How to CURE Tendonitis! (The Definitive Guide to Fix ANY Tendinopathy)
177,621
Published 2021-05-21
TIMESTAMPS
0:27 What is tendinopathy?
2:41 Spaghetti noodles
4:41 My own worst experience with tendinopathy
6:17 Why resting hurt tendons doesn't work
7:19 Voodoo floss
8:54 Phase 1 of the protocol
13:13 Phase 2 of the protocol (eccentrics)
16:06 How long to run the protocol & what to do next
18:03 Conclusion
Tendonitis. Tendinosis. Tendinopathy...whatever you want to call it! Your joints hurt and you want to fix the problem as soon as possible. Tendinopathy is an insidious condition that affects EVERY hard training lifter or athlete at some point in their career without exception. What separates the guys who are able to continue to train hard and perform the activities they love from the ones who have to hang up the towel early and regale you with stories of "the good old days" is figuring out how fix and swiftly move past these nagging tendon issues that have a way of going from minorly annoying to debilitatingly painful if they are ignored for too long.
Today I present you with a definitive guide for healing any tendinopathy. In today's video we cover what is going on inside the tendon during chronic tendinopathy, why it cannot simply be ignored or rested, and finally we finish up with a 2 phase plan of action designed to promote remodeling of the tendon and return it to full functionality. I hope you enjoy this video and find it helpful! Please be sure to hit the like button and share it with any friends of yours who may be suffering from a nagging tendon issue!
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All Comments (21)
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I’m a physical therapist and just took a continuing education course on tendinopathy. This man crushed the explanation of what tendinopathy is. This is a good approach to treating tendinopathy as well. 👍 not sure about that voodoo band though 😂
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Just saying hi to my future self watching this video after I screwed up again
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1. Use a voodoo floss band for 1-2 minutes on the joint while performing light exercises. 2. This is phase 1, perform a single joint exercise for the joint, 1-2 sets, 20-25 reps, smooth and controlled, the weight needs to be enough to cause some pain, but never more than a 3/10. Pain may fade slowly over 4 weeks, if it's too slow add weight every 2 weeks and if it isn't fading choose a different exercise after 4 weeks. 3. 4 weeks after phase 1 is complete begin phase 2. Continue to perform phase 1 exercise during phase 2. Perform exercise twice per week. Perform a multi joint exercise that stresses the joint, 3 sets of 6-8 controlled negatives lasting 4-6 seconds each. Follow the same pain, weight and duration guidelines as in Phase 1. Total duration should be about 1 month for phase 1 and 2 months for phase 1 and 2 together. Then ease back into regular work carefully.
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If this fixes my bicep tendonitis I'll buy everything you sell
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Been doing this for a month and can say it definitely works. Listen to this man. Consider yourself lucky if you found this video
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I've been looking for a solution on this for an hour and I think this video is exactly what I needed your content is underrated man thank you for the information
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This video is a gem Alec!!!🙌🏽
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How tf do you not have a million subs already 😩 10/10 content 🔥
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Extremely underrated channel, nice concise informative info. Great work as per usual brother this should help a lot of people👌🏻
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Great video Alec. Always learn from you. Keep them coming 💪
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This the most solid, comprehensive, and “relevant to lifting” rehab advice I have found on this topic. I have been battling left shoulder pain from lifting for about a year now. Last week, I think my muscles were progressing faster than my tendons and my shoulder pain went down to my inner-elbow during curls. I am going to do this for a couple weeks/months and check back with everyone. I started today and already feel better. Thanks a lot for this.
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This video is absolute gold. Man, i also went nuts with weighted pull ups and developed tendinitis, which was probably worsened by occasional bouts of arm wrestling with my friends.I tried your tips and the pain was gone after only ONE WEEK.
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you are a hero, thanks for sharing this information so complete, free and easy to understand
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This is very helpful, thank you so much! I have been noticing myself that it is more helpful to do lighter work than nothing at all, and that the weight capacity can slowly go up. I am glad to find someone who can explain what I was noticing and from their own experience. Now I am confident to continue!
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This is absolutely brilliant Alec, would have loved to have this guide about three years earlier when I had the same problem as you with my biceps. Speaking of same problems-my adductor magnus has been bothering me for quite a while. I can SSB, Front Squat, do every single leg exercise, hike for hours on end (with substantial pack weight), bike, but not back squat without aggrevating it. Very specific and strange. In your video about not looking at injuries in a vacuum I picked up on the section when you talked about your adductor injury, but you didn't talk about how you fixed it. Would be great to hear about it! Cheers Alec, keep making great content!
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Great advice, voodo band has been a breakthrough for me and I use it to improve recovery after training.
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Eccentric control and all the other informations you mentioned are spot on ! This is definitely one of your best videos so far ! Keep up the amazing work man 💪🏼
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When things just make sense, they just do. Great quality information!
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Fantastic explanation, by the way. I've watched many, many videos on this. Yours is easily the best one and it's not even close.
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The best breakdown on how to rehap a tendon. I have been dealing with archilles tendinitis for over a year. There is alot of information out there but thus video has really helped me work out how long I should be working through the phases of rehab. Thanks bud.😊
