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The Key to Building Strong Tendons | The Science of Tendon Training
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Which approach would you take to building the achilles tendon?
Strategy Number 1:
Pogo hops 20 seconds 4 sets
3 x 15 standing calf raises
3 x 10 bent knee calf raise
Maybe some soft tissue work
This is a very common protocol in Physical Therapy.
Strategy Number 2:
5 x 5 slow controlled resistance heavy calf raise (3 seconds up, 3 seconds down)
6 x 8 second high load standing calf raise hold
Training strategy number 1 likely isn’t moving the needle on tendon properties.
We know from research (linked below) that moderate loads taken to fatigue are effective for building muscle strength but show little to no benefit to building tendon stiffness.
Tendon stiffness can be thought of as the resilience of the tendon.
The key to building strong, robust tendons is long enough contractions to deliver high load through the tendon (3 seconds +)
Are isometrics or heavy slow resistance better for building tendon properties?
Both can be equally effective. It just comes down to delivering high load through the tendon.
Important Note: In the case of an injury, we need an entry point of loading. That may be bodyweight or even seated calf raises. The key is to be progressive through. We're not moving the needle on tendon properties with those low loads just reducing the irritation and we need to progress to higher loaded movements to build a strong, robust tendon.
I see people telling me they’ve had recurrent tendon injuries off and on for a year or more. This is particularly common with achilles tendinopathy and poor rehab plans that don't reach meaningful loads are often responsible for the poor outcomes.
Recurrent tendon pain may be a sign of underloading the tissue. Don’t get me wrong you’re doing plenty of reps. You can tell me "Oh but I’m doing my HEP" I believe you. It’s just not moving the needle on tendon properties.
Let’s talk about the knee tendons.
A starting point can involve longer duration isometrics like spanish squats or wall sits to start to deliver safe, well tolerated loads through the tendon.
Over time we want to deliver higher loads to the patellar tendon.
We can do this with more weight or in the case of the knee by advancing the knee over the toes.
Yup, knees over toes guy is onto something.
Hack squats and knees over toes split squats are examples of exercises that advance the knees over the toes.
You can apply this principle of loading to different areas of the body.
Find an entry point to loading but also work to target an exit point that is challenging enough to improve tendon properties.
Plyometrics for tendon strength:
Plyometric training is more specific to building tendon extensibility.
We want to be progressive with volume and use these alongside higher loaded movements.
Research:
https://www.readcube.com/articles/10.3389/fphys.2020.00723
https://journals.lww.com/acsm-msse/Fulltext/2007/10000/Effects_of_Plyometric_and_Weight_Training_on.17.aspx
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