How to Really Strengthen Your Tendons | The 70% Rule

Summary

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Takeaways

• 💡 Building tendon strength is crucial for injury prevention, and it involves specific exercises and protocols.
• 🔍 The key to effective tendon strengthening is reaching a 'loading threshold' of 70% of maximum muscle contraction strength.
• 🏋️‍♂️ Exercises should be chosen based on their ability to generate a strong muscle contraction, which is essential for tendon stimulation.
• ⏱️ A recommended protocol for tendon strengthening involves three sets of 30-second isometric contractions with a 90-second rest in between.
• 🦵 The single leg calf raise is an effective exercise for Achilles tendon strength, with a focus on proper positioning and load.
• 🏃‍♂️ Leg extension with isometric contractions can help strengthen the patellar tendon, which is beneficial for athletes with jumper's knee.
• 🌉 The hamstring long lever bridge targets the proximal hamstring tendons, which is valuable for athletes prone to hamstring injuries.
• 🤲 The open can isometric exercise is designed to strengthen the bicep tendon, particularly useful for those with shoulder injuries.
• 🤸‍♂️ For tennis elbow, exercises involving supination with a long item like a bat can effectively strengthen the extensor tendons in the elbow.
• 🍽️ In addition to exercise, proper nutrition including vitamin C, protein, and possibly collagen supplements can support tendon healing.
• ⏳ Consistency is key for tendon strengthening, with a recommended duration of at least 4 to 8 weeks for optimal results.

Q & A

What is the loading threshold for building tendon strength?

The loading threshold for building tendon strength is 70% of maximum muscle contraction strength.

Why is it important to reach at least 70% of maximum muscle contraction strength when building tendon strength?

Exercises and positions below this threshold do not improve tendon strength, while those above it can build tendon strength.

What is the recommended protocol for building tendon strength in the exercises mentioned?

The recommended protocol is three sets of 30 seconds with a challenging isometric muscle contraction, followed by a 90-second rest.

What is the 'creep' phenomenon, and how does it relate to tendon strength?

Creep is when a muscle slowly shortens during a contraction and the tendon slowly lengthens or loses tension. This slow tendon lengthening under load is a great stimulus for collagen synthesis.

How does the single leg calf raise isometric exercise help in building Achilles tendon strength?

The single leg calf raise isometric exercise allows for a strong muscle contraction, which is essential for stimulating the Achilles tendon to strengthen.

What is the significance of the leg extension overcome isometric in addressing patellar tendon pain?

The leg extension overcome isometric targets the patellar tendon, which is commonly injured in athletes, and helps in strengthening it to reduce pain.

How does the hamstring long lever bridge exercise contribute to hamstring tendon strength?

The hamstring long lever bridge exercise targets the proximal hamstring tendons, which are prone to injury, and helps in building their strength.

What is the purpose of the open can overcoming isometric exercise for bicep tendon strength?

The open can overcoming isometric exercise is designed to strengthen the bicep tendon, which is often injured in athletes performing activities like dips and bench press.

How can the supination exercise with a long item help with extensor tendons in the elbow?

The supination exercise with a long item targets the extensor tendons in the elbow, which are responsible for tennis elbow, and helps in building their strength to alleviate pain.

What additional factors can support tendon healing besides the exercises mentioned?

Additional factors that can support tendon healing include sufficient vitamin C intake, adequate protein intake, and possibly taking a collagen-specific supplement.

Why is it important to perform the recommended exercises consistently and for an extended period?

Consistent performance of the exercises three times a week for at least 4 to 8 weeks is crucial to allow for adequate collagen synthesis and to see the best results in tendon strengthening.

Outlines

00:00

💪 Building Tendon Strength: Common Mistakes and Effective Exercises

This paragraph discusses the importance of building tendon strength alongside muscle strength. It highlights the common misconceptions and introduces the concept of a 'loading threshold' for tendon strength, which is 70% of maximum muscle contraction strength. The narrator emphasizes that exercises below this threshold are ineffective for tendon strengthening. The paragraph then introduces five recommended exercises for strengthening commonly injured tendons, along with a specific protocol: three sets of 30 seconds of challenging isometric muscle contraction, followed by a 90-second rest. The concept of 'creep' is introduced as a mechanism that stimulates collagen synthesis in tendons during these exercises.

05:02

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The narrator briefly interrupts the tendon strength discussion to review a product from the sponsor, 10,000. He praises the 10,000 interval shorts for their comfort, stretchability, and pocket design, which is suitable for running and everyday wear. The narrator mentions a discount code for viewers to get a 20% discount on the shorts, and then transitions back to the main topic of tendon strengthening.

10:04

🏋️‍♂️ Exercises for Strengthening Specific Tendons

The paragraph outlines specific exercises for strengthening various tendons, including the hamstring, bicep, and extensor tendons in the elbow. Each exercise is described with detailed instructions on how to perform it correctly to target the specific tendon. The narrator emphasizes the importance of consistent practice, suggesting a routine of three times a week for 4 to 8 weeks for optimal results. Additionally, the paragraph suggests other supportive measures for tendon healing, such as adequate vitamin C and protein intake, and possibly taking a collagen-specific supplement. It also advises temporarily reducing movements that cause irritation to the tendon.

Keywords

💡Tendon strength

Tendon strength refers to the ability of tendons to withstand force and resist injury. In the video, it is the primary focus, with the discussion revolving around how to build and improve this strength. The script mentions that tendons need to be loaded at a certain threshold to effectively increase their strength, which is a key concept for viewers looking to improve their athletic performance and prevent injuries.

💡Loading threshold

The loading threshold is the minimum level of force or stress required to stimulate an adaptive response in tendons, leading to increased strength. The video explains that exercises below this threshold are ineffective for building tendon strength, while those above it can be beneficial. This concept is crucial as it guides the selection of exercises and the intensity at which they should be performed to effectively build tendon strength.

💡Maximum muscle contraction strength

This term refers to the highest force a muscle can generate during contraction. The video script uses this concept to establish a baseline for determining the intensity of exercises needed to reach the loading threshold for tendon strength. It is mentioned that exercises should target at least 70% of this maximum force to be effective in building tendon strength.

💡Isometric muscle contraction

An isometric muscle contraction is a type of muscle action where the muscle generates force without changing its length. The video script recommends isometric exercises for building tendon strength, as they allow for a sustained and strong muscle contraction that can be held for a specific duration, which is essential for tendon adaptation and strengthening.

💡Calf raise

A calf raise is an exercise that targets the calf muscles and Achilles tendon. In the video, a specific variation of the calf raise is discussed, emphasizing the importance of proper form and load to effectively stimulate the Achilles tendon. This exercise is highlighted as a way to prevent common injuries like Achilles tendon ruptures.

💡Patellar tendon

The patellar tendon is a crucial structure in the knee area, connecting the patella (kneecap) to the tibia. The video discusses exercises to strengthen this tendon, which is particularly important for athletes who experience 'Jumper's knee' or patellar tendon pain. The script provides a specific exercise protocol to target and strengthen the patellar tendon.

💡Hamstring tendons

Hamstring tendons are the thick bands of tissue that attach the hamstring muscles to the bones in the lower leg. The video script includes an exercise called the 'long lever bridge' to target these tendons, which is important for athletes prone to hamstring strains. The exercise aims to build strength in the tendons to prevent such injuries.

💡Biceps tendon

The biceps tendon is the structure that connects the biceps muscle to the bone. The video discusses an isometric exercise to strengthen this tendon, which is relevant for athletes experiencing pain in the front of the shoulder during activities like dips or bench presses. The script provides a practical method to target this tendon for strengthening.

💡Supination

Supination is the act of rotating the forearm so the palm faces upward. The video script describes an exercise that involves supination to strengthen the extensor tendons in the elbow, which can help alleviate tennis elbow pain. This exercise is an example of how targeted tendon strengthening can address specific overuse injuries.

💡Collagen synthesis

Collagen synthesis is the process by which the body produces collagen, a protein essential for tendon strength and structure. The video explains that the slow lengthening of tendons under load during isometric exercises stimulates collagen synthesis, which is key for tendon healing and strengthening. This concept is integral to understanding the physiological basis for the exercises recommended in the video.

Highlights

Common mistakes are made when trying to build tendon strength.

The real solution for building tendon strength is often overlooked.

Studies show a loading threshold is key to building tendon strength.

Exercises below the 70% maximum muscle contraction threshold do not improve tendon strength.

Exercises above the threshold can effectively build tendon strength.

The general principle is to choose exercises that allow at least 70% muscle contraction.

Five favorite exercises for commonly injured tendons are recommended.

The protocol for building tendon strength involves three sets of 30-second isometric contractions.

After each 30-second hold, rest for 90 seconds before repeating.

The slow tendon lengthening under load stimulates collagen synthesis.

Exercise one is a single leg calf raise for strengthening the Achilles tendon.

Proper form for the single leg calf raise is crucial for effective tendon stimulation.

Exercise two is a leg extension isometric for the patellar tendon.

The hamstring long lever bridge targets the proximal hamstring tendons.

The open can isometric exercise is specific to the bicep tendon.

Supination with a long item can help strengthen the extensor tendons in the elbow.

Consistency in these exercises three times a week is key for optimal results.

Nutritional support, such as vitamin C and collagen supplements, can aid tendon healing.

Reducing irritating movements can also support tendon recovery.

Transcripts

you know how to build muscle strength

but how do you build tendon strength

today we're going to expose some of the

common mistakes that people make when

trying to build tendon strength the real

solution is almost too simple to believe

yet almost no one does it right but

first let me show you the proof that

this method actually works across many

studies we see that there's something

called a loading threshold for truly

building Tenon strength that means that

light exercises stretches and other

techniques below this threshold just

don't improve Tenon strength exercises

Above This threshold can build Tenon

strength that threshold is 70% of

Maximum muscle contraction strength okay

but what does that mean well this varies

by exercise and position but here's the

general principle you need to choose

exercises and positions that allow you

to create a really strong muscle

contraction at least 70% of the force

that that muscle is capable of producing

now you might be saying okay great but

what exercises do that well today we're

going to cover five of my favorites for

commonly injured tenants for each of

these exercises the protocol that I

recommend for building Tenon strength is

three sets of 30 seconds with a

challenging isometric muscle contraction

meaning a static hold in that position

for 30 seconds after you complete that

30se second challenging hold rest for 90

seconds and then repeat so three sets

total 30 seconds that's we're going to

use for each exercise this takes a

advantage of something called creep

where a muscle slowly shortens during

that muscle contraction and the Tenon

slowly lengthens or loses tension this

slow tendon lengthening underload is a

great stimulus for collagen synthesis

okay now that we understand why let's

dive into the five exercises exercise

number one is a single leg calf raise

isometric and I think this is a really

important exercise for everyone athletes

Runners older adults people who want to

have a strong calf and not have Achilles

T in pain but I very often see this

exercise done incorrectly or done in a

way that doesn't actually stimulate the

Achilles tenant enough to actually get

stronger the way that I recommend doing

this exercise is with one foot placed on

a box and the back foot down on the

ground this is going to do a couple

different things number one is it's

going to stabilize you while holding a

barbell so that way you can put a lot of

weight through the back foot this is

particularly important for really strong

athletes because strong athletes often

need hundreds of pounds on their back to

really adequately stimulate the tendon

and get to that 70% loading threshold

for example when I tested Lily it took

her 220 lbs to get to that 70% Mark so

the main reason that we're doing the

calf raise this way is because we can

get much more load through the Achilles

Tenon than with doing something like a

single leg calf raise holding a dumbbell

or a seated calf raise where it's just

harder to get to enough load for this to

be effective here are some cues to make

sure that you get the most out of this

exercise set up the barbell with a truly

challenging load you want to build up to

this over time appropriately but do

understand that Achilles Tenon ruptures

occur with fast movements not slow

controlled isometric contraction so it

is safe to progress yourself to a strong

muscle contraction here place a box

slightly in front of the bar to

stabilize the front foot on start on

your weaker side and keep the foot on

the ground place a bar on your back just

like you would for a back squat and hold

a tall posture hold a position where

your heel is slightly off the ground to

activate your calf muscles importantly

keep your knee straight allowing the

knee to bend just a little bit can

decrease the load through the Achilles

tendon so be sure to keep an eye out for

this common compensation once you find

the right position hold that strong

muscle contraction for 30 seconds and

repeat three times I recommend that

athletes and Runners do this exercise

three times per week all right moving on

to exercise number two we have a leg

extension overcome isometric this

movement is great for targeting the

patellar tendon in the front of the knee

athletes who have a history of Jumper

knee or patellar tendon pain will

benefit from consistently loading and

strengthening that patellar tenant this

is really common in football basketball

volleyball and soccer players when an

athlete has patellar tendon pain from

jumping and squatting I like to perform

this exercise at the start of their

training session to help reduce that

pain level here are some cues to think

about set up the leg extension machine

not all the way out straight not all the

way bent to 90° but about halfway in

between at that 45° or so of knee

flexion start on the weaker side place

the weight stack all the way to the

bottom so that way when you kick out

into the machine it won't move no matter

how hard you kick with one leg and then

the last step is just getting a strong

muscle contraction about 70% of your

maximum potential Force production and

then holding that for 30 seconds I like

to coach this ramping up for about 2

seconds and then holding that steady

contraction about 70% of your maximum

for the rest of the 30 seconds again

this is a really great way to build

patellar Tenon strength all right I know

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right now moving on to number three

which is one of my favorites and this is

the hamstring long lever bridge this is

a movement that helps Target the

proximal hamstring tendons this is

particularly valuable for athletes with

a history of hamstring strengths this

can be done daily or prior to each

training session remember that

isometrics don't cause as much fatigue

as full range of motion exercises so

these can be incorporated before your

training session after your training

session or even on your off days I just

like to say find a way to get it done

three times per week okay here are some

cues for doing this exercise correctly

what you want to do is Bridge up into a

glute Bridge position and then you want

to walk your heels out away from your

butt we want the knees to be bent about

45° meaning the knee angle if we're

looking from the side would be about

135° if you're doing this correctly then

you're going to feel your hamstrings

more than the glutes in this position if

you were to bend your knees all the way

to 90° then you would feel more of your

glutes working so to really Target that

proximal hamstring we want to drive the

heels straight down into the ground and

importantly maintain alignment between

the knees hips rib cage and shoulders

hold this position for 30 seconds and

repeat three times if you're able to do

this double leg long lever glute Bridge

successfully for 30 seconds three times

then you can progress to a single leg

long lever Bridge same exact position in

Q's just with one heel driving down to

the ground instead of two so use the

long lever bridge to build strong

hamstring tendons all right moving on to

exercise number four we have the open

can overcoming isometric this is

specific to the bicep tendon the bicep

tenant on the front of the shoulder is a

common area of injury if you are an

athlete you're working with has pain in

the front of the shoulders with dips

bench press or reaching behind their

back then this may be a good movement to

train here are some cues stand near a

wall and bring the arm forward about 30°

in front of the body rotate your arm so

that way your thumb is facing upward now

push into the wall with about 70% of

your maximum potential Force it's okay

if this is a little bit painful to the

sensitive area but I just like to keep

the pain level below a 4 out of 10 also

make sure that that pain level is

returning to Baseline after 24 hours if

this exercise or any of these tenant

exercises are elevating your pain level

for more than 24 hours then you want to

dial back and push a little bit less

overall this exercise has done against

the wall or holding a dumbbell can be a

really good stimulus to build the

strength back in that bicep tendon all

right and the last tendon that we're

going to address is the extensor tendons

in the elbow that is responsible for

tennis elbow it's pretty common to get

pain in the elbow from sport motions in

order to address this pain I like to

find a long item and work on a motion

that's called supination so if we think

about our goal here our goal is to get

the muscles that attach to those tenons

to work really hard around 70% of their

maximum Force production also we want to

be able to hold that strong muscle

contraction for 30 seconds of tension so

that way that tendon can slowly lengthen

and start to stimulate collagen

synthesis and heal in order to do this

you're going to have to search around

your house for a long item that can

provide torque for a superation motion

something like a bat or a golf club or a

broom can work then you're going to want

to stabilize your forearm and slowly

supinate until you can get that strong

muscle contraction adjust your grip up

or down with the item that you're using

using in order to get that 70%

contraction strength you can either hold

one position for example about a 45°

angle for all 30 seconds or you can

slowly move between a few different

positions pausing for 10 seconds in each

position this is going to do a much

better job at stimulating that tendon to

heal than any number of icing and

stretching and mobilizations and other

passive things you might have seen okay

so to summarize if you have a Tenon that

you want to strengthen find the exercise

that allows you to get a really strong

muscle contraction and make that Tenon

work hard for 30 seconds as that Tenon

slowly lengthens during that strong

muscle contraction it's going to be a

great stimulus for collagen synthesis

make sure you're doing this consistently

three times a week and often for at

least 4 to8 weeks to really see the best

results from this some other things that

can help with Tenon healing as well

include getting enough vitamin C

especially in the morning adequate

protein intake and maybe even taking a

collagen specific supplement and

temporarily dialing back any irritating

movements so I hope this video was

helpful for you if it was smash that

like button subscribe so don't miss any

future videos and I'll catch you the

next one thanks

[Music]