Ebonie Rio - Isometric exercise in tendinopathy

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[JFearH_Ehhy]

There is something about the isometric load that is somehow better than isotonic. I use to be in excruciating insertional Achille tendon pain for years. After driving a manual car for a few months where at intersection, i would press the clutch and hold it in until the light turned green, that cured my Achille tendon 70 to 80% where i can walk without limping. Btw, this wasn't intended as a rehab, a simple habit rehabbed my Achille tendon.

[muakutu]

Isometric holds with 48 hrs rest between sessions was the only way Ive been able to start to heal my really really bad wrist flexor tendinopathy. (I used to wrist curl 50kg, was reduced to only 3kg with bad pain for months). Now I'm finally at 10kg holds

[wskeal]

For those of you who was very sedentary (like me sitting at home coding and playing games) and then went to the gym and started doing stupid things (with high weight and many sets) and got tendinopathy, then 45 seconds x 5 sets x 3 times per day may be too much for your very reactive (untrained) tendons.

It's better to start slowly. For example 2 sets x 20 seconds (once a day) and monitor your resting pain level after 24 hours, if it is ok, then do 2 sets x 20 seconds again and wait for next day. If your pain level is below than 4/10, then you can add 10 seconds for each set, so next day do 3 x 30 seconds and monitor your pain. Add 1 more set if the pain is ok, so 4 x 30 seconds. Then 5 x 30 seconds, then 5 x 40 seconds, then 5 x 40 seconds in the morning and 2 x 40 seconds in the evening.
It takes some time to gradually build tendon capacity from 2 x 20 seconds (once a day) to 5 x 40 seconds (twice a day). 2-3 weeks maybe.

But if you are a runner or athlete and you were well trained before you got the tendinopathy, then you can start more aggressive like 5 x 45 seconds and it will be ok for your tendons.

[chilatelover]

Anecdotal...but my Achilles's tendonitis resolved with isometrics. N powered of 1. Great presentation. Cheers from US

[Mr.Alexander.Smith.]

I am currently dealing with an issue with my right distal bicep tendon, it has been sore for the past two months. My physiotherapist directed me towards stretches and light eccentric bicep curls. I have overdone these - and had a few set backs. My fault. The last two days I attempted and conducted isometric exercise - 45lbs barbell on a power rack allowing a 90 degree at elbow, forearm, and upper arm. The pain has disappeared in day three. I will continue to progress with set and time. Eventually work in eccentric exercise in the coming weeks.

[djmj]

Much thanks for posting this. Our german docotors, physoptherapists dont seem to know this.

[alexwonner]

I have learned so much. Thanks for your input. First time I understand why I do see many post menopausal woman with great trochanteric bursitis. Well, at least that is one explanation.

[suevanvuuren]

So happy to have found this, thank you.. Been struggling now as a Sprinter with high hamstring tendinopathy for the past 18 months.... I have rehabbed, done electric shock therapy, PRP ...almost come back and then irritate it again... 
I now finally have a Physio loading the iso's now, and we are introducing small plyo's now too. .. I need to check the holds and time though as this is important, as you say.. I am running again now at say 65% speed and its really hard to gauge when you can ramp it up and again how many times a week I load.
Continual I take it, forgive me as I still have the last 10 minutes to listen to... Grateful someone understands Fascinating yet frustrating it all is!

[DonaldGaron]

Great presentation. I would say though that if you just partially tore a tendon, there's no guarantee that you'll be able to do heavy loads or long holds or both even though isometrics seem to be magical. For example, you might only be able to do 2 sets of 10 second holds with 2 lbs after 1 week of rest after injuring your elbow (let's say, golfer elbow). Also, isometrics can cause pain during and after doing them (can be a sign that you did too much if too painful or a sign that it was fine if the pain is not much worse). So, be careful. Less is more. So if you're not sure, do less and less often at first.

[LNDNMAN]

The presentation speaks about the tendinooathy in legs but I assume it works for the upper limbs as well? I wonder if you need then the same holding time and load?

[mattcutts]

Do the same principles apply to upper limb tendons, such as distal biceps tendons? I would assume so, but you know what they say about assumptions...

[CharlesWolfeSkate]

Where's Jill's presentation on restoring energy? Thank you... Is it Jill Blakeway?

[Rajan]

What to do if you have quad tendenosis

[Billy-cwkr]

I have gluteal tendinopathy and bilateral greater tronchenteric bursitis for past 1.5 yrs, started isometric excercise from 5 months, still in pain, how long will it take to strengthen the tendon and be pain free

[srilanka]

question - if u. have pain, and use isometric to load, but 70% is too painful, would you load as much as possible without aggravating pain and increase duration?

[martingibbins]

Are there any seminars on mri accuracy for tendinopathies?

[piotrwojdelko]

I have patela problem for 3 yrs, one year was ok by the time when I used for 20 min jet stream in jacuzzi, I can't walk for 3 months, nothing happened pain scale is very low

[adolfventer]

Just downloaded the app here in south africa, its not working

[imranlodhi]

Hi! In regards to warming up the tendons based on research. How do you do it? Thank You!

[smaragdchaos]

Does this work for tenosynovitis as well? Or only tendonitis/tendinosis