The Movement System Podcast Training Tendons - New Research and Training Methods
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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.
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Load Above 80% One Rep Max
- Use loading greater than 80% one rep max to effectively stimulate tendon strengthening.
- Avoid underloading tendons in rehab which can lead to cyclical injuries.
Stretch Rate Influences Tendon Adaptations
- Plyometric training with fast stretch rates increases tendon stiffness via collagen crosslinking.
- Long 30-second isometric holds induce tendon creep, stimulating collagen synthesis and tendon healing.
Optimize Biomechanics for Tendon Loading
- Choose exercises that maximize targeted muscle contraction to direct load to specific tendons.
- Avoid deep knee flexion in patellar tendonopathy rehab due to high compression and low strain.