For years the standard way to relieve over use tendon injuries was rest, ice and strengthening. But research has shown that how you strengthen a tendon makes a big difference in how quickly you can get relief. If you have a chronic tendonitis that turned into tendinosis and are not getting better you should consider trying heavy-load eccentric training.

If you started out with tendonitis (which is an over use injury that results in inflammation of the tendon) that does not get better it will most likely get weak and turn into tendinosis. When you have tendinosis, there are structural changes to the tendon (small microscopic holes) but there may not be any inflammation. Therefore, the main goal should be to strengthen the tendon.

Research has shown that the best way to strengthen the tendon is with heavy – loaded eccentric training. This is done by focusing on eccentric movement when strengthening a muscle and tendon. Eccentric exercise is when you lengthen a muscle under resistance or the lowering of the weight, as opposed to concentric motion which is the shortening of a muscle against resistance or the raising of the weight.

For example, I personally had very good results with slow eccentric training to heal my own tendinosis in my shoulder.  Before trying this therapy, be careful and speak to your doctor. In addition, check out this article by Dr. Alex Lickerman on How to Heal Injuries.

Best – Mike Cola

Fitness Contrarian


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