How to Really Strengthen Your Tendons | The 70% Rule

Summary

该视频介绍了如何通过正确的运动方法来增强肌腱力量。大多数人犯的错误是在低于肌腱强度的负荷阈值下锻炼，无法真正增强肌腱力量。真正有效的方法是采用能达到肌肉最大收缩强度70%的等长收缩运动，并保持30秒。视频分享了五种有效锻炼常见受伤肌腱的运动，包括单腿小腿提举、腿部伸展、腘绳肌长杠铃桥、二头肌等长收缩训练和旋前运动等。通过每周三次的训练，持续4-8周，可以显著增强肌腱力量并促进胶原合成。

Q & A

如何增强肌腱强度？

增强肌腱强度需要通过特定的锻炼和姿势来实现，这些锻炼和姿势能够产生至少70%的最大肌肉收缩力。

什么是肌腱强度的加载阈值？

肌腱强度的加载阈值是指至少需要70%的最大肌肉收缩力来真正增强肌腱强度。低于这个阈值的轻量级运动和拉伸技术不会增强肌腱强度。

为什么需要进行至少70%的最大肌肉收缩力锻炼？

因为这样可以促使肌腱在负载下慢慢伸长，从而刺激胶原合成，有助于肌腱的修复和增强。

推荐的增强肌腱强度的锻炼有哪些？

推荐的锻炼包括单腿小腿抬高、腿伸展克服等静态肌肉收缩锻炼，每个锻炼进行3组，每组持续30秒。

单腿小腿抬高的正确做法是什么？

单腿小腿抬高时，一只脚放在箱子上，另一只脚在地上，背部负重，保持膝盖伸直，脚跟稍微离地，保持这个姿势30秒，重复三次。

腿伸展克服等静态肌肉收缩锻炼如何帮助增强膝盖前部的髌腱？

通过在腿伸展机上进行半弯曲的腿部伸展，可以针对性地加强髌腱，对于有跳跃膝或髌腱疼痛的运动员特别有益。

为什么长杠杆臀桥锻炼对于增强近端肌腱特别有价值？

长杠杆臀桥能够针对近端肌腱进行锻炼，特别是对于有肌腱损伤历史的运动员，可以通过这个动作进行日常训练。

如何进行开放式克服等静态肌肉收缩锻炼来增强二头肌腱？

通过将手臂向前约30°，拇指向上，用力推墙，保持约70%的最大力量，持续30秒，可以增强二头肌腱。

网球肘相关的伸肌腱如何通过锻炼增强？

通过找到长物品进行旋前动作，如使用球棒或扫帚，保持强肌肉收缩30秒，可以刺激伸肌腱，促进其修复和增强。

除了锻炼，还有哪些因素可以帮助肌腱愈合？

确保足够的维生素C摄入，适当的蛋白质摄入，可能还需要考虑服用特定的胶原蛋白补充剂，以及暂时减少任何可能刺激肌腱的活动。

Outlines

00:00

💪 如何正确锻炼肌腱强度

本段介绍了如何通过特定的锻炼方法来增强肌腱强度。常见的错误是很多人没有达到足够的负荷阈值，即70%的最大肌肉收缩强度，来真正增强肌腱。建议的锻炼方法是进行3组，每组30秒的挑战性等长肌肉收缩，即静态保持姿势，之后休息90秒再重复。这种锻炼利用了肌肉在收缩过程中缓慢缩短的“蠕变”现象，有助于胶原合成，从而加强肌腱。特别推荐了五种锻炼方法，针对常见受伤的肌腱，并详细解释了如何正确执行单腿提踵等长收缩运动，包括使用杠铃和箱子来增加负荷，以及保持正确的姿势来刺激跟腱。

05:02

👖 运动装备推荐：10000 Interval Shorts

在介绍锻炼方法的过程中，提到了赞助商10000 Interval Shorts。这种短裤非常适合运动和日常穿着，具有很好的弹性和舒适性，并且有一个大的内衬口袋可以放置手机，以及两个深前口袋。这些短裤不仅价格合理，而且现在使用优惠码'movement'可以享受20%的折扣。

10:04

🏋️‍♂️ 肌腱强化锻炼方法

本段继续介绍了其他几种锻炼方法，包括针对腘绳肌肌腱的长杠杆臀桥运动，针对二头肌肌腱的开放式克服等长运动，以及针对网球肘的伸肌腱强化运动。每种锻炼都强调了正确的姿势和执行方法，以及如何通过持续30秒的强肌肉收缩来刺激肌腱，促进胶原合成。此外，还提到了维生素C的摄入、蛋白质摄入和可能的胶原蛋白补充剂，以及减少刺激运动，以帮助肌腱恢复。

Keywords

💡肌腱强度

肌腱强度是指肌腱承受拉伸或压力的能力。在视频中，肌腱强度的提高是核心主题，讨论了如何通过特定的锻炼和方法来增强肌腱。例如，视频中提到了通过达到最大肌肉收缩力的70%来真正构建肌腱强度，这是提高肌腱强度的关键阈值。

💡最大肌肉收缩力

最大肌肉收缩力是指肌肉在进行收缩时能够产生的最大力量。视频中提到，为了有效增强肌腱，需要选择能够让肌肉产生至少70%最大收缩力的锻炼和姿势，这是构建肌腱强度的重要原则。

💡等长收缩

等长收缩是一种肌肉收缩形式，肌肉在不改变长度的情况下产生力量。视频中推荐使用等长收缩来增强肌腱，例如通过30秒的静态保持来刺激肌腱，这种方法有助于肌腱在负载下缓慢伸长，促进胶原合成。

💡蠕变

蠕变是指在持续负载下肌肉缓慢缩短，肌腱缓慢伸长的现象。视频中提到，通过等长收缩，肌肉产生蠕变，肌腱在负载下缓慢伸长，这是刺激胶原合成、增强肌腱的有效方式。

💡跟腱

跟腱是连接小腿肌肉和脚跟骨的肌腱，是视频中讨论的一个特定肌腱。视频提供了增强跟腱强度的特定练习，如单腿提踵等长收缩，这对于运动员和老年人来说尤其重要，以减少跟腱疼痛和断裂的风险。

💡髌腱

髌腱是连接大腿四头肌和膝盖骨的肌腱，也是视频中讨论的另一个特定肌腱。视频提供了增强髌腱强度的练习，如腿伸展克服等长收缩，这对于有跳跃膝或髌腱疼痛的运动员特别有益。

💡长杠杆臀桥

长杠杆臀桥是一种锻炼，旨在增强大腿后侧的肌腱，特别是对于有腿筋损伤历史的运动员。视频中描述了如何正确执行这个练习，包括脚跟向外走、膝盖弯曲约45°，以及保持膝盖、臀部、肋骨和肩膀的对齐。

💡外旋

外旋是指前臂旋转，使手掌朝上的动作。视频中提到，为了增强肘部的伸肌腱，可以使用长物品（如球棒或扫帚）进行外旋运动，以刺激肌腱并促进其愈合。

💡维生素C

维生素C是一种对肌腱愈合有益的营养素。视频中提到，除了特定的锻炼外，确保足够的维生素C摄入也是支持肌腱愈合和增强的一个因素。

💡蛋白质摄入

蛋白质摄入对于肌腱的修复和增强至关重要。视频中建议，为了支持肌腱的愈合和增强，应保证足够的蛋白质摄入，这对于构建和维持肌腱的胶原结构非常重要。

Highlights

There is a threshold of 70% of maximum muscle contraction strength necessary to build tendon strength.

Light exercises and stretches below this 70% threshold do not improve tendon strength.

Isometric exercises are recommended to build tendon strength, focusing on static holds for 30 seconds.

A rest period of 90 seconds between sets helps maximize tendon strength gains.

Creep, where the tendon slowly lengthens under load, stimulates collagen synthesis.

Single-leg calf raise isometric is recommended for Achilles tendon strength and reducing Achilles tendon pain.

Athletes may need to use high loads, sometimes up to 220 lbs, to reach the necessary threshold for Achilles tendon training.

Ensure that the knee is straight during Achilles tendon exercises, as bending reduces load on the tendon.

Leg extension overcome isometric targets the patellar tendon, and is useful for those with jumper’s knee.

The long lever bridge targets proximal hamstring tendons, useful for athletes with a history of hamstring strains.

Isometric exercises cause less fatigue, so they can be performed before or after training, or on off days.

Open can overcoming isometric targets the bicep tendon, commonly injured in athletes with shoulder pain.

For tennis elbow, supination exercises using a long item (e.g. bat or broom) are recommended to stimulate healing.

Tendon healing is promoted by exercises that generate a 70% muscle contraction over 30 seconds.

Other helpful factors for tendon healing include sufficient vitamin C, adequate protein intake, and possibly collagen supplements.

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]