www.pjfperformance.net/fat-dont-fly/

The Vert Code & The Vert Code Elite: http://www.pjfperformance.net/the-vert-code-elite-2/

Edge U: https://theedgeu.com

PROTEIN Upper Echelon Nutrition: https://uenutrition.com (Use discount code PJFPERFORMANCE to get 20% off)

FOLLOW ME:

Instagram: https://www.instagram.com/pjfperformance/

Twitter: https://twitter.com/PJF_Performance?s=20

Facebook: https://www.facebook.com/PJFSystem/

Website: http://www.pjfperformance.com

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