Lecture Notes on Tendinitis and Tendinopathy

Introduction

• Speaker: Alicon
• Topic: Understanding and curing tendinitis (tendinopathy).
• Objective: Provide a plan of attack to effectively treat tendinitis.

Understanding Tendinitis and Tendinopathy

• Terminology:
  • Tendinitis: Traditionally implies inflammation of the tendon.
  • Tendinopathy: General term for tendon pathology, often involves degradation rather than inflammation.
• Characteristics of Tendons:
  • Tendons are avascular, meaning they have poor blood flow, hindering healing.
  • Rest and anti-inflammatories are not effective long-term solutions.
  • Resting is compared to ignoring a foundation crack in a house.

Tendon Structure and Injury

• Analogy: Tendons are like bundles of spaghetti noodles (cross-links of collagen).
• Injury: Results in broken, crisscrossed noodles, causing disarray.
• Healing Process:
  • Acute phase: Body attempts repair, often leaving a chaotic structure.
  • Chronic state: Tendons remain painful due to disorganized structure.

Plan of Action

• Goal: Address tendinopathies to continue training without modifications.
• Personal Experience:
  • Speaker's own bicipital tendinopathy cured using outlined methods.
  • Importance of proactive management instead of ignoring the issue.

Protocol Overview

Phase 1: Load Exposure

• Objective: Encourage proper tendon remodeling through controlled load.
• Exercise Criteria:
  • Must reproduce pain slightly (up to 3/10 on pain scale).
  • Pain should not linger more than 1-2 hours post-exercise.
• Frequency: Perform twice daily.
• Progression: Gradually increase load as pain dissipates.

Phase 2: Controlled Eccentric Work

• Start: 3-4 weeks after initiating Phase 1.
• Objective: Controlled negative repetitions to further remodel the tendon.
• Exercise Criteria:
  • Choose exercises that stress the tendon.
  • Use controlled, eccentric-only movements.
  • Perform twice weekly.

Optional: Voodoo Floss Band

• Purpose: Potential aid in tendon healing.
• Method: Compress the tendon area and perform light movements.

Key Considerations

• Pain as a Guide: Use pain levels to adjust exercises and loads.
• Consistency: Essential for success in the rehabilitation process.
• Gradual Progression: Slowly increase loads and exercise intensity.
• Return to Activity: Transition back to regular activities cautiously.

Conclusion

• Summary: Consistent application of the protocol can effectively treat tendinopathy.
• Final Advice: Monitor pain levels and adjust activities accordingly.
• Encouragement: Stay proactive in tendon care to maintain long-term performance.

Resources: For more information or coaching, visit incareleapfitness.com.

End of Notes.