Here's some science on how to fix tendinitis
the why AND how isometrics work
Here is a somewhere nerdy explanation on how we use isometrics to treat tendon pain. I’ve had pretty good success treating tendon issues when I combine isometrics with “regular” exercise and plyometrics.
If you’re ready to get started fixing your tendon issues start here
This concept is missed in most fitness “guru” plans because gurus don’t have the science background COMBINED with clinical experience we have.
So they’ll give you random breathing drills, mobility drills, and weird strength exercises but never address the actual health of the tendon.
Then when you do something requires the tendon do do its job, it doesn’t, and you continue to hurt.
That’s why we are here - if you’re still battling tendinitis despite all the above, be sure to reach out to us to actually fix the issue
Let’s get science-y.
Tendon Pathophysiology
Pathophysiology is a fancy word for the changes to the tendon caused by disease or injury. For our purposes, we will be talking about injury. In an injured tendon, collagen is what is damaged.
Collagen makes up 80% of a tendon.
Tendon phases of healing
Generally speaking, a tendon will go through phases in response to loading. When a tendon is excessively loaded, it will become “Reactive” and softens.
A good example is going on a 5 mile run after doing nothing for 6 months. All of you will hurt, but your tendons will especially be “reactive.”
This is your typical “overuse injury.”
There’s more technical things going on in the actual tendon substance, but I’m not going to pretend I’m some tendonologist (not a thing) and go into an in depth analysis since…
You’re probably already falling asleep.
As the tendon repairs/adapts, it becomes thicker/stiffer to be better prepared for next time (just like muscles). To note…
The reactive phase is a transition phase.
The tendon can easily revert back to its normal state, if you let it.
To let it, you have to do LESS (not zero) since the tendon’s tolerance is DECREASED.
Failure to do less will put you in the stage of “Dysrepair.” The tendon is STILL healing, but working harder to do so. Also to note about this stage is…
You can start to see the collagen damage on an MRI.
If you keep going you can progress to the “Degenerative” stage, which means cells in the tendon are dead and we use to think this was irreversible.
Why Isometrics?
Eccentrics were the “gold standard” for tendinopathy since you can handle more weight - you can lower into a squat with MORE weight than you can come up with.
The drawback to eccentrics is a phenomenon called stress shielding. The stronger parts of the tendon “shield” the weaker areas from stress. So what happens is…
The strong part gets stronger, but the weaker part gets more weak.
This concept was called “treat the donut, not the hole.”
New thinking utilizes the phenomenon of stress relaxation, a fundamental property of materials similar to tendons (viscoelastic, if you care). By applying a load to the tendon WITHOUT changing its length (isometric contraction), over time (repeated treatments over MONTHS), the tendon relaxes/gets less stiff.
Now stress can be spread throughout the entire tendon. This is thought to restore tendon health. Pretty neat-o.
This is OFTEN the missing piece in rehab, so if you’re been dealing with tendinitis for years and still haven’t cracked it, this could be why since…
You never addressed the ACTUAL health of the tendon.
Additional Benefits
Additional benefits of Isometrics are pain relief, especially immediately after.
The HOW isn’t understood, and depending on what your issue is, any type of loading (isotonic or isometric) can be beneficial for pain relief.
If isometrics don’t change pain, it’s possible
the tendon isn’t your issue or
your tendon is too sensitive/irritable to ANY load.
Summary
If your dealing with chronic tendon issues and still not getting back to the things you love, despite the exercises you are doing are getting heavier and heavier, the reason why is…
You have not addressed tendon health.
Don’t waste any more time googling stuff, just ask for our help