How to Strengthen your tendons

Today I'm going to reveal the most effective strategies to strengthen your tendons, make them more resilient and less prone to injury.

Weak tendons can lead to chronic pain, reduce your ability to train at high intensity, and even sideline you from track with serious injuries. By focusing on tendon strength, you will not only improve your power output, stability as well as longevity in your sport.

Many overlooks the importance of tendon strength, focusing solely on muscle development. This approach can create imbalance and leave tendons underpreapred for the demands of intense training, leading to injuries that could have been avoided. Now lets dive in

Isometric exercises for tendon strength

According to science, isometric exercises where the muscle contracts without changing length are particularly effective at strengthening tendons.

These exercises increase the stiffness of the tendon, which is critical for absorbing and transferring force during movement. For example, holding a heavy weight in a fixed position, such as wall sit or a static lunge, can significantly increase the strength and resilence of your tendon.

Here's how you can implement this:

3-4 sets of 30-60 seconds holds for exercise like wall sits, planks, or static lunges, focusing on maintaining proper from throughout.

ECCENTRIC TRAINING FOR TENDON HEALTH

The research shows that eccentric exercises, which involves lengthening the muscle while it's under tension, are incredibly effective for tendon strengthening.

These exercises create controlled stress on the tendon, promoting collagen synthesis and improving tendon durability.

For example, slow controlled lowering during exercises like hell drops or eccentric hamstring curls can build tendon strength and reduce the risk or injury.

Here' s how you can implement this:

Perform exercises like eccentric calf raises with a slow, controlled tempo, aim for 3-5 seconds lowering phase. Start with 3 sets of 6-8 reps, increasing the load gradually.

PROGRESSIVE OVERLOAD FOR TENDON ADAPTATION

Progressive overload - the gradual increase of stress placed on the body during exercise is essential for tendon adaptation.

without progressively challenging the tendons, they won't strengthen or adapt to higher loads.

For example, adding weight to your isometric holds or increasing the range of motion in eccentric exercises, helps your tendons adapt and grow stronger.

Here' s how you cam implement this:

Start with a managable weight or resistance and gradually increase it as your tendons become stronger. For example, if you're doing isometric holds or eccentric exercises, aim to add little more weight or extend the hold time every 1-2 weeks

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