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.