Saw this reply and thought we should have a thread for sharing exercises and information about tendons and joints.Bodyweight exercises build up tendons, joints, and muscles all at once without having one outgrow the other.Tendons and all that grow slower than muscles but can stop your muscles from tearing when built up.That's all I've got.
Isometrics are great for tendons and otherwise a lot of it is diet from what I understand
Physio anon here, fire away any questions re tendons, rehab etcI find the >tendon grows slower than muscleargument interesting. There’s some research showing a ~8% increase in Achilles tendon CSA with a 12 week heavy slow resistance program, which is not outside the realm of a normal muscle CSA increase.Perhaps there’s some merit to it, but I think things like tendon stiffness probably play a role also. Tendon too stiff? Won’t stretch enough and will snap. Tendon not stiff enough? Might stretch too much and tear too. Who knows for sure.
>>77478511today my knee tendon was hurting i did isometric leg extension and exercies bike and now i feel better
>>77478638>be me 134kg (295lbs) @ 178cm (5'10)>never workout>do weightlifting for 3 weeks>holy shit my jointsShould I just do calisthenics like the OP says while losing weight? I've been walking every day and eating less (went from 140kg (308lbs) to 134kg (295lbs) in 3 months). I wanted to become strong at the same time so I did some super light workouts (60kg/130lbs bench press) but even that killed me.
>>77478511Lift heavy but stay natural. No injuries.
>>77478597You need stimulus, I would argue that 1rms taken to the max are the best for that. And doing work that bounces off the tendons instead of muscle but for a noob you are gonna have a hard time getting them to do it right.
>>77478778If lifting especially freeweights fucks your tendons especially while so fat then your hormones are fucked which is bad for regeneration of anything. It's also a sign you are a complete noob unless you are able to bench 185 or so for reps most of the time.
>>77478905Yeah complete weightlifting noob, as I said 3 weeks of work and already exploding.My hormones are probably demolished because of my fat, just gotta get /fit/ and that'll fix itself.
>>77478638How do I heal faster? Shin splints ducked my running and my wrist has been aching for a couple weeks.
>>77478638my knees are week as fuck since I was 20 or something, as in running for 20 mins leave me with a week of knee pain. Squats with little-bitch weight leave me with around 3 days of discomfort. What do I do?
>>77478907You can keep going down in weight if you are recovering and understand how recovery and stimulus intervals actually work and their indicators. If you avoid any agitation you are certainly not going to get anything whether it be to basically warm up your joint or stretch and signal for recovery to happen.
>>77478638Please fix my knee pain that blocks me to do basically any good cardio, like stairmaster or inclined treadmill... Even elyptical. If I make one session of any of these niggas, I'll spend the entire next week feeling a pain in the knees (around the centre of the kneeger)
>>77478908Roids, gh, BPC157, TB500, ghk-cu, etc
>>77478638for the last days i have been trying to figure out where this pain in my shoulder joint originates from. I am pain free and I can move my arm painless, loaded and unloaded, but when i touch the red area firmly, I get somehwat of a sharp pain on the bone or the tissue. used to be on my left shoulder only but now my other shoulder is affected too. When I extend my elbows to the back and move my upper arm bone forward and touch the top part of the bone head, it hurts.
>>77478916You probably weren't doing any sports where you have to change direction or anything huh haha. Well that's your weakpoint. Try walking up actual stairs with weight probably you must be an old person or a roider.
>>77478916have you tried cycling? running 10 minutes causes my poreaneal tendon to hurt for 3 weeks, cycling at 60% vo2 max for an hour has the same effect than doing HIIT for 20 min. Cycling hurts too but at least i can do 4 times a week
>>77478511I'm not sure that>Bodyweight exercises build up tendons, joints, and muscles all at once without having one outgrow the otheris true. Isn't just tissues and load? I would except that jumping into (extreme example i know) one handed chin ups would be quite stressful. >>77478908for wrists the first thing i would try is some weighted wrist rotations, ideally with an offset weight (club, hammer, dumbbell loaded on one side etc). I don't have experience with this but i've heard good things about tib raises for shin splints. tib raise bar isn't too expensive. but there may be deeper factors at play like your running form etc..i dunno. not the guy you were replying to btw.
>>77478920That sounds odd that putting weight on it causes no pain but I can't imagine any kind of recovery protocol besides massage and a good diet high in minerals and vitamins.
I have lifted for years, essentially my whole life, but was overweight. Finally got that under control and started working real hard to do pullups. Got to 3 sets of each wide/neutral/chinups and gave myself golfers elbow. Worked real hard to rehab it with wrist curls, reverse wrist curls, weighted pronation/supination with a strap on a cable. All was well. Tried to do some semi supinated pullups to ease back into it, a couple sets of 5. Now it's a different pain, more in the middle like distal biceps tendonitis. FML.
>>77478925Yes, it is (knee) pain free but it's a bit uncomfortable with the balls, no? I'll try it more times at the gym. Airbike is cool though. but my gym have 3 or 4 and they are a bit old... I love stairmaster but I simply can't do that, 10min equals 2 weeks of pain. I hate my knees
>>77478924I'm 38. Not a roider.I don't like any sports man, I like to go to the gym, and I love cardio, but every cardio I love my knees despise (stairmaster and inclined treadmill)
>>77478511I will add muscles outgrowing tendons seems to be an "enhanced" athlete problem and in a natty they should grow together along with bone density. All exercises build tendons, including body weight.
>>77479330>Yes, it is (knee) pain free but it's a bit uncomfortable with the balls, no?it is my loins regularly go numb but at least my feet dont hurt. it's either numb dick or no cardio at all
>>77478778if its getting worse, back off on volume for a couple weeks. If its getting better, just keep going. Theres no need to switch to calisthenics if you enjoy lifting weights, and desu at your weight calisthenics might be just as hard on the body anyway>>77478908Sleep enough, eat enough, and adequate load management is 99% of recovery. >>77478911find a weight or amount of running that gives you <24hrs of pain and work your way up from there. You can also adjust volume, range of motion, try some isometrics or slow tempo rather than normal reps on your squats etc. >>77478916see above. any cardio is good cardio, theres nothing special about the stairmaster or inclined treadmill, so if you can do the bike for now, do that. work on your quad strength since almost anyone with knee pain has weak quads. simplest way is find a comfortable weight on the leg extension and do slow tempo. Can try isometrics if you cant tolerate slow tempo
>>77480234>theres nothing special about the stairmaster HOW DARE YOU
>>77478920bone spurs
If my forearm pain feels like it’s directly coming from the brachioradialis muscle right in front of the crook of my arm how can I pinpoint if it’s muscle or tendon pain. It’s been coming and going for going on three weeks and it’s fucking up my first cycle. Grip trainer and wrist curls help a lot but it comes back when I do anything heavy
>>77478638Achilles tendinitis.fuck do I do? I got it from rooning. No visible difference on the tendons just stiff af every morning.T fatty
>>77478920Strange one. If its not affecting your daily life or training, i wouldnt worry about it. Stop poking it tho>>77480337Sorry anon, but if its flaring you up so much put it on the backburner for now. If your knee can tolerate even 5 minutes on it you can keep doing a lil bit>>77480561Stop being fatbut fr heavy, slow calf raises, at least 3s down 3s up, 2-3x/wk.Keep running if you can tolerate it, otherwise drop milage by 25-50% and see how u go
you're not gonna fix your joint pain by asking dr anon the physio for a once-off text message on 4chins. go to a real physiotherapist and follow their structured plan. you're basically just too retarded to follow his advice, same way most are too retarded to follow a strength training program and need a coach to make any gains. even the best coaches have coaches, humans are just not capable of judging their own progress accurately enough to make prescriptions.
Currently can't sleep because my right hip is killing me. At my last physical I noted a popping when I hinge at that joint, it didn't hurt at the time, but my doctor told me it's because i built the major muscle systems in the area very quickly without giving enough attention to the lateral muscles, and she told me to do hip abduction/adductionMy question is, why one hip and not the other? Is my gait fucked up, or is it just because the body is naturally asymmetrical?I've noticed my hip is way worse on days when I get 30k+ steps or wear heels all day. Fml
>>77480645>doctor told me its because i built the major muscle systems in the area very quickly without giving enough attention to the lateral musclesyour doc doesnt know what theyre talking about. Not to say that doing hip abd/add is wrong, it may very well help, but it sounds like its load related if high step count and wearing heels aggravates it.If you do a bunch of single leg movements, back off until it settles, its most likely your gluteal tendon flaring up, =/- bursitis. IF youre in a country with based healthcare an ultrasound and cortisone injection might help short term, but if you dont change your loading habits it will probably just come back.
>>77480645also yes the body is naturally asymmetrical.
>>77478638chondromalacia patella stage II in my knee, it has been 3 years but my knee is still swollen and sometimes warm from inflammation. Strengthened my quads, hamstrings and glutes a bit but it's difficult when bending the knee more than 90 degrees hurts. What to do? if I get the knee drained it will probably come back, right? My ortho tried it once and the fluid came back but that was a long time ago. My knee feels much better know. FYI, I can walk, sit, etc. without any pain.
>>77480860>What to do? >My knee feels much better nowSounds like you already know what to do. Ideally you dont want your joint inflamed, but if its improving, keep working at it. Most people with patellofemoral pain still report symptoms at the 5 year mark.
>>77478511>Bodyweight exercisesStop trying to make a use case for this completely outdated modality of training. The only reason anyone does it is because it's cheap.You can fortify all your connective tissue by just lifting a moderate rep range with a full range of motion and not cheating reps, rushing tempo, or piling on sudden and large increases in volume.
>>77482599Honestly I haven't seem much improvement since the last months. I'm able to function with it, but the swelling didn't reduce, and the inflammation happens randomly.I sometimes wake up and my knee is inflamed. The knee still hurts when I i touch it in some places. I can't do ATG squats or the asian squat because i feel so much pressure in the knee.Do you think I should try to get it drained again? Or maybe prepare for some surgery?
>>77478638Have you ever dealt with PIP synovitis? Sort of a climber thing but my two middle fingers usually look swollen and I can't make a full fist anymore.I've had periods of being off and doing things like finger glides etc and it kind of ends up exactly the same. Doesn't get any worse or any better.
