Why your tendons never heal

Introduction

This tutorial aims to help you understand why tendons often fail to heal and how to effectively train while managing tendon health. By focusing on appropriate training progressions and avoiding common pitfalls, you can reduce the risk of re-injury and improve your overall strength and mobility.

Step 1: Understand Tendon Function

• Tendons connect muscles to bones and play a crucial role in movement.
• They are not inherently weak; rather, they require time to heal after injury.
• Recognize that pushing through pain can exacerbate injuries.

Practical Advice

• Listen to your body and distinguish between typical soreness and pain indicating injury.
• Allow your tendons adequate time to recover from workouts.

Step 2: Implement Gradual Progressions

• Train using gradual progressions that your tendons can handle.
• Start with less intense exercises and incrementally increase the difficulty.

Practical Advice

• Use the following progression framework:
  1. Begin with basic movements to strengthen the tendon.
  2. Gradually introduce more complex exercises as strength improves.
  3. Monitor how your tendons respond to these changes.

Step 3: Manage Training Loads

• Balance your training loads to avoid overuse injuries.
• Incorporate rest days and low-intensity workouts in your routine.

Practical Advice

• Keep track of your training volume and intensity.
• Use a training diary to document exercises, sets, and any pain experienced.

Step 4: Focus on Recovery Techniques

• Integrate recovery techniques into your training regime to promote healing.
• Techniques include stretching, foam rolling, and proper nutrition.

Practical Advice

• Consider the following recovery methods:
  • Stretch after workouts to maintain flexibility.
  • Apply ice to inflamed areas to reduce swelling.
  • Ensure adequate protein intake to support muscle repair.

Step 5: Consult Professionals if Needed

• If pain persists or worsens, seek advice from a healthcare professional.
• Physical therapists can provide tailored rehabilitation programs.

Practical Advice

• Don’t hesitate to get a professional assessment to rule out serious injuries.
• Follow prescribed rehabilitation exercises diligently.

Conclusion

By understanding how tendons function and implementing gradual training progressions, you can significantly reduce the risk of re-injury. Focus on managing your training loads, utilizing effective recovery methods, and consulting professionals when necessary. These strategies will help you maintain an active lifestyle while taking care of your tendon health. Consider exploring resources like the Calisthenics Playbook to guide your training journey.