Muscle vs. Tendon Strength
🏋🏽♂️ If you’ve focused on building muscle strength exclusively but constantly have irritable tendons, it may be useful to adopt a tendon specific training strategy.
Use long duration (30-45 second) isometric holds with high tension from a challenging weight.
🔑 This needs to be specific to the area you’re experiencing tendon pain.
For example:
Achilles: Calf Raises
Patellar Tendon: Leg Extension or Split Squat
Hamstring: Long lever bridge
Adductors: Copenhagen plank
Glute Med: Barbell March or side Plank
Etc.
📈 Find a tolerable entry point to loading, but also challenge yourself to load these exercises meaningfully to really see improvement.
