Training Tendons - New Research and Training Methods
Jan 10, 2024
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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.
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.
Significance of Stretch Rate in Tendon Training
The speed at which tendons and muscles are stretched, termed as stretch rate, plays a vital role in training effectiveness. Different exercises like plyometrics and isometrics offer contrasting benefits. Plyometric exercises, with rapid muscle contractions, lead to increased stiffness in tendons, enhancing speed and performance. In contrast, isometric exercises, where muscles and tendons move independently, facilitate collagen synthesis and structural changes, crucial for tendon healing and strength development.
The Role of Time Duration in Tendon Rehabilitation
In tendon rehabilitation, the duration of exercises like isometrics holds significant importance for collagen synthesis and tendon healing. Holding isometrics for at least 30 seconds at an intensity of 80% facilitates viscoelastic creep, promoting collagen synthesis and providing a specific stimulus for tendon repair. Proper timing in exercises influences tendon properties and aids in building a resilient tendon structure, accelerating athletes' recovery and performance.
Optimizing Biomechanics for Targeted Tendon Loading
Correct biomechanical alignment in exercises is essential to direct load effectively to the intended tendon area. Exercises should focus on optimizing muscle contractions and minimizing compression forces, ensuring ideal strain and tension on tendons. Selecting exercises that generate strong quadriceps contractions in mid-range positions can specifically target tendon strengthening and mitigate potential irritations, leading to better tendon adaptation and overall tendon health.