Tendons and Ligaments

[zachbean79]

I recently suffered a partial tear of my suprispinatus tendon in my left shoulder. Will likely require surger as several months of traditional therapy have not seemed to help.

I have been searching for info on how to strengthon tendons and ligaments through training and while there's alot of info out there, it's hard to know what is true. So I thought I would get some of your thought on training to strengthen soft tissue.

Here's what I have found

1. poliquin advises focusing on the eccentric lifts
2. I have read very high reps work well by getting blood and nutrients to the tendons which don't get a good blood supply normally
3. speed reps with light weight strengthens connective tissue(focusing on moving the weight as fast as possible)
4. Heavy partials supposedlly strengthen soft tissue. ie. like heavy 6-8 inch lockouts on bench or squating only 1/3 down

anybody have any experince or feedback regarding these strategies?
I suppose they all may work

I just know that when i do come back from this injury i'm gonna make the appropriate changes to insure this doesn't happen again and I improve because of it

 

[CDJack]

Eccentric exercises definitely help heal injured tendons, especially tendinosis.

 

[zachbean79]

Thanks for the reply cdjack

In your experience, is it simply slowing down the eccentric lift(4 sec) with normally used weight or do you use heavier weight?

 

[CDJack]

If it's an injured tendon I wouldnt be trying to use heavy weight. If you can assist yourself on the concentric portion with the other side and then lower slowly with the injured side, that would be good. It shouldnt hurt

 

[zachbean79]

If it's an injured tendon I wouldnt be trying to use heavy weight. If you can assist yourself on the concentric portion with the other side and then lower slowly with the injured side, that would be good. It shouldnt hurt

ok I understand what your saying. thank you