The Movement System Podcast
Training Tendons - New Research and Training Methods
Jan 10, 2024
The podcast explores new research on tendon training, emphasizing the importance of load for athletes. It discusses the benefits of isometric and plyometric exercises in enhancing tendon strength, while also highlighting the role of vitamin C and gelatin supplements. The episode emphasizes progressive rehabilitation strategies and exercise caution for optimal tendon healing.
28:15
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Quick takeaways
- Training tendons requires reaching at least 4% strain with 80% load for structural changes.
- Varied exercise speeds like plyometrics increase tendon stiffness, while isometrics aid collagen synthesis and healing.
Deep dives
Importance of Adequate Loading for Tendon Strengthening
To effectively strengthen tendons, it is crucial to apply sufficient load during training. Research indicates that reaching around a 4% strain is necessary for meaningful structural changes in tendons. This translates to using over 80% of one's maximum load during exercises. Athletes with tendon issues require appropriate loading to stimulate tissue remodeling and enhance tendon strength, ensuring a robust recovery and prevention of recurring injuries.
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