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General tendon help?
Posted on 7/9/24 at 10:30 am
Posted on 7/9/24 at 10:30 am
I am fairly active 53 yo and I seem to have never ending issues with tendonitis. If it's not my elbow, it's my shoulder. When that's not hurting it's my feet and then back to my elbow. Are there anythings to help tendon health in general?
3
Posted on 7/9/24 at 11:21 am to PCHSDawg
quote:
Are there anythings to help tendon health in general?
When mine is flaring up i switch from free weights to machines and lower the weight and it usually goes away in a couple days.
Posted on 7/9/24 at 2:50 pm to PCHSDawg
quote:
Are there anythings to help tendon health in general?
Eccentrics used to be the gold standard for rehabbing Tendonitis, but it has changed to Heavy Slow Resistance (HSR). Think of HSR as tempo training, 3 seconds of the concentric portion, followed by 3 seconds of the eccentric portion. Do roughly 3 sets of 8 reps every other day. Choose a weight that you can feel the tendonitis but pain is minimal 1/10. When that weight gets painless, increase the weight until you feel that 1/10 pain again.
Doing the above will take about 12 weeks or so. If it's an acute flare up then I would say rest and it'll go away, but it seems like you've been struggling with this for awhile so I'm thinking it progressed to Tendinosis.
Hope that helps.
Posted on 7/9/24 at 7:39 pm to PrezCock
Thanks
Posted on 7/10/24 at 8:10 am to PrezCock
Why has the idea changed from eccentric to HSR?
Posted on 7/10/24 at 3:14 pm to AllbyMyRelf
quote:
Why has the idea changed from eccentric to HSR?
It was widely believed that the concentric portion of the lift was the bigger influence contributing to tendonitis. You don't really want to treat an injury with what is causing it, so they focused a lot of the research on eccentrics. Eccentrics definitely works in rehabbing it, but HSR seems to be the better option.
Posted on 7/10/24 at 4:12 pm to PCHSDawg
There are stretches that are specifically for tendons. I use them for my forearm tendinitis. I’m sure there are some for other body parts too.
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