7 ms·

Been fighting quadriceps tendinitis for 3 years, and there doesn’t seem to be a lot of quality research surrounding tendon regeneration. Living in the US with o

by sivex 7y ago

Been fighting quadriceps tendinitis for 3 years, and there doesn’t seem to be a lot of quality research surrounding tendon regeneration. Living in the US with odd insurance limits for physical therapy has definitely set me back. If you run into issues with that, Martin Koban wrote a book on patellar tendinitis and has an updated online course with a recommended program for tendon strengthening. It’s the only thing that’s helped me so far

mrfusion 7y ago
Curious if you’ve tried any supplements?
- sivex 7y ago
  Mixed viewpoints out there regarding supplements, but I take collagen, fish oil and vitamin C daily. I find that if I skip taking them for a week I notice a bit more pain / less resilience after a strength training session.
  - avgDev 7y ago
    Can you recommend a brand of collagen?
    - sivex 7y ago
      I can't recommend any brand. The research is weak regarding oral collagen supplements. I'm planning to switch to vitamin C infused gelatin, as there's some research backing that up. https://www.ncbi.nlm.nih.gov/pubmed/27852613 https://www.ncbi.nlm.nih.gov/pubmed/27852613
- WMCRUN 7y ago
  Possibly placebo, but I felt like bone broth helped during my Achilles tendon recovery.
michaelg7x 7y ago
I've been struggling with chronic mid-portion Achilles tendinopathy for 13 months. Progressive loading, heavy/slow resistance work and your pick of eccentric, isometric or isotonic exercises are apparenlty the way forward. The biggest surprise has been the amount of quality information on Twitter; finding the people to follow is harder. If you're interested, good starting points are @SethONeill, @UDtendongroup, @kgSilbernagel, @tendonresearch, @TendonGlasgow, @IreneSDavis, @tendonpain, @ProfJillCook, @KFarnqvist, @lorenzo_masci, @sancho_igor and @pdkirwan. HTH!
- Blinks- 7y ago
  I have also found success with high repetition (15-30 reps) slow eccentric work for tendinopathy in my fingers and elbow. So far it's really the only thing that helps besides making sure the surrounding areas are not overly tight with soft tissue work. This guide and the linked research have been very helpful. https://stevenlow.org/overcoming-tendonitis/ https://stevenlow.org/overcoming-tendonitis/
- sivex 7y ago
  Thanks for the twitter recommendations. I made great progress with progressive loading with isometric exercises the past 9 months, so I'm transitioning to slow concentric/eccentric movement to increase range of motion and struggling. This stems from an improperly healed ankle injury causing low dorsiflexion ROM so finding the right combination of exercises is tricky.
ericmcer 7y ago
It really blew my mind how much differently tendons recover and strengthen compared with muscles. I think step one is to consider them differently in terms of rest, loading, and lengthening.

by sivex 7y ago

mrfusion 7y ago

Curious if you’ve tried any supplements?

sivex 7y ago
Mixed viewpoints out there regarding supplements, but I take collagen, fish oil and vitamin C daily. I find that if I skip taking them for a week I notice a bit more pain / less resilience after a strength training session.
- avgDev 7y ago
  Can you recommend a brand of collagen?
  - sivex 7y ago
    I can't recommend any brand. The research is weak regarding oral collagen supplements. I'm planning to switch to vitamin C infused gelatin, as there's some research backing that up. https://www.ncbi.nlm.nih.gov/pubmed/27852613 https://www.ncbi.nlm.nih.gov/pubmed/27852613
WMCRUN 7y ago
Possibly placebo, but I felt like bone broth helped during my Achilles tendon recovery.

michaelg7x 7y ago

I've been struggling with chronic mid-portion Achilles tendinopathy for 13 months. Progressive loading, heavy/slow resistance work and your pick of eccentric, isometric or isotonic exercises are apparenlty the way forward. The biggest surprise has been the amount of quality information on Twitter; finding the people to follow is harder. If you're interested, good starting points are @SethONeill, @UDtendongroup, @kgSilbernagel, @tendonresearch, @TendonGlasgow, @IreneSDavis, @tendonpain, @ProfJillCook, @KFarnqvist, @lorenzo_masci, @sancho_igor and @pdkirwan. HTH!

Blinks- 7y ago
I have also found success with high repetition (15-30 reps) slow eccentric work for tendinopathy in my fingers and elbow. So far it's really the only thing that helps besides making sure the surrounding areas are not overly tight with soft tissue work. This guide and the linked research have been very helpful. https://stevenlow.org/overcoming-tendonitis/ https://stevenlow.org/overcoming-tendonitis/
sivex 7y ago
Thanks for the twitter recommendations. I made great progress with progressive loading with isometric exercises the past 9 months, so I'm transitioning to slow concentric/eccentric movement to increase range of motion and struggling. This stems from an improperly healed ankle injury causing low dorsiflexion ROM so finding the right combination of exercises is tricky.

ericmcer 7y ago

It really blew my mind how much differently tendons recover and strengthen compared with muscles. I think step one is to consider them differently in terms of rest, loading, and lengthening.