@doctor.yaad: Quick explanation and practical application of what I discuss in this video: Your tendon isn't one uniform rope. The healthy tissue is stiffer than the injured tissue, so when you do normal reps the stiff healthy part takes almost all the tension and the injured part barely feels a thing. That's stress shielding. Your body protecting the weak spot, and in the short term it's exactly what you want. The problem is that tendon cells only build new collagen when they actually get loaded. So the injured part sits there, shielded, getting no signal to heal. Then you go back to training and it flares up again. This is why persistent injuries keep coming back! Long isometric holds get around it. When you hold a contraction, the healthy tissue slowly relaxes under the constant load and the tension redistributes into the injured region. This is called stress-relaxation. That's what the paper is doing when it tears right through the shaded part. Hold it long enough and the load finally reaches the tissue that needs it. Obviously don't use a load that CAUSES a tear, it just needs to reach the injured site. I sat down with Professor Keith Baar from UC Davis about this, he's one of the leading tendon researchers in the world. Roughly what came out of it: Hold for 10 seconds per rep if the tendon is healthy, 30 seconds if you're rehabbing an injury. Keep the pain low, below 2 out of 10. It doesn't have to be pain free. Aim for around 10 minutes total including rest, so about 4 to 5 sets. Do it as its own separate session and leave at least 6 hours before you train again. Don't go straight into a workout after it. Which tendon is bothering you?

Doctor Yaad

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Saturday 05 September 2026 11:03:30 GMT