Build Tendon Strength in 5 Minutes (Research Based)

If your goal is to build tendon strength, then the most important thing to do is to directly load the tendon with the right exercise, weight, and duration.

Research:
Prevalence (53%) of Patellar Tendinopathy:
Why 5 minutes? 5 Minute loading for collagen synthesis study:
Keith Barr Protocols with heavy mid range ISOs:

Strength and Conditioning Programs:

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Disclaimers:
Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.

✅ Let’s Connect:

[pleighboiazncarti]

I currently intern at TCU football and we do a lot of isometrics for tendon strength! This is definitely backed by research

[jeffvanbibber]

Great information. I'm turning 54 and I am getting my first surgery on my right shoulder here soon. Rotator cuff tear and a Bicep tendon tear. I don't want to have to go through this again. Time to start doing these exercises a lot more. Thanks so much

[zakazan]

I had hamstring tendinopathy (this presented as groin pain for me, semimembranosus) and patellar tendinopathy. Doing prone hamstring curls, long lever bridges, and sliding leg curls really helped with the hamstring, and for the petallar tendinopathy doing wall sits to start, bodyweight slow bulgarian split squats, loaded bulgarian split squats, and leg extensions helped a lot. It took about 8 months to rehab the knee, and about 2 months to turn down the hamstring, I regularly treat both tendons to prevent pain from returning. I think where people get into trouble is the fact that tendon rehab can take a year or more for some tendon issues, and this is a year of dedicated tendon rehab, it's just something that can take a very long time. The best secret I can offer is that if a tendon is giving you pain through a movement, you can try slowing down the movement and it should be able to handle the load with less pain, this was really effective with the bulgarian split squats

[marlonbe]

Sir you’ve just made a golden video. Accurate/fast/skin in the game. This should be common knowledge for every doctor/coach/athlete!!

[Thrillr]

“Load the tissue with the issue” I got that! It didn’t go over my head #BARS

[sumeethbk]

I really needed this for my Hamstring....may God Bless you bro!😊

[MackTrainingAcademy]

As an engineer by degree the creep created on the tendon makes alot of sense.

[oumarh.gassama]

This is exactly what I needed. I can't thank you enough for this video! ❤💪

[mfe]

Love the simple and effective solutions. I love my blue collar job but my knees and shoulders dont

[jakeelsner]

Thank you, I train Jiu Jitsu and this is gold.

[gothops]

Excellent video, thanks, Matt.
Would it be possible for you to do a video on meniscus injury recovery?

[davidjanbaz]

I have good relief of Achilles pain at the bone attachment first with vit C and collagen supplements and heavy farmers walk : with 2 25lbs plates for 1 to 2 minute warm ups before fast Sprinting on my manual Treadmill.

I didn't have tendon pain only pain at the inserion on the bone.
But that is mitigated by the Farmers walks.

I do those barefoot on the carpet to strengthen my foot: which has helped me to be pain free in sprints on my manual Treadmill up to 20 mph for short 5-10 seconds .
But I like your static holds with weight as well and will do those too.

I also have a vibration plate: your isometric holds would probably even be more effective on it.

I have been a Physical therapist Assistant for 30+ years !

Good job with this video!

[kalonaastepad]

Have trouble with both my biceps rendons. Can’t wait to try this. Hoping it works!

[mdhairi]

Hi can u share about tennis/golfers elbow and the road to recovery. Thnks

[lujainangel]

You always have the best videos I appreciate it

[Greg-McIver]

Thank you so much! I've got a bicep tendon issue that this is perfect for.

[bigbehr__]

Really enjoyed the video matt! Keep up the great work.

[trinichinee]

Very helpful stuff bro
I'm current training. For my first marathon and tendon strength is essential for me due to repetitive movement
Plus. My calves. Are. Prone to fatigue quickly

[simonsaia]

Thank you so much for you educational videos, extremely useful, your channel has made me a much better, educated and strong athlete, .

[kenoath]

Excellent video sir! Any exercises for elbows? Please advise.