I just wanted to say thank you so much for this video! I was in the dark for a large portion of an 11 month tendon injury, and almost immediately after applying this video's information, I was able to golf again and the pain decreased. So, I'm super grateful for you making this and it certainly helped my life. God bless!
is it fully healed? i'm literally on 11 months as well on my right wrist (ulna side) and still in pain. This video has amazing information that people should know about
@@GeoEconomicBRICS No, it's not fully healed. (I'm guessing it probably won't ever, since I'm about 2.5 years in now) I'm able to do almost everything I could before, but I still have to be really careful about how I use it. It'll definitely get aggravated if I lift something wrongly or what not, but if I'm careful it doesn't bother me too bad. Are you able to lift things, grab things, etc., or does that all hurt too bad?
So to sum up: 1. Find a load which you can hold statically for a short time to create a painful response which does not linger. 2. Rinse repeat 8 times per day 3. Increase load progressively 4. 2-6 weeks lasting depending on age and regeneration abilities
@@ashuraya2779 I'm no professional but All I can recommend is that you do as much research as you can into your specific problem. Googling eccentric exercises for quadriceps is your best bet. If you were just diagnosed with tendinosis and its inflammed still I wait before working out. I had stop training for 6 months before I started again. If you can go to rehab its worth it. I'm currently workout again and it only started to get better after a couple months of careful eccentric training Im back to working out so there is hope.
Your videos contain hands down the clearest explanations of tendinopathies I have seen so far! Thank you! I cured my medial epicondylosis and I'm completely pain-free now, but that doesn't mean this information is any less useful or fascinating.
I don't understand the pain on and off. I have tendonitis of my TFL on MR imaging. But it's painful 24 to 48 hours after I over do it. It isn't painful in the moment or 20 minutes later. It's like a full day. And then I'm in trouble. If I pushed it to react slightly in the short term, I'd be crippled the next day..... So how do I apply the proper load to challenge but not destroy more tissue???
A little late but I've been watching a lot of videos on this and one guy explained it that if you're in pain the next day for most of the day you did too much but a pain here and there is okay. This advice worked for me but I had to start very low and work my way up because I had the same issue it would only hurt the next day.
You say as long as we progress with our exercise we can fully repair the tendon in 6 weeks. So why does research says it takes 3-6 months to heal and up to 2 years to fully recover? I'm confused
Hello, and thank you very much for the explanation that didn't get anywhere else! Namely, why I don't have to be afraid of the pain that gets after my workout for my Tendinitis Trochanterica. Since I believed I had done something wrong because of my pain, I drove down my workout further and down. To the point where I meant to take a break completely. Unfortunately, what you hinted at in your video happened. Namely nothing at all. Everything unchanged. The restrictions and pain were just as present. Now I'll see the pain after the workout with other eyes and not give up. Thank you very much! Greetings, Thomas
I had supraspinatus tendinosis in both shoulders, and have had achilles tendonosis. It doesn't need to be an "ouch-gone" movement, sometimes it is, but mostly it isn't. As long as your increasing the load slowly, it will do the job. I started with 1 pound for my supraspinatus, and by the time I got to about 3 pounds, all pain during rest were gone, by 5 pounds, daily activities were tolerable, by 8 pounds, I was back to my old self. I still do the exercises as a preventative measure.
Hi question on your condition Did you have pain during rest before you started doing the exercises? I have a throbbing “toothache” (as the video describes it) feeling in both of my shoulders for the last two months and have been reluctant to start doing the exercises for fear of making it worse. Few people describe the same symptoms of tendinosis pain that is constant at rest so I was curious about your recovery
Wow! This comes at an appropriate time for me. Just yesterday I somewhat figured this out after a very (very) long time and I came to the conclusion that in order for my supraspinatus tendinosis to improve, I had to aim for high reps and very low loading. The way I see it, this abnormal ''maze'' of collagen is in fact reversible after all.
It's the hidden secret of healing that no one knows about. And I just learned today, I can do 10 reps a day, active recovery, of 10 reps. Never heard of this. My tendons are going to love the active recovery massage/exercise more often than less, I can already tell.
I really like this analysis. As a runner, this helps me understand what is going on, and helps me understand the "zone" in which I need to be to speed healing.
I have been suffering from classic Tennis Elbow for about six weeks :( I am understanding now it's not tendonitis but actually tendonosis. The chart makes total sense and from what you have said it sounds exactly what I have. I have been asking myself why the tendon is not healing even after rest. I will do 8 sets of 10 of accentric load excercises for six weeks or until pain is gone, will let you know results.
Im so glad i found this video ive been guessing with how much exercises to do with golfers elbow and while it has improved a lot this gives me a rule of thumb to go by
So basically tendinopathy is reversible with proper loading?? I've had tendinosis for 2 months and I'm very worried that I'll have permanent tissue damage.
Thank you for this. I wasted so much time with physical therapists who do not know this and just had me do exercises through the pain, not helping at all only making things worse.
Hi, love from India, really really helpful video, certainly affected my life in a positive manner, please keep up the good work, you are highly appreciated. Thanks.
Hey Rob, this is great info. I have a question about my case, whenever I do my PT exercises, I feel no pain so the load seems like it needs to be more for the small "ouch". But afterwards, few hours, start getting all sorts of pain and it takes me like 3-4 days to recover. I have seen information about this delay in tendon pain being normal. So my question is, how do you find the appropiate amount to load, if it just doesnt hurt at the moment of doing the exercise, have to wait much longer to feel the real impact. I had already 3 pretty bad regressions because of this situation and with each we adjusted the load/reps down, but it wasn't enough. I feel I need to start with a very very low load
Hey man , is it getting better ? I have the same situation as I got told to do the eccentric loading exercise but the pain keeps coming back especially every morning
I Wanted to know, did you say that if we do exercise our tendinosis everyday, it should be healed from 2-6weeks? and wich exercises is aproprieted for the patellar and knee tendinosis please??
Very informational video and I appreciate it. I just had a question... is there any way to speed up the process of restructuring the tendon fibers?? Please let me know, thanks.
Awesome. Thanks for the response. The last question I have for you... what is your opinion on soft tissue mobilization (massaging the tendon itself)? Does that do anything or does it just irritate the tendon further. Thanks a bunch.
rob, is there a major difference in treating this way when it comes to acute versus chronic? obviously getting to things early on is best, but wondering if time line changes and by how much when treating this way. thanks, bill lmt
I was just diagnosed with shoulder tendinosis in the supraspinatus and infraspinatus. I have popping in my shoulder. I have been told yes, popping is normal and no I need to get a second opinion
At first, trying to treat my patellar "tendonitis" I tried just resting for 2-3 weeks until it went away. Came back right away when I started getting back up to those loads in a 2 week progression. I said, okay, lets try a 2 month progression out of frustration and just wanted to fix it. That did the trick. I guess it was patellar TENDONOSIS!
Do you recommend taking rest days? Or repeat your exercise(s) every single day? From what I've read, tendons have a shorter blood supply and take longer to respond to exercise (and thus recover). Thanks.
hey thanks for the videos! what do you think of cross friction fiber massage for patella tendonitis/osis ? it seems like most physios do a lot of that, but there isnt any good studies on it from what i have seen.
Also 8 times a day, where did you get this? The first protocol was released by alfredson which was 3 sets of 15 reps, twice daily. Subsequent studies were loosely based on this protocol. Some other studies have shown even 3 times weekly, once daily had a positive effect.
Hi, hope you can help me with an advice since January 2021 i have a worsening problem with my high hamstring Tendinopathy i spend many hours with many different physiotherapist on rehab with no effect or even get issue worse could you recommend me some exercises to recover ? to describe my current tendon health: - cannot seat longer than 30 minutes (sometimes less) with no pain, after that i had to stand or lie in the bed - cannot do any squat with no pain day after - sometimes simple isometric with bands is to much bridges as well (with both legs) - yesterday i tried eccentric exercises with band (about 10 pounds weight) 1 set with 10 repetitions and i fill today inflammatory in my tendon (sitting is worse as usual) - tried to rehab 3 times per week (at least one day break to recover) could give some clues to exercises, sets, repetitions and recovery time please thanks in advice ps. if you need more data (or explanations) please fill free to ask
I have hade repture in rectus femoris 2 years ago and now i probably have, tendonsosis... it good to use leg extension machine at gym(its eccentric and concentric) ??? Please answer me sir.
Hi Rob really good video i want to ask you i have bicep tendinosis now for 7 years cause i never did something to help it heal is it steel able to heel fast about 12 to 16 weeks at least .I would be really greatfull if you could answer THANKS.
Rob Vining My physiotherapist said to do 2 exercises for 3 sets of 15 reps each whats your opinion if you mind me asking cause i heard in this video about 8 sets of 10 reps ? i would be really greatfull if you could answear me thanks.
So I have bilateral tendinosis in my Achilles / wrists / shoulders etc. It was caused by taking a FQ antibiotic. Any recommendations? I’m trying to be as active as possible without overdoing it. Is walking enough to load the tendon in the early stages?
Hi, is it possible for scar tissue to remodel itself? I've taken around 3 months of rest after getting tricep tendonitis and have barely loaded it. if i try following this tendon loading plan, will the scar tissue remodel itself into straight fibers (or is this only possible 6 weeks after the injury)?
He said it will be if you workout consistently, and after 6 weeks it will be completely remodeled, no scar tissue anymore ! If you find out the appropriate load for your tendon, especially in the last step.
No actually as it was a nerve issue... I followed the instructions from this video ruclips.net/video/DSyui8tH_Gg/видео.htmlsi=gzv9pJDfQqKyGdb3 and it was completely healed in 2 weeks
Thank you. Had I known this 1.5 years ago, it would have saved me so much frustration and almost hopelessness since then.
I just wanted to say thank you so much for this video! I was in the dark for a large portion of an 11 month tendon injury, and almost immediately after applying this video's information, I was able to golf again and the pain decreased. So, I'm super grateful for you making this and it certainly helped my life. God bless!
is it fully healed? i'm literally on 11 months as well on my right wrist (ulna side) and still in pain. This video has amazing information that people should know about
@@GeoEconomicBRICS No, it's not fully healed. (I'm guessing it probably won't ever, since I'm about 2.5 years in now) I'm able to do almost everything I could before, but I still have to be really careful about how I use it. It'll definitely get aggravated if I lift something wrongly or what not, but if I'm careful it doesn't bother me too bad. Are you able to lift things, grab things, etc., or does that all hurt too bad?
So to sum up:
1. Find a load which you can hold statically for a short time to create a painful response which does not linger.
2. Rinse repeat 8 times per day
3. Increase load progressively
4. 2-6 weeks lasting depending on age and regeneration abilities
I think he said 10 reps so I don’t think it’s a static hold. Right?
Please guys!! Do Eccentric workouts!! it helps SO MUCH, especially with pain. This guy is totally right
Bro i have tendinisos is quadriceps...
Is leg extension machine Eccentric? Does it help me?
@@ashuraya2779 I'm no professional but All I can recommend is that you do as much research as you can into your specific problem. Googling eccentric exercises for quadriceps is your best bet. If you were just diagnosed with tendinosis and its inflammed still I wait before working out. I had stop training for 6 months before I started again. If you can go to rehab its worth it.
I'm currently workout again and it only started to get better after a couple months of careful eccentric training Im back to working out so there is hope.
Your videos contain hands down the clearest explanations of tendinopathies I have seen so far! Thank you! I cured my medial epicondylosis and I'm completely pain-free now, but that doesn't mean this information is any less useful or fascinating.
I know this is a 9 year old comment, but what did you do to solve your medial epicondylosis?
FINALLY SOMEONE FUCKING EXPLAINED THIS SHIT IN A LEAR MANNER. I LOVE YOUUUUUUUUUUUUUUUUUU
Excellent video. You seem to understand more about these conditions than most of the doctors who just throw NSAIDs at you.
This is one of the best videos.Simple and understandable
I don't understand the pain on and off. I have tendonitis of my TFL on MR imaging. But it's painful 24 to 48 hours after I over do it. It isn't painful in the moment or 20 minutes later. It's like a full day. And then I'm in trouble. If I pushed it to react slightly in the short term, I'd be crippled the next day..... So how do I apply the proper load to challenge but not destroy more tissue???
A little late but I've been watching a lot of videos on this and one guy explained it that if you're in pain the next day for most of the day you did too much but a pain here and there is okay. This advice worked for me but I had to start very low and work my way up because I had the same issue it would only hurt the next day.
You say as long as we progress with our exercise we can fully repair the tendon in 6 weeks. So why does research says it takes 3-6 months to heal and up to 2 years to fully recover? I'm confused
Very good question, I'd like an answer as well.
Hello, and thank you very much for the explanation that didn't get anywhere else! Namely, why I don't have to be afraid of the pain that gets after my workout for my Tendinitis Trochanterica. Since I believed I had done something wrong because of my pain, I drove down my workout further and down. To the point where I meant to take a break completely. Unfortunately, what you hinted at in your video happened. Namely nothing at all. Everything unchanged. The restrictions and pain were just as present. Now I'll see the pain after the workout with other eyes and not give up. Thank you very much! Greetings, Thomas
I had supraspinatus tendinosis in both shoulders, and have had achilles tendonosis. It doesn't need to be an "ouch-gone" movement, sometimes it is, but mostly it isn't. As long as your increasing the load slowly, it will do the job. I started with 1 pound for my supraspinatus, and by the time I got to about 3 pounds, all pain during rest were gone, by 5 pounds, daily activities were tolerable, by 8 pounds, I was back to my old self. I still do the exercises as a preventative measure.
Hi question on your condition
Did you have pain during rest before you started doing the exercises? I have a throbbing “toothache” (as the video describes it) feeling in both of my shoulders for the last two months and have been reluctant to start doing the exercises for fear of making it worse. Few people describe the same symptoms of tendinosis pain that is constant at rest so I was curious about your recovery
Coalman excelent explanation!!!
Wow! This comes at an appropriate time for me. Just yesterday I somewhat figured this out after a very (very) long time and I came to the conclusion that in order for my supraspinatus tendinosis to improve, I had to aim for high reps and very low loading. The way I see it, this abnormal ''maze'' of collagen is in fact reversible after all.
It's the hidden secret of healing that no one knows about. And I just learned today, I can do 10 reps a day, active recovery, of 10 reps. Never heard of this. My tendons are going to love the active recovery massage/exercise more often than less, I can already tell.
I really like this analysis. As a runner, this helps me understand what is going on, and helps me understand the "zone" in which I need to be to speed healing.
Physios have sort of explained this but this was fire information. That ouch gone system makes so much sense. Thank you!
I have been suffering from classic Tennis Elbow for about six weeks :( I am understanding now it's not tendonitis but actually tendonosis.
The chart makes total sense and from what you have said it sounds exactly what I have. I have been asking myself why the tendon is not healing even after rest.
I will do 8 sets of 10 of accentric load excercises for six weeks or until pain is gone, will let you know results.
So?
So?
It’s been six weeks now. How’s the elbow?
Excellent explanation. It would be interesting to see some of your patients’ rehab and healing process.
Im so glad i found this video ive been guessing with how much exercises to do with golfers elbow and while it has improved a lot this gives me a rule of thumb to go by
So basically tendinopathy is reversible with proper loading?? I've had tendinosis for 2 months and I'm very worried that I'll have permanent tissue damage.
Loading is key. 2 months is reversible. Staying active is crucial
Thank you for this. I wasted so much time with physical therapists who do not know this and just had me do exercises through the pain, not helping at all only making things worse.
Hi, love from India, really really helpful video, certainly affected my life in a positive manner, please keep up the good work, you are highly appreciated. Thanks.
Thank you for another awesome video!
So then what are appropriate loads? The tendons already are getting loaded in ordinary day-to-day activities.
Hey Rob, this is great info. I have a question about my case, whenever I do my PT exercises, I feel no pain so the load seems like it needs to be more for the small "ouch". But afterwards, few hours, start getting all sorts of pain and it takes me like 3-4 days to recover. I have seen information about this delay in tendon pain being normal. So my question is, how do you find the appropiate amount to load, if it just doesnt hurt at the moment of doing the exercise, have to wait much longer to feel the real impact. I had already 3 pretty bad regressions because of this situation and with each we adjusted the load/reps down, but it wasn't enough. I feel I need to start with a very very low load
what about when the pain comes , goes, then comes back after i do each set ? it keeps coming back then goes then come back again at random times
Hey man , is it getting better ? I have the same situation as I got told to do the eccentric loading exercise but the pain keeps coming back especially every morning
If i have elbow problems like inner and outher pain. What kind of excersise is recomended by you? Thanks i advance.
Do you do online Physical Therapy? Or could you recommend a training program for lower hamstring tendinopathy?
Great explanation and visuals.
I Wanted to know, did you say that if we do exercise our tendinosis everyday, it should be healed from 2-6weeks? and wich exercises is aproprieted for the patellar and knee tendinosis please??
Clear presentation 👍👍
Brilliant! I can do exercises 10 times a day to fix tendinopathy?
Very informational video and I appreciate it. I just had a question... is there any way to speed up the process of restructuring the tendon fibers?? Please let me know, thanks.
Awesome. Thanks for the response. The last question I have for you... what is your opinion on soft tissue mobilization (massaging the tendon itself)? Does that do anything or does it just irritate the tendon further. Thanks a bunch.
very useful, thanks.
rob, is there a major difference in treating this way when it comes to acute versus chronic? obviously getting to things early on is best, but wondering if time line changes and by how much when treating this way. thanks, bill lmt
I was just diagnosed with shoulder tendinosis in the supraspinatus and infraspinatus. I have popping in my shoulder. I have been told yes, popping is normal and no I need to get a second opinion
At first, trying to treat my patellar "tendonitis" I tried just resting for 2-3 weeks until it went away. Came back right away when I started getting back up to those loads in a 2 week progression. I said, okay, lets try a 2 month progression out of frustration and just wanted to fix it. That did the trick. I guess it was patellar TENDONOSIS!
Excellent explanation. Thanks
Do you recommend deep massages for this injury?
Hey there Rob. Can i get a copy of this please? Btw thanks for the info, its so useful for working with tendinosis
Do you recommend taking rest days? Or repeat your exercise(s) every single day? From what I've read, tendons have a shorter blood supply and take longer to respond to exercise (and thus recover). Thanks.
What exercise should i do for wrist flexors, i got wrist tendinosis for 6 years and its driving me nuts.
Rob, would you like to show us some sample exersices instead of repeating the same thing over and over for 9 minutes?
hey thanks for the videos! what do you think of cross friction fiber massage for patella tendonitis/osis ? it seems like most physios do a lot of that, but there isnt any good studies on it from what i have seen.
Thank you very much, this is really helpful
Great info thank you!
what is "more than 20min 30min max"...? , 3:57
Is it means
20min ~ 30min
or
more than 20min(or 30min) ?
Suffering from 4 months (quad tendenosis) thanks
Also 8 times a day, where did you get this? The first protocol was released by alfredson which was 3 sets of 15 reps, twice daily. Subsequent studies were loosely based on this protocol. Some other studies have shown even 3 times weekly, once daily had a positive effect.
what exercises do you recommend for achilles tendinosis?
Great info!
Thank you so much.
Hi Rob, could I get a copy of this for patients?
Does this apply to muscle tissue as well as tendons? Wondering if this would be a good idea for small muscle strains/tears.
Great sir
Great video
Hi,
hope you can help me with an advice
since January 2021 i have a worsening problem with my high hamstring Tendinopathy
i spend many hours with many different physiotherapist on rehab with no effect or even get issue worse
could you recommend me some exercises to recover ?
to describe my current tendon health:
- cannot seat longer than 30 minutes (sometimes less) with no pain, after that i had to stand or lie in the bed
- cannot do any squat with no pain day after
- sometimes simple isometric with bands is to much bridges as well (with both legs)
- yesterday i tried eccentric exercises with band (about 10 pounds weight) 1 set with 10 repetitions and i fill today inflammatory in my tendon (sitting is worse as usual)
- tried to rehab 3 times per week (at least one day break to recover)
could give some clues to exercises, sets, repetitions and recovery time please
thanks in advice
ps. if you need more data (or explanations) please fill free to ask
how do i find out the exercises Rob is suggesting??? I can't see this anywhere! Great explanation.
Is this going to work for full thickness tear of supraspinatus?
Wow, just thanks man..
I have hade repture in rectus femoris 2 years ago and now i probably have, tendonsosis... it good to use leg extension machine at gym(its eccentric and concentric) ??? Please answer me sir.
Thank you 🧡
Very useful
Thanks I'm gonna try this for sure.
Hi Rob really good video i want to ask you i have bicep tendinosis now for 7 years cause i never did something to help it heal is it steel able to heel fast about 12 to 16 weeks at least .I would be really greatfull if you could answer THANKS.
Rob Vining Thanks very much Rob
Rob Vining My physiotherapist said to do 2 exercises for 3 sets of 15 reps each whats your opinion if you mind me asking cause i heard in this video about 8 sets of 10 reps ? i would be really greatfull if you could answear me thanks.
Thanks very much Rob
is it possible to heal?
i m in situation... tendinosis for 5 years
What exactly is an "ouch-gone" exercise? I have tennis elbow for more than a year and the current exercises i'm doing doesn't seem to be working.
I'm not sure, but the twist bands such as Theraband are probably the best. that is if you have elbow problems
Very helpfull !!
Can you email me this document?
So I have bilateral tendinosis in my Achilles / wrists / shoulders etc. It was caused by taking a FQ antibiotic. Any recommendations? I’m trying to be as active as possible without overdoing it. Is walking enough to load the tendon in the early stages?
Going through the same thing right now myself (3 months). Were you able to see improvement?
Update?
@@nntech5966 did it get better?
Hi, is it possible for scar tissue to remodel itself? I've taken around 3 months of rest after getting tricep tendonitis and have barely loaded it. if i try following this tendon loading plan, will the scar tissue remodel itself into straight fibers (or is this only possible 6 weeks after the injury)?
I wonder this question too....
He said it will be if you workout consistently, and after 6 weeks it will be completely remodeled, no scar tissue anymore ! If you find out the appropriate load for your tendon, especially in the last step.
Resolution for ants!~
it's working 50% better
Did it fully heal? If so, how long did it take overall? Thanks.
Did you end up healing completely?
No actually as it was a nerve issue... I followed the instructions from this video ruclips.net/video/DSyui8tH_Gg/видео.htmlsi=gzv9pJDfQqKyGdb3 and it was completely healed in 2 weeks