How to CURE Tendonitis! (The Definitive Guide to Fix ANY Tendinopathy)

[@mr.kinesiology3370]

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 😂

[@EnkiriElite]

I think I mentioned that positive results from the voodoo flossing is just based on anecdotal evidence. I honestly don't remember at this point though lol. I have not leaned heavily on them in my rehab protocols, but I did feel I should mention the concept in this video as I was trying to make it comprehensive. Thanks for watching and thanks for the supportive words!

[@mr.kinesiology3370]

@@EnkiriElite for sure!! Im glad it helped in your rehab process 👍

[@the_flushjackson]

@@mr.kinesiology3370Flossing is magic. I’ve had flossing work wonders for my knees and ankles when needed. Science? Something about blood flow. Also ditched all icing a few years ago - same thing, blood flow and the body responses that come with it.

[@xolomartinez6036]

Had some painful thing going on in both elbows. Felt like the muscles were pulling on piano wires connected at the elbow. Just now I checked and I can't feel those wires anymore, not sure if what surrounds them was exposed as I can't even tell where they are. These wires seemed to be digging into the surrounding tissue. This went on for months towards last yrs fall. Turns out, just working them out and keep moving helped out a lot. I could barely lift my arms much less any kind of weight but no load means major muscle loss. Had tools to lift and use so not an option. No drugs or pain killers. Now, I can't tell you where all the pain was, it's all gone. Basically healed up with no doctor's involvement. Looks like his suggestions would be helpful for healing.

[@simonize251]

@@xolomartinez6036huh? I dont really follow what you’re saying and I took the time to read that whole fucking comment. Clean it up buddy

[@johndorian9588]

Just saying hi to my future self watching this video after I screwed up again

[@ENTRIFICE]

Hi. Yes, you changed your channel name.

[@dhumbazkohmmint2729]

@@ENTRIFICE hahahaha

[@johndorian9588]

Hello there!

[@kzantal]

Third watch already for different injuries!

[@geoffreyverityshortsfield8314]

Literally me rn

[@lucabielski2909]

If this fixes my bicep tendonitis I'll buy everything you sell

[@EnkiriElite]

Distal biceps tendon issue? That is exactly what I had. It was easy peezy man...being consistent and not using excessive loading parameters were the key points. As soon as I did the rehab consistently it started going away in a few weeks. DB curls and chin-ups were the only exercises I needed.

[@lucabielski2909]

@@EnkiriElite yep, it’s a distal issue. Thank you so much!

[@F-Tier_Physique]

@@lucabielski2909 Also in addition to the voodoo floss I'd recommend getting some blood flow restriction gear for when you are doing isolation work for arms. Allows you to get the same work with much less weight.

[@lucabielski2909]

@@F-Tier_Physique I’ll look into that as well, thanks! I’m sure your physique is a-tier

[@radu2173]

@Luca Bielski bruh just go to a doctor

[@alexanderlegenhausen4919]

My elbow was bothering me and you post this. God is good

[@WilliamsWrestlin]

Same

[@christisking4088]

God has put blessings all around us my friend!😉😁

[@deadlyaccurate_7794]

All the time

[@PankajSharma-zk6gf]

What is the status now ? Plesse.

[@alexanderlegenhausen4919]

@ all better thanks for asking! High frequency blood flow really works! Just have to choose a good option

[@usofliberty]

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.

[@PeaceIsJesusChrist]

Thank you for this summary to refer back to! ❤

[@feistyburrito1]

Thank you 🙏

[@mrlee9213]

Nice

[@Ghtxtgccdwwed445]

Man I watched this video 2 years ago and healed bicep and tricep tendon weakness. I say weakness because I wasn’t injured but for some reason any time I would attempt isolations with perfect form, my tendons would hurt and felt like they’d snap. That was going on for 8 freaking years… I was a 242 lbs bencher who couldn’t curl the 20s cause of fear of snapping my tendons. After I implemented your protocol I now have strong tendons and can rep out 45s with zero pain. Same for triceps… Massive improvements… now on my non training days I still do the protocol for tendon health “maintenance”. I can not thank you enough. This video dramatically changed the trajectory of my training within the first days of implementation. I’m my mind now, using my bicep and tricep tendons every single day of the week with some form of curl (either heavy working sets, or super easy pumping sets) is the key to keep the tendons pain free and strong. If I go for a week with no bicep work (I get sick or something) I might start to get weird sensations in there… it’s really bizarre lol

[@aliqureshi9966]

so you do phase 1, then 2 together on days you don't lift for both biceps and triceps? How many times a week and could you please tell me which exercises?

[@submetropolis]

skip to 6 min or later to get to the point

[@emtpreston1]

Thanks

[@Michael-jo9jb]

I'm going to buy you a beer...

[@ColitoPR]

Omg yes!

[@michaelgoodwin593]

Thanks, came straight to the comments to find what I needed.

[@santiagogarcia5023]

Thanks

[@norminpontu9905]

Been doing this for a month and can say it definitely works. Listen to this man. Consider yourself lucky if you found this video

[@SizemicKick177]

What should I do if it's a recent injury? Should I do the exercises or just let it rest ? The pain seems to get worse through use and I'd say it's usually above 3 even if I'm not using it so should I just rest as much as possible? It actually gets worse just from doing necessities like changing my clothes

[@norminpontu9905]

@@SizemicKick177 maybe just wait a week or 2 to be safe then start. And ice is your friend

[@Yujiro945]

@@norminpontu9905hey bro I got the distal issue in the bicep but the pain comes while reaching high reps every time I do do curls is it normal?and also did you find the affected tendon of the muscle atrophied?

[@МихаилКлещёв-я2с]

Same here. One month into the protocol and I am seeing very solid improvement. Before that, stopped doing bicep exercises because of pain and saw no improvement for a couple of months. It doesn't heal on its own.

[@norminpontu9905]

Here I am 3 months later, fully back in the gym. Almost never hurts now. Had inflammation in my right bicep for about a year and I went to pt. This video helped me a lot. Take care of your joints folks 👍

[@XxLIVExX24]

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.

[@raphnarok]

How's it going so far?

[@bitpancake]

update?

[@averagesavage1285]

update??

[@euphoricanimal]

update brother

[@RebeccaMurrayUK]

update?

[@virgiln9207]

Everything you said is absolutely true. I healed my elbow tendonitis by doing sets of chinups. It hurt in the beginning, but the pain was gone after a few weeks, and I can now train heavy with no problems! My elbow does make clicking noises sometimes, but it's better than having that excruciating pain.

[@MrPianoMatt12]

Exact same story with me clicking and everything lol

[@tobiasporhajm3275]

Did you still train triceps/chest during the healing?

[@virgiln9207]

​@@tobiasporhajm3275I still did, however I took it easy on the weight. I gradually went heavier as my elbow healed

[@franciscogonzalezramirez5033]

​@@tobiasporhajm3275X2

[@nazwakontaa1]

How to do it?

[@mrzi5585]

Dude, why didn't I see your video before doing a shoulder arthroscopy? 😭 I had shoulder tendonitis for around 6 months and opted for surgery after taking pills/injections and having some useless physiotherapy sessions with a couple of ignorant doctors. Unfortunately, no one told me to follow your approach which has perfectly worked for my lower hamstring tendonitis. I wish I had seen your video earlier. Sadly, excellent videos with useful advices like yours don't get the views and likes they deserve. Hence, they don't get suggested to viewers frequently 💔 TO ANYONE READING MY COMMENT, I ASSURE YOU THAT I AM A REAL PERSON AND I AM NOT A FAKE ACCOUNT TRYING TO PROMOTE HIS CHANNEL OR SOMETHING. BELIEVE ME, WHAT THIS GREAT MAN SAID IN THE VIDEO IS 100% TRUE AND EFFECTIVE. A big thanks and hug for you brother Enkiri. May God always bless you. Amen. 💗🙏

[@bishnietech]

🎯 Key points for quick navigation: 00:00 *🩹 Tendons, once injured, may not heal properly without intervention due to their poor blood flow, leading to a chronic state of disarray and disorder.* 02:22 *🍝 Tendons can be likened to bundles of spaghetti noodles, where injuries result in a mishmash of broken pieces, hindering proper function.* 04:28 *💡 Rest alone won't fix tendinopathies; a proactive approach involving targeted exercises and load management is crucial for long-term recovery.* 05:37 *🏋️‍♂️ Personal experience: Addressing tendinopathy requires commitment to a structured plan, incorporating gradual load progression and consistent exercise.* 07:26 *🩸 Adding low-load, high-frequency exercises and using voodoo floss bands may aid in encouraging proper healing and collagen reorganization in tendons.* 10:29 *📝 Phase One: Find an exercise that reproduces slight pain in the affected area, gradually increasing resistance while ensuring pain does not exceed level three on a scale of one to ten.* 14:00 *🔄 Phase Two: Controlled eccentric exercises, initiated after establishing a baseline load tolerance in Phase One, focusing on controlled negative reps with gradual resistance increase.* 16:45 *⏰ Protocol duration: Phase One performed for a month, followed by Phases One and Two concurrently for around two months, with adjustments based on pain reduction.* 17:57 *🚦 Gradual return to normal training post-rehabilitation is crucial, emphasizing conservative progress to prevent re-injury.* 18:53 *📈 Monitoring pain trends is essential; decreasing pain indicates positive stimulation, while increasing pain suggests ineffective tendon remodeling, emphasizing the need for consistency and controlled movement.* Made with HARPA AI

[@shreddedvarun]

thanks mohamed

[@mrlee9213]

Kkkkkkkkk

[@SmilingSynic]

Massaging the area by hand also helps with blood flow. Even if if hurts (and it will).

[@DMM9619]

Extremely underrated channel, nice concise informative info. Great work as per usual brother this should help a lot of people👌🏻

[@EnkiriElite]

Thanks man.

[@6pac.]

This is TRUE. I injured my wrist during explosive push-ups. The doctors told me to rest and I did but it was so much irritating even after the healing that I went to different doctors thinking it was still injured. Turns out docs did not know anything better than to advice me to rest. One of them even told me to get a surgery. This irritation lingered around for 2 years and i did nothing but to rest my left hand because every doctor said so. The irritation got worse and my whole left arm was visually half the size of my right arm because I was avoiding most of work on docs' advice. It was clear to me by then that these docs are just money whores who lacked adequate knowledge. FINALLY I found a doctor with enough integrity who told me the truth. He literally didn't charge me anything but visiting fee and put me in a mindset that things aren't that bad and you don't need surgery. I took matters in my hands from then on and being soo pissed off dealing with this irritation, I started pushing my left hand to do work and subjected them to load. And here I am with almost perfect left wrist. Glad I took matters in my own hand instead of listening to these money hungry whores of a doctor. Now I know that irritation was nothing but sub-optimal healing of my ligament from resting. Resting is just half the equation, putting in work after that initial healing is the second part.

[@josiaslopez3293]

What excercise you did?

[@illizizon9569]

I can confirm that whenever I got an inflammation and pain and just waited for it to disappear, not much happened. In the first time of course the pain gets less, but once you start using that body part it starts to hurt again. When I get inflammation now I only wait for a couple of days up to 2 weeks until the first heavy pain is gone and then I slightly start with exercises again with low weight and low pain level. This helps curing the inflammation so much better than doing nothing.

[@Tosheski]

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

[@luisfernandes8830]

When things just make sense, they just do. Great quality information!

[@EnkiriElite]

Thank you!

[@juanalbeniz5525]

IMO this is your best video by far. I'm adding to my Favorite playlist bc it needs further analysis and planification before putting that into practice Resting seems not to be enough as you say and being consistent seems to be key.

[@angelgfromcorkerii8797]

This video is a gem Alec!!!🙌🏽

[@EnkiriElite]

Thank you!

[@jdata]

I used to have wrist tendonitis and I can attest that pumping blood into the area is the best way to help your body heal. I would make fist over and over again while driving to work. At home I would submerge my hand into a bucket of water and make fist several hundred times. The pump is what finally cured the tendonitis. Grip work was too much and always resulted in pain after a while. Now I lift heavier than before but with no pain.

[@dudethatstrippy5209]

Did your water bucket have ice in it?

[@jdata]

@@dudethatstrippy5209 no, just water.

[@pied6]

is it okay to do it even if closing your hans up into a fist hurts?

[@chriswilliams5291]

Thanks for the idea. Was clenching fist the only exercise you did? I've had chronic pain for years and haven't had much success relieving my pain.

[@jdata]

@@chriswilliams5291 that's what I did for the most part. Any movement that doesn't cause too much pain and you can repeat for hundreds of reps will work too.

[@superdumpling1]

Have been struggling with tricep tendinitis for the last few weeks. Exactly what I needed right now. Thanks Alec!!!

[@EnkiriElite]

Best of luck!

[@eyesofcobra007]

i have been suffering from the same problem this program seems like it would work so im on it now how has it been can you please give me some specific insights for triceps you might have found useful

[@WilliamGone]

Anyone???

[@samir_5481]

Yes me😂 tricep pain, not much but still it's better to fix it now before it gets worse​@@WilliamGone

[@thegreatguy3829]

Did this work? Ive been doing db hammercurls for about 3 weeks and dont feel much difference 😢

[@honkymonkey9568]

Do you know how many vids I've watched trying to heal my Achilles before I found this one? About a million and this is the only method that actually worked. After 3 months with no improvement, I thought my running days were over. I'd get depressed every time that familiar nagging pain reared its head again. But instead of getting depressed, I used the pain as a guide and took it up to the 3 out of 10 level as you said. After only 4 weeks, I can only get the pain to a 1 out of 10 when running and expect even that to disappear in a couple of weeks. I'm so grateful for your help.

[@mcfarvo]

Ayo, I've got a marathon race in 58 days, just recently got minor pain/tenderness/soreness in my Achilles tendon! I've immediately changed both my lifting and cardio programming to try to rehab this. I hope I can be ready to run again soon so that I can enjoy the race!

[@Orthuzz]

So how does it go? Does it pain even less now?

[@henryfromplegia5194]

What exercise did you use for phase 1? I’m not sure of what low load exercises I can use for an Achilles.

[@thefryingpan951]

i wanted to come back and let people know this is 100% accurate, i have had HORRIBLE pain for almost a year from martial arts, i couldnt lift i couldnt even move my elbow without pain! AND NOW!?!?! dude im lifting weights again!!!!! FUCKING MAD TING!!!!!!!!!!

[@franciscogonzalezramirez5033]

How did you recover your elbow? Been having damn elbow pain for over a year

[@thefryingpan951]

@@franciscogonzalezramirez5033 follow the video it works!! Recovered 90% by now

[@mr.k5868]

How tf do you not have a million subs already 😩 10/10 content 🔥

[@fichshreds2661]

Great video! I did this to fix my patellar tendon pain years ago. Now i can squat atg with knees over toes. No pain.

[@EnkiriElite]

Awesome man!

[@797.A]

What exercises did you do for this? And did you continue your leg workouts normally while having your patellar tendonitis?

[@fichshreds2661]

@@797.A I just did squats. first only to a chair but i gradually increased the ROM. really sloooow negative. i definitely skipped some workouts cause i was scared it would worsen and i wanted it to heal properly but i didn't really have to. it depends how bad it is for you. i hope that helps and remember treat your body responsibly.

[@797.A]

@@fichshreds2661 Thanks for the info man! Hope, you're doing well.

[@TheVkrant]

@@fichshreds2661 I have since 2 years. Really bad and in both knees. Have a few questions. 1. How did you add this compression element to the exercises? 2. Did slow negative squats made all the difference or u had some other set of exercises that may have helped. 3. Any supplements like collagen that aided your progress?

[@jackripper6830]

Bruh, that good morning form looks bloody beautiful

[@jackripper6830]

@M B 🤣🤣

[@EnkiriElite]

Careful or you'll summon the guy who told me I don't know how to do a good morning.

[@jackripper6830]

@@EnkiriElite 🤣🤣 get rekt

[@SubFlow22]

bloody butt watchers

[@karolrachel]

you are a hero, thanks for sharing this information so complete, free and easy to understand

[@WilliamB0878]

Have to leave a comment for the algorithm, because this is the best explanation of tendinopathy I've seen, and I've been through a few videos trying to understand what is the best way to deal with it and more importantly, why, what's the mechanism. Thank you for the clear and simple explanation!

[@EnkiriElite]

Thanks man. I hope you are able to knock these issues out without too much trouble in the future!

[@evelioguaperas]

Great advice, voodo band has been a breakthrough for me and I use it to improve recovery after training.

[@aquahero]

@8:55 is amazing, I'd given up training due to hitting tendon pain in my 50's, I never thought about dropping the weight and using a pump would help it. This video changed my life.

[@jerzeydiablo]

I stand by this plan 100%. In 2017, I unknowingly performed everything that he taught almost perfectly for 3 months, and I am fully operational to this day. Embarrassingly low weight for high reps (50) 2 sets, twice per day. No days off. I thought I would need surgery before starting. By the end of the summer, I committed to more sports workload by more than I could imagine.

[@EnkiriElite]

Glad to hear you got it sorted out man! Can't put a price on being able to tackle these types of issues head on with your health and fitness.

[@youwilllaugh3136]

50*2 every day?

[@rudranshKumar-ze5lc]

Yes

[@derekmondelli]

Thank you, very, very much Enkiri! Best of luck to you and yours.

[@nitish2049]

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.

[@EnkiriElite]

Glad to hear that man!

[@honkymonkey9568]

This method is genius. I have my life back.

[@acenine8149]

What exercise did you use for recovery? I have the same issue. Just bicep curls?

[@nitish2049]

@@acenine8149 Just high rep bicep curls (20+ reps), 1-2 sets every single day. I didn't know where to find a voodoo floss band, so I wrapped a thin cloth around my elbow. Main reason for this was me stupidly doing low reps on weighted pullups without a proper warmup. Trust me, this method works like magic. All the best with your recovery!

[@nitish2049]

​​@@acenine8149Just high-rep bicep curls (20+ reps), 1-2 sets, every single day. I didn't know where to find a voodoo floss band, so I wrapped a thin cloth around my elbow instead. All the best with your recovery :).

[@raskolnikov1873]

Good stuff, man. Healing a tendon is often counterintuitive, and is always tricky. I've been doing your protocol to fix my achilles tendonitis, which has persisted for five years now. It's getting better every day.

[@gobboilino6285]

What is the exercise you use, please? I can hardly walk a mile and have to struggle every step. Snapped one achillies 7 yrs ago, and poor healing left a bump. Other one now damaged. Thank you.

[@honkymonkey9568]

Mine healed in 4 weeks with this method after I had given up hope.

[@helphowdoinputusername3571]

Phase one is similar to something I did when I had elbow pain. After listening to Rippetoe talking about the SRA phenomenon and its effects on healing, and how "tendons don't heal themselves, you have to stress them to", I started thinking of of ways to do it. What I came up with is high reps at low loads through full ROM for blood flow and remodeling. I figured it'd have to be an exercise that causes little pain and I came up with hammer curls and skull crushers. And it actually worked. Great video man! Very good advice.

[@EnkiriElite]

Tendons don't he themselves is a good mantra to have haha. Good to know you were able to hear that message and fix your issue because of it!

[@helphowdoinputusername3571]

@@EnkiriElite Thanks man!

[@helphowdoinputusername3571]

@@EnkiriElite Hey Alec. Any tips for my knees slamming forward at the bottom of the squat? My knees always shoot forward then as a result they rebound backwards, which sends my hips and turns my squat into a squat morning. Any exercises, cues, or accessories you can recommend for weak muscles/properly setting the knees at beginning of the squat?

[@geol5448]

i was introduced initialy to that concept by kneesovertoes and after some research and watching other channels like this i can say it is probably the most logical approach and the only method that ever worked for me as well.

[@jawbaw6471]

HELP. --- Your method is also how I rehab tendons.

[@doggodesign4259]

I injured my bicep tendon on Monday, but due to your protocol, the pain is decreasing quickly. I believe that I will only need to skip a couple full body workouts, and just skip a couple exercises until the tendon works properly with your method. I sent this to my mother, and she used it to reduce her pain with her bicep from overuse. Thank you for this video! This is literally worth thousands!

[@doggodesign4259]

@EL PEPE the top one of the elbow join that is on top when the palm is facing forwards

[@youseg100]

what did u do for your bicep tendon i just injured myself

[@manfIesh]

crazy shit but this actually fixed my elbow. was doing it for 6 months on the side and eventually forgot about it, fast forward a bit and its like it was never there to begin with thanks bro

[@maxkeylo7625]

What exercise did you do and how? Could you elaborate please

[@Duckfan58]

Yeah what did you do to fix it?

[@tahakhallouf7635]

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 💪🏼

[@BeethovenVanGogh]

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!

[@okyesxd5225]

I’m so glad i found this video. Close to 3 years ago I was doing chin-ups when my right bicep suddenly felt weird and began to click at the top of the movement. I didn’t take it as a sign to stop and a few days later I totaled my right shoulder on seated OHP. Since then, I’ve been doing every “stability” exercise under the sun but never fully returned to training. Less than a week ago I found your video and I’ve began to do phase 1 activities and already my shoulder feels stronger than it ever felt since I injured it. Sometimes the easiest explanations are the most logical. Im excited to see how my progress is after 1 month . Thank you

[@mongopoju]

I can’t thank you enough. Using this method I started to see improvement in my shoulder after just 5 days or so

[@brode7111]

Same actually this is great

[@ellevin6656]

@@brode7111 what did you do for proximal bicep fix ?

[@brode7111]

@@ellevin6656 I just had shoulder problems. He probably has the fix in the video

[@HeyMyNameIsLukas]

What exercice for shoulder?

[@151wayornoway9]

did you find one for shoulder?

[@rabiesbiter5681]

Damn near five years ago, a couple strangers on the street attacked me and one of them had a knife. I sacrificed my thumb extensor tendon to save my trachea. Eating, typing or really doing anything with my dominant hand has been torture. This is the exact protocol (albeit with just a couple hair elastics) I've been using to get some functionality back, and I came upon it more by pure frustration and desperation than by scientific research. This makes me feel incredibly vindicated and kinda almost hopeful.

[@leftphilange69]

How’s the rehab coming??

[@MrPianoMatt12]

Hope it heals up bro. My middle finger is messed up from farmers walks, way less extreme than a knife fight lol. Glad it works for fingers too

[@rabiesbiter5681]

@@leftphilange69 Sorry I didn't see your response. It's coming along slowly but I'm persistent. Thank you for asking!

[@MrPianoMatt12]

@@rabiesbiter5681 nice might try that out

[@rabiesbiter5681]

@@MrPianoMatt12 Hope it helps you!

[@nicolasklug2311]

Great video Alec. Always learn from you. Keep them coming 💪

[@mrsteel250]

Did something to my shoulder doing a jerk, same spot that I hurt doing bench presses previously, this video is just what I needed.

[@edgross9874]

Isolate your chest by squeezing your scapula, pushing your chest forward and feel your pecs with a flex at the top.

[@alecpipik8297]

Best advice i ever heard about curing tendonitis its 100% on point correct and only real way to heal them, this is exactly what doctors and physical therapist do in real practice

[@Yujiro945]

Really, bro? Thanks for the message Do you know what to do with a chest tendon very mild tendonitis because I have done I did a dead hang and thanks God I stopped it quick

[@ThorSonOffOdin]

One of the best videos for tendon injuries i watched! Very useful!🙏💪

[@pezispeicherkonig368]

I‘ve stopped training completely because of epicondylitis on both arms and the same biceps tendon problems you described. intense massaging helped to some extent. Will try your protocol, I‘m missing my ohp and chinups... thanks for the advice

[@thegrimpeeper8865]

I feel you, I have double tennis elbow tendinosis.... Been out of weight training and climbing for two years. I've tried everything, just has to give up in the end.

[@EnkiriElite]

Hey man, just as a heads up...bicipital tendinopathy is not the same as lateral or medial epicondylitis. The former is stemming from the tendon which is associated with the upper arm. The latter conditions are more likely to be related to the forearm, so things like wrist flexion/extension/rotation are likely going to be more helpful. Epicondylitis will present on the side of the elbow (inside or outside) whereas bicitpital tendinopathy will be oriented more on the front.

[@GUILHERME-qq2jj]

I had epicondylitis for 1 years, it did not healed with rest and antiinflamatory. The phisioterapyst made me do wrist curl/extension, biceps curl and band triceps pushdown for 3 months. It worked fine, it was something like phase 1 of this protocol

[@aliqureshi9966]

@@EnkiriElite Could you please make a video in regards to lateral or medial epicondylitis specifically?

[@MUKIMIUKA]

I've had a messed up shoulder for about 4 years and tried pretty much everything I could find online, ironically enough hurting myself even more sometimes. I'm gonna follow this method and report back in a few months. Thanks for the video, seems more informative than all the "gurus" I've watched

[@swedesruleallothers]

How’s the progress coming? I have the same problem and just started the protocol on monday

[@marklanston7256]

How’s the shoulder?

[@nikhilr2761]

He's fucked up again I guess

[@1h1tst4in6]

I had a bit of elbowpain and since I just did a few pushups to grease the groove, my elbow started feeling better. Theres also a good video from Brian Alsruhe where he talks about elbow pain and that you need to strengthen the wrist extensors if you do a lot of grip work. Muscle imbalances can also cause pain.

[@dragos8839]

Do u know which brian alrushe vid was that ?

[@1h1tst4in6]

@@dragos8839 kzbin.info/www/bejne/jKKXlnmpedGFgpI It's not hard to find if you just search for brian alsruhe elbow pain

[@JMora-fj3bv]

I just want to Thank you so much for making this video. I have been dealing with golfer's elbow for about a year now. I have done physical therapy, stretchingn accuponctur among other treatments and the only thing that actually helped out was continuing my crossfit training while wearing an elbow pressure band and of course, the exercises mentioned on this video. Now, after a year, I can finally hang on to the bars rack and do toes to bar. No problem, after only 2 weeks. Of wearing the band and doing this exercises, Again thank you so much.

[@titoperez1327]

You are right my brother. 53 yo weights lifter aficionado here. Had every joint of my body in pain in one point or another. Stopping is not the solution

[@pav70los]

Same age,same problems. Unexpected relief and healing with cupping therapy. Put little oil or cream in your skin and target the pain in your body with the cup ! Good luck and keep working

[@wkrivachek]

how long have you weightlifted for? I am 28 and have been going strong for about 10 years and want to always keep going and making gains. How tough is it to stay fit/strong/PR into your 50s?

[@titoperez1327]

@@wkrivachek starting early is the best decision you have made, your muscle will be stronger at my age than most 50 year olders. I started weightlifting just five years ago after and the first three years were a struggle, now my body is stronger and I feel amazing.

[@unragingbull7005]

Wanted to drop a thank you for helping guide my recovery for some wrist tendinitis from benching, no pain after only a few weeks of wrist specific work!

[@eyesofcobra007]

can you please tell me specifics for your wrist healing ?🙏🙏

[@googoo1411]

What did you do? Definitely a little late but would very much appreciate a response! 💛

[@norminpontu9905]

Resting it never worked. Got depressed waiting for the pain to stop so i could get back in the gym. Listen to this video and get recovering guys❤

[@ordinaryretrogamer6944]

Push through the pain or get a cortisone shot. Ive had tendinitis in man joints over the years. Comes and goes.

[@norminpontu9905]

@@ordinaryretrogamer6944 thank you I’m tougher now

[@00barbudo00]

Hey, man. Have had proximal biceps tendinitis for more than a year - gave it time to heal, but never went away. Watched your video, started following the advice, started cranking out the reps - and it is gone. no pain, no nothing. thanks a lot.

[@Sled_God]

I love how informative everything is and very descriptive and also at 3:07 "Throw that shit back together" still accurate AF

[@CarbsEleven]

I know this is years later but I was curious how you would go about putting the voodoo floss on something like a shoulder? I have some ideas in my mind but was wondering if you ever dealt with long head bicep tendinitis in the front shoulder yourself? I’ve had it in both shoulders for 2 years. Hard to hit the gym at all for push day. If so what exercises did you use for phase one and phase two of recovery? Thanks man for the video, super informative!

[@marklanston7256]

I need the answer to this

[@DC-wo2yb]

This video is gold. I fixed a year-long bicep tendonitis with a similar method.

[@marklanston7256]

Can you expand on what you did, I’m having similar problems.

[@Zeftax]

Just when I started noticing pain in my tendon, then you very much for this info, I will definitely use it!

[@EnkiriElite]

Best of luck man.

[@EdMinsh-n9p]

I've been suffering from biceps tendinopathy for about 6 months. Watched numerous videos tried different techniques. Nothing really helped until I bumped into this video. I bought the special rubber band he talks about and began working out according to the regimen described in this video. Within a week I felt the results. The pain completely disappeared in about 4 to 5 weeks. I went from 8 lb to 15 lb gradually adding a pound every 2 weeks. I feel great strong my biceps are getting bigger and I feel no pain whatsoever, not even some residual pain. I cannot praise this guy enough. It's a shame I don't know his name, but here is my hero now. I tell my friends how he remotely cured my problem and recommend everybody else to subscribe to his channel.

[@DevinsCalisthenics]

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!

[@adamwilliams9657]

My physio recommended exercises based on these foundational theories and when i was disciplined it fixed my golfers and tennis elbow from climbing. You protocol sound like a good breakdown of a rehab program and reminded me I should push through to the second stage of your protocol 👍👍

[@manicbassa]

What rehab exercises did you do for golfers elbow?

[@P00-xq2ov]

Brilliant advice... its a shame just how many KZbin "experts" dont realise any of this

[@misterbulger]

Surgeons too they just wanted to dislocate my hip again and cut me more

[@StarskyandDutch]

Fucked my shit up at work, and pretty sure it’s the exact same tendon issue you mentioned you were dealing with! preciate this advice!

[@petar.dj98]

Great advice, just want to add that it might be best to choose banded exercises for phase 1. For golfer’s elbow I did banded curls, only eccentrics for a week and then full reps.

[@youwilllaugh3136]

Did it work?

[@petar.dj98]

@@youwilllaugh3136 I don’t have golfer’s elbow anymore but I feel the main thing that fixed was using straps on all pulling movements for a couple of months and not doing any curling that caused elbow pain (DB curls were fine for me). Only after that period I did these tendon strengthening exercises

[@JonMyers-hf8js]

Awesome video! Straight forward and very helpful. Wish everyone on KZbin gave information efficiently like this!

[@atlaspowershrugged]

Thanks for doing this video! I'll be trying it with my wrists!

[@daniel_almd]

hey man I know your comment is already 2 years old but did the exercises help? im suffering with a de quervain tendonitis rn that is killing my thumb and wrist

[@kaizertv1392]

Hey bro i also have de quervain's and still finding a better solution without undergoing surgery.

[@daniel_almd]

@@kaizertv1392 what worked for me was going to a physiotherapist who did ultrassound therapy. 1month ago I had awful pain in my thumb but after 2 sessions my pain dropped 90%. I expect two or three more sessions for it to get fully healed. My advice is to find a good physio, trust me it's worth it.

[@sinisaass1993]

Thank you, this sound like it could help a lot of people... thank you from bottom of my hearth man

[@TheArtofme]

Legend, thank you Alec.

[@TR-ju5re]

I dont think I've ever gone back and forth on my thoughts on a channel more than yours. Good video though. An additonal tip for anyone with more proximal biceps tendonopathy is active shoulder circles against the wall (no passive resting on the wall through the full range of motion, wall is just a guide). Made great progress quickly and helped my shoulder sit back more and feel better scapular retraction with rows.

[@EnkiriElite]

Back and forth in what way?

[@TR-ju5re]

@@EnkiriElite Most often I strongly disagree on a topic then I learn more or go deeper into a topic and end up on the same page or even were all along and it was more a semantics hang up. I will say I'm agreeing more and more with every video you put out. Keep up the great work!

[@EnkiriElite]

@@TR-ju5re haha glad to hear it man! Not that there's anything wrong with a healthy disagreement! Out of curiosity, what was the part you initially disgreed with here that you changed your mind on?

[@TR-ju5re]

@@EnkiriElite I work as a physical therapist (I know I know haha) and in my early career I didn't understand how the PT posture/pain model and more of a load intolerance model for pain and injury could coexist and had this internal debate/dialogue for a long time hearing you vs others on training methodology. I dont really view anything as "unsafe" anymore and theres a lot of nuance that gets lost with guys like athlene x with broad generalized advice. I do think there's an in depth explanation for why the posture/pain (more traditional rehab training) model perfectly coincides with load intolerance injury prevention/training model but it gets a bit into the weeds for a YT comment and even a short video. You helped me understand how to gel my therapist knowledge with my training knowledge and that the two dont have to be in conflict with each other. It just takes the appropriate training application. Hopefully that made sense but I do want to say thank you for broadening my professional and personal training perspective as a whole.

[@EnkiriElite]

@@TR-ju5re hey man that's awesome! Thanks for taking the time to write it all up and I'm glad to hear that I have helped to broaden your professional perspective. I would actually like to hear the long winded explanation you alluded to here so if you feel like putting your thoughts together and writing it all up feel free to send it over to me in an email when its done!

[@pavanbv7395]

I left gym in 2019 due to bicep tendonitis.....your video gave me the resolve to rectify and restart!! Thanks man!!

[@LookOuch]

Have u overcome it yet?

[@kevinmcguinness6526]

Excellent stuff, thanks very much man! I really appreciate it because I was worried I’d never get rid of it and the gym is what gets me through the difficult days

[@koleary1798]

I'm on the final stretch with dealing with a triceps tendon issue. I agree with all the points you've made; for my particular case I used banded pushdowns religiously after hearing what some of the old westside guys did. On top of that, I incorporated blood flow restriction training into the mix after hearing a "golden tidbit" from Eric Bugenhagen. Man, it really does help. I think that by just engorging the whole area with blood it helps get some more nutrients to the tendon itself. I also realised that I was going way too heavy on my isolation movements. From now on, I'm keeping heavy work to the compounds and lighter weight for the isos. From what I've seen in terms of arm growth, BFR bands are a legit way to get more from less weight. The pain from the pump is unreal though!

[@jeffgallardo3242]

man the same thing happened to me, i did heavy isolation on tricep pushdown, thanks again on your view and info im really going to get it done in my program

[@daniellynch1616]

Were you still doing normal pushing movements/workouts while dealing with it? or did you take a break and only do banded pushdowns while trying to heal it?

[@frv6610]

I did one leg calf raises. Together with long walks and bad sneaker shoes it caused achilles tendonitis and heel bursitis. I thought my shoes were very good but they are very bad, now i were sandals.

[@drumandbasslocal3678]

I have the same elbow tendon injury I’m really missing playing darts this sounds positive I’ll give it a try and keep you posted

[@johnmartin1165]

Very cool to see more people updating their pain science knowledge! Especially you considering you inspired me to train the lower rep ranges and focus on strength more. It was one of my pet peeves with your videos before hahaha. Glad to see you're doing well, Alec.

[@gravemind6536]

I have always done both, I think its great to mix things up because you get the best of both worlds. It just always made sense to me. With Biceps I always go for 12 reps + I find it works best for training biceps.

[@chriselliott7244]

I'm a welder, machinist and now a budding blacksmith as well and hammering is giving me grief in the tendon of my right elbow. Just subscribed to your channel, I like your no bullshit delivery and I'm hoping your principles will straighten me out. Thanks man.

[@bradbuckinghamhandsomeprin6027]

I'm a horse shoer, we do a lot of blacksmithing, making handmade shoes. Arnica oil makes the muscles of my wrist, hands and forearms heal faster. Not sure what it does, don't feel like anything, but I put it on before I go to bed and wake up feeling better. If it wasn't for Arnica oil on my forearms, making all those handmade shoes might have ruined my sex life.

[@frv6610]

Maybe try a hammer of different weight or weight distribution and use other gloves

[@acecool72]

Is this the same as tennis elbow

[@francot8144]

I needed this brother thanks a lot

[@runcheatthereaper9016]

The best, most succinct explanation on the internet. Thank you.

[@Eitan-qn9xi]

If my tendon is still very hurt after 2 days, not 3 hours, but the pain during the exercise did not increase from 2, what to do?

[@B-Rad-Gee]

Man, I’ve had distal bicep for 5 years and just as of the last 2-3 months I’ve managed to acquire tendonitis to both triceps and even my other distal bicep. Reading through these comments gave me hope, starting the protocol today and will check back in, thanks brother 🤘🏼

[@tarandhillon3651]

How’s it going? I’m suffering with the exact same thing

[@B-Rad-Gee]

@@tarandhillon3651 honestly bro it’s slowly getting better, started with bands, then went to dumbbells literally just 5lbs, then 7.5, now I’m at 10 lbs pain free. There was one day i got excited and kinda set me back so just take it slow. I’m doing every other day btw, everyday had me a lil sore. So just go based on how you feel

[@thoombro7]

Me too same issue any update

[@brode7111]

Could you do these sets for warm ups before a work out that involves the affected area or should it be done on it's own?

[@nudoetcrudo]

Thanks a lot for giving all these info for free. I have outer elbow pain since 5 months and your video helped me understanding what I did wrong. I stopped doing rehab exercises as soon as the paint went away, rather then increasing the weights. And I probably also went back to benching with too much weight. Going to follow your protocol, I hope I can finally fix it!

[@thefryingpan951]

did it woork

[@nudoetcrudo]

@@thefryingpan951 I honestly don't remember if I did exactly what this video says, but I don't have elbow pain anymore and can bench pain-free. I started doing more controlled movements (lot of tempo bench) and more mobility and strengthening. Lots of exercises that Squat University advocates in his video (like upside-down kettlebell press). I keep doing these exercises often, even if I don't have pain. I think this is very important and Enriki says it in this video. Don't stop rehab as soon as pain goes away, or it will come back. You need to do lot of prevention.

[@TaxEvasi0n]

Same story here, but with bicep tendonosis by the shoulder due to chest workouts. I moved to dumbbells off the floor, steady weight, TUT 3x15 reps. Light enough to get to 15 reps, but heavy enough to drive fatigue with 3-4 second reps. After the first week I couldn't believe how much better it felt. By the first month I was out of the dark, by 3 months I was out of the woods. I slowly incorporated my normal chest exercises 1 at a time testing for tolerance. Eventually I was able to introduce bicep training again. Now I am 99.99999% pain free. I took about a year off chest and biceps, slowly losing my gains. Only able to train triceps, back and legs. Resting the tendon was the worst thing I had ever done. By the time I decided to research tendons, I had lost loading capacity in the tendon by 100%. I knew something was wrong with my rest when I could have lifted more when I was first injured pain free, compared to the light weight that would cause pain before I started loading it again. Never 'rest' achey tendons. Find your load, find a similar movement to what got you injured, and train it slowly. Isometrics is also considered analgesic (soothing against pain).

[@Bluemoonfarm17]

I think this is what I have, the pain is up in my shoulder and will radiate down into my elbow, making the joint sore. If I try to lift any load above my head, the pain becomes intense. I am not a “work out” person, but I have a farm, lead a very busy active life, including training horses, and have to do a lot of lifting hay bales, feed sacks, etcetera. This pain is very frustrating and has been ongoing for about a year and a half. I’m not educated on the “gym lingo” at all, so will you explain for this dummy what “dumbbells off the floor TUT” means? I would like to try this. Thank you.

[@TaxEvasi0n]

@@Bluemoonfarm17 TUT means time under tension, which is how long the muscle is under load/stress. It's typically attributed to how slow someone will move through the repetitions, for example 5 seconds total for 1 bicep curl. Slow and controlled (and safe). Dumbbells off the floor are just standard dumbbells, but instead of using a bench to lay on, it's from the floor. This limits the range of motion of the movement, because on a bench the elbows can move below parallel, where as with the floor the elbows stop. Below parallel is considered 'the stretch' part of the movement, where the muscle is at it's most elongated position, which is considered the most stressful for the muscle (thus, if there's any injury or inflammation with the muscle or tendons, it can aggravate it). So doing it on the floor, forces a shorter range, staying in a safe zone. The exercise in particular, is like a bench press for chest, but using dumbbells instead. But because the biceps tendon crosses the shoulder joint, it also acts to stabilise the shoulder which is why the bicep tendon is affected during chest workouts. The bicep does split in to 2 heads as it goes up in to the shoulder. I had a problem with the longhead in particular, which the pain would be located approximately between the middle deltoid and front deltoid (shoulder muscles). If this is you, my exercise should do well. I don't have experience with the shorthead, however I am sure simple bicep curls could help under the right load. Do you know exactly what other movements it is that triggers the pain? You mentioned lifting above your head, that sounds like impingement which I have also had to deal with. This is common for those who do a lot of overhead work. If it is only impingement from overhead, you'll need different exercises. I do currently incorporate exercises in to my own training to help prevent this issue from coming back, so maybe I can give some more tips.

[@siddharthkumar3312]

Dude I have the same problem .I was struggling with my left shoulder while doing incline dumbbell press.aFter that when I started bicep curls I felt sharp pain on my shoulder .now that it’s confirmed as bicep tendinitis,should I opt for light weight bicep curls or follow the approach u took?what wud u recommend?

[@TaxEvasi0n]

@@siddharthkumar3312 Sounds like you experienced the exact same thing as me. Follow what I did: Dumbbell press from the floor. 3-4 sets, 10-15 reps TUT, slow and controlled. Pick an easy light weight first to gage your bodies response 24-48 hours later. Also, what is your serattus like? This is a big weakness for me on my troubled side, and when I went to physio, they got me to train it. So I do scapula pushups, and rock back and forth from hand to hand in a pushup position. When I'm on the chest machines and even OHP, I try to focus on engaging my serattus. This has actually been a game changer for me. It's an easy fix bro, you just need to figure out what your starting weight is, and maybe figure out the exact form on the floor presses. If you do it right, it should feel really good. You might feel a sensation at the tendon, but it shouldn't be screaming at you. With that being said, tendonitis is inflammation so if you have that, might be worth resting it before you try this. If you have tendonosis, which is a more chronic problem, then there's no time to waste. My shoulder was aching for maybe 3 months before I figured I would rest it, and then rested it for 8 months and it never stopped aching lol. If you have tendonitis, you might aggravate it more if you train it too soon. So give it a couple days rest or even a week, and then try it. You may also want to stop biceps until you get a good rhythm on the floor presses or have noticed the pain getting better. It depends how deep in the problem you are. If it's a recent problem, you are not far away. I was very deep in the shxtter. Anymore questions, I'll be here. 💪🏼

[@Bluemoonfarm17]

@@TaxEvasi0n Thanks very much for the response. The pain starts around the ac joint and travels down the shoulder (more towards the back of the shoulder) all the way into my elbow joint. It’s most aggravated when I’m putting the saddle on a taller horse (I’m 5’3”), trying to lift a hay bale up onto the back of the utility vehicle, or lifting sacks of feed up into the back of the truck. I think it’s more of a chronic over-use issue than an acute injury. If I’m just lifting my arms up, it doesn’t hurt, only when I add weight into the equation. If I hold my arms out straight and then pull them backwards, I can feel a tightness in that shoulder, uncomfortable but not necessary painful to do that motion. I thought it might be impingement also, but when I do the test exercises to diagnose that, they don’t seem to bother me. That’s why I’m thinking it’s the bicep tendinitis.

[@alancs85]

I was already doing something similar when I found this video. I'd been sufferin' from tennis elbow for 4 months without seeing any improvement despite being "treated" and finally started to see some significant progress after having tried many things. I will share my story so that maybe it helps people. I injured my lateral epicondyle by playing too much tennis. I was playing 2 to 5 sets a day and I have a one-handed backhand. My tennis teacher said that I would end up injurin' myself but unfortunately I didn't follow his advice. I'm certain that the beginnin' of the healin' process occurs when you promote adequate blood flow to the injured tendon while simultaneously not overstressing it, that is, not doin' anythin' that causes pain in the injured tendon. I made two big mistakes in the way I was treatin' it previously, which was using cryotherapy, which disrupts blood flow, and doin' too many exercises for the forearm extensors, which stressed the injured tendon, preventing it from starting to heal. That said, I started focusin' more on massages for the arm and tendon, thermotherapy, normal/heavy exercises for the muscles surrounding the injured tendon and very light exercises for the muscles connected to the injured tendon. This strategy focuses on blood flow without stressing to much the injured tendon. And then, after months of no progress, things finally started to improve. For normal/heavy exercises I recommend biceps concentration curls. It doesn't stress the tendon and brings a lot of blood for the arm. As light exercises that use the forearm extersors I use the Powerball in low rotations. My plan for the next stage of treatment, which will be when the pain is absent or very little, is to gradually increase the load in the strengthening exercises for the muscles connected to the injured tendon, always avoiding pain. The idea here is to prevent the injury from recurring. Also at this stage, I intend to go back to playin' tennis, but this time on alternate days, 1 set only, trying to improve technically and with a more comfortable racket. I bought a Wilson Clash. I hope I have helped someone.

[@roebuckmckinney]

Since folks are sharing their own stories, I figured I'd drop some of my anecdotal horseshit. I'm not a professional, this stuff just worked for me. I had some shoulder tendenopathy last year and slowly worked it back into health with front squats (the rack position has a similar effect to compression, which is hard to do at the shoulder joint--or at least I thought that was happening) and pushing around my vacuum cleaner a couple times a week. Both of those solutions were completely by accident, but as the shoulder started to heal, I could gauge my recovery by how much pain I felt when pushing the vacuum away from my body (recovered quickly) and pushing it across the plane of my body (much more slowly). It took over two months to completely get back to normal, but I've had zero pain since then. I also beat up my elbows pretty badly a few years back and mostly got them back into shape with rest and compression. If you have medial elbow pain, there are three good diagnostics that I've found for determining when you're ready to start training with light weight again. First is supinating and pronating your lower arm, second is putting your hand on your face and pressing against your forehead with your fingers, third is squeezing the heel of your opposite foot. Those are in order, by the way. In my experience, being able to squeeze my heel with zero pain took longer than the other two.

[@gravemind6536]

One thing I have and never will have is shoulder issues thankfully, my shoulders are my strongest point and the mobility is great my weak point is the tricep tendons or elbows.

[@roebuckmckinney]

@@gravemind6536 I hope you never do have shoulder issues, but my shoulders were bulletproof through fifteen years of heavy bench pressing and OHP until I got overly ambitious on weighted dips because the gyms were closed.

[@DrRussell]

Fantastic work. Thank you sir. LHB tendinopathy always responds well to deadlifts in my experience

[@qwazy01]

@6:50 Video starts. Thank me later.

[@simpleman7203]

Thanks 😅

[@flatheadwarrior]

Thank you

[@karljuhnke8882]

Traditional before the traditional you speak of was ' No pain. No gain.' I have always pushed my body parts to do what they are meant to do and this worked for many years. Now I am 60 and that simple formula needed an update, so I am thankful for your detailed explanation.

[@michaelsnell9874]

Why is this video 20 minutes long?

[@finnomara4148]

It's time stamped and you can speed up the playback speed.

[@michaelneenan4983]

Why is you attention span shit?

[@NPC-157-e7r]

Why is the video 20 minutes long? Why are you complaining? Stfu and click away.

[@colonelsanders4006]

How do you expect to heal tendinitis if you don't have the patience to watch a 20 min video

[@BG-og2wx]

Because there is 20m of info

[@bflessas]

I am struggling with exactly the same problem at the bicep. I start today with your recommendations!

[@wirmerflagge999]

bro ... GET TO THE POINT!

[@Noman5462]

Patience Tik Tok brain

[@wirmerflagge999]

@@Noman5462 hardly. i do not have nor have i ever had tiktok. but you reveal yourself. may i introduce you to a mirror?

[@wirmerflagge999]

@@Noman5462 yeah ... no. i don't have tiktok. never even used it. but it looks like you do.

[@happytotroll]

yeah he needs to reach the 19 minute mark for $. geez 😉

[@Regen_rehab]

***clicks on 20 minute video*** ***Annoyed that video takes 20 minutes***

[@theblackreaper4395]

THANK YOU SO MUCH ALEC! A few weeks ago I started feeling a slight stinging pain below my right Patella. Probably inflamed tendon due to wrong form on Sissy squats, but two weeks of no leg days didn't do jackshit. Then I applied your program using a bodyweight lunge and air squats. The pain literally started reducing within 5 days! I reckon it'll be more or less gone in two weeks or so. Again, much thanks!

[@Aveorl]

This deserves many much more views than it has

[@glentither7448]

Love it! Cheers for taking the time to post buddy.

[@EnkiriElite]

I hope the info helps you dude

[@_Brennus]

3 weeks in and it's working for me. I'm making significant progress back to my original strength with little pain.

[@GondaVisionMedia]

Recovering from a full distal bicep tear and operation and this is absolutely spot on. I am seeing incredible results just two weeks after being released by the doctor (A total of 3 months after surgery) to put load on my tendon and bicep again. Thank you!

[@frv6610]

What caused it, how heavy was it?

[@GondaVisionMedia]

@@frv6610 It actually wasn’t from lifting. It was from a hard sparring match. But since posting this original comment I’ve increased my load for curls by 10 pounds and my arm is feeling great.

[@countryboi.]

After over months of deloading on my left Tricep with no improvement, I started to doubt rest would really do it since I figured it was no longer inflammatory. This protocol seems logical and based, I’ll start today. Really hope this helps

[@_Brennus]

Thanks, Alec. I have tendonitis in my left bicep for the second time in the past year or so. It went away for months and now has flared up again. Must be gunning curls a little too hard. Gonna try your method to heal it!

[@juanvillota9097]

For bicep tendinopathy I did really light farmer walks every day and SLOWLY increased weight through the weeks, and that took care of it. Dealing with it again after a couple years due to excessively heavy pullups

[@813convict]

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.

[@EnkiriElite]

thanks dude. I hope the information helps you to beat any tendon issues you may run into down the road!