Tougher Tendons
Have you ever been told you have tendonitis? Maybe you did or maybe you didn't.... either way, there was pain in or around a joint. Let's say it actually was tendonitis. What should you do? Stretch, roll it out, ice it, strengthen it, let it rest... TOO MANY OPTIONS!
The word tendonitis, sounds a lot more complex than it really is. Basically, it means that the thick white strip of tissue (tendon) became irritated or inflamed (itis) for some reason. Commonly, the irritation occurs when the demands of life exceed the abilities of the tendon. (ie. too much weight, too much repetition movement, too quick of a movement).
One of the most effective ways to treat tendonitis is with time. Time under tension, that is. This means, prolonged periods of tension, done by moving your joint slowly, repetitively or holding the joint in one place for a prolonged period. This allows for more blood flow to get to the to the tendons.
More blood flow = growth of new/healthier cells = a more properly working tendon = less pain.
Here are some great ways to address tendonitis.
Prolonged Hold This is where you hold a specified position or posture for a prolonged period of time - typically somewhere between 10-60 seconds.
Achilles Example - Calf Raises holds. 3 sets, 30 seconds each
Tempo - This refers to the speed at which you perform any exercise. In other words, how fast or slow you move your body and/or the weight that you are holding.
Achilles Example - Calf Raises, 3 x 6-8 reps (5s Hold at the top, 5s Lower, Fast return to the top)
High Repetition - Here, we are using rep ranges upwards of 12-15, even 20+ at super light resistance. A key here is to make the repetitions continuous, without a pause a the bottom or the top.
Achilles Example - Calf Raises, 3 sets, As Many Reps as Possible in 60 seconds.
Each example creates a challenge for calf, ankle, and foot for an extended period of time. In other words, these exercises increase the “time under tension” which has been shown to improve pain-free function of tendons.
Need more of an explanation? Email Tyler@primemvnt.com and ask any questions you may have!
