Eccentric Training to Heal Tendinosis

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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About Mike Cola

Mike Cola has well over 50,000 hours of hands-on personal training experience. He started his own personal training studio in1989, Mike Cola Fitness, which is located in New York. Connect with Mike @ Google+

3 Responses to “Eccentric Training to Heal Tendinosis”

  1. I have tendonitis in my shoulder from swimming. It doesn’t bother me any more because I quit swimming a few years ago. This would have been great to know about at the time though!

  2. I’ve done plenty of eccentric training and it’s great. Mike, when you do it, especially when healing tendinosis do you have a spotter lift the weight back up for you?

  3. Mike,
    Very interesting topic of discussion. I am going to really focus on eccentric contractions before I start playing tennis again. I was getting some tendonsis in the tennis elbow area, so I will definitively try this. Thanks for the post.
    Thanks,
    Kisar