The Science of Bulletproof Tendon Training

[@TheMovementSystem]

Follow along on Instagram to learn more: instagram.com/themovementsystem/

[@Inoxia.Ometeotl]

Could you give a good exercise for golfist elbow tendinopathy?! Not sure if my plan is the right one, bc it's strange to load that tendon in isometric, there are many ways possible

[@yaboimatteo7706]

I had a big toe sprain. What exercises could I use to try and resolve that

[@slackerpope]

Yep, bicep tendon pain and top of forearms. Would love for you to do a video on these. Great content thank you!

[@pendulum1961]

Bicipital groove tendinitis exercises please

[@Bagheera_88]

Up

[@davidbarrett7803]

I need one for shoulders!

[@Jone_BoneJones.]

Same

[@StratosFair]

Yep, as a calisthenics guy I'd love to know how to keep my shoulders safe 😪😪

[@tulio829]

I'm not an expert on the subject. But I got good results by just holding myself on a bar. You can try changing from active to passive holds as well

[@Lumencraft-]

I love that you explained the science of how and why rather than just saying which exercises to do.

[@brianpistolwhip]

Wow this is great. I didn't know isometric contraction was so valuable. I want to strengthen my tendons generally so this is a great video to help me try different exercises to achieve this.

[@jrwhisky]

This is a game-changing information man, if everyone knew this or even just the PTs...

[@IdontNeedHandles]

Best tendon strengthening video so far. Everything mentioned makes sense based on my own experience. Thank you!

[@lvl18abilities]

this man is the best gift to the world ever

[@Andy-Mesa]

This was surprisingly legit, and corroborates everything my physical therapist and personal experience says.

[@GarrettChevalier]

Hey brother I need one for achilles tendon and plantar fascia! Love your content!

[@douggherkin]

Suffered with both those issues for 6yrs. Just won't go away.

[@DSoliz4]

Matt, my guy, I just found your stuff last night and you are making life better already with your content. I swear I’ve learned more stuff from you than that NASM book I’m studying. Thank you for the content! Question: Plantar fasciitis/fascia chronic pain, what can I do to delete this ache man? It’s a PAIN in the booty.

[@sojournern]

Thanks for doing this video. I'm going to try what you're suggesting, although it's not what any physical therapist has recommended. I've had Achilles issues for a long time, over 20 years but hope springs eternal. f I hear you correctly it's a 7 of 10 load for 30 seconds 5 to 10 minutes 3 times a week?

[@slammenwagen]

Great video! Thank you! I struggle with repeated tendon pain in the front of my shoulders and thought it wasn't curable without operations. I'm going to figure out some isometrics and give thus a whirl. Thank you again!

[@HATalkss]

Does it work?

[@markovasil1608]

Great video and this method definitely helped me with my tendonitis via strongman training

[@brucesvatos4494]

Thank you so much this video is super helpful. How would you go about strengthening your tendons in your triceps for tricep tendinopathy? Anytime I do flat bench or any tricep work I have a decent amount of pain on the end of my elbow where the tendons attached to the bone. Any thoughts or suggestions would be much appreciated.!! Thanks.

[@stevenrountos729]

I would love to see a video on ankle/lower leg, ie: posterior tibialis, sinus tarsi, etc…

[@Rohan7ish]

please make a video on climbers injured fingers tendons recovery exercises and rehab. like A1,A2 pulleys.

[@CarlWilliams-ej3mx]

very very interesting as viscoelastic creep occurs in a lot of modern plastics such as polyethylene

[@HomelessNinjaKennedy]

You're a life saver, bro

[@efitwithnick]

This type tendon-specific training before or after muscle hypertrophy training in the workout?

[@ramppit]

Hi I love your content I would like to see a general tendon all around work out ( some what fully body or main areas) to maximise less chances of injury and also strengthening please like a guide someone can do once or twice a week to combat injury chances

[@MattLouw]

Hey! I'm busy trying to fix tendon pain in my elbows from tricep extension, and from forearm work like hanging. Going to try working with isometrics now for my triceps tendonitis :)

[@gripstrength]

Great video and information. Liked and shared. What angle should one train at for distal biceps and triceps tendons?

[@karlbratby4349]

Awesome content ❤

[@chrishansen9379]

Is there a recommended rep range? Like, how many reps mean the weight is too light?

[@gx_k9731]

Please kindly advise some exercise for golfer elbows please, stuck with me for months

[@kourtj7358]

Tennis elbow as well would be great too. Golfers get both as well as plantar fasciitis which I’ve heard is just a weak tendon or ligament…(not a doc)

[@BacatauMania]

i may have missed something, but the tendon focused exercises should come before or after standard workouts?

[@tropicalsloth1954]

I have this question as well. I wouldn't want to wear the muscle out before a workout, but concerned if after a workout my muscles would be too tired to do these exercises effectively.

[@BacatauMania]

​@@tropicalsloth1954 excatly what i thought

[@timocuyvers1501]

@@tropicalsloth1954 You should train your tendons when their warmed up, so 15 minutes of squatting, monster walks, RDL's are a perfect warm up for your knee tendon training. Then you can start with eccentrics (15 min) and later HSR combined with an isometric interval (15min)

[@maxnels20]

(in my experience) they are good to do before a workout (specifically holding and isometric hold) because they provide an analgesic effect (pain relieving). Treat it as part of your warm up, it doesn’t really tire you out.

[@BacatauMania]

@maxnels20 but there are also overcoming isometrics and heavyweight short rom exercises. Those seem to wear out the muscles, at least looking from outside

[@chrislevi4045]

I had an Achilles Repair April 2018, and a recent Patella Tendon Repair back in October....same leg

[@joeloh8817]

I have a question. Can you do patellar tendon training the day before you do high intensity plyometrics? Or should you train the tendon after the plyometrics?

[@brianlamptey4823]

He said plyometrics avoid the injured area so I think you can do it after the plyometrics when your muscles are fresh.

[@joeloh8817]

Thanks@@brianlamptey4823

[@TheMovementSystem]

I don't think there's a universally correct answer here. Depends on the case. For some athletes I actually take out plyos completely for 4-6 weeks.. Others can do isos and plyos alternating back and forth in the same training session.

[@joeloh8817]

Are you saying that I can do isometrics and plyometrics on the same day?@@TheMovementSystem

[@TheMovementSystem]

@@joeloh8817 I don't know because I don't know your training volume, how long you've had symptoms, what movements are provocative, your age, your goals, etc.

[@weihyac]

Thank you

[@cortezsb7727]

3 months to rid of chronic pain is ambitious

[@turo3066]

What exercises would you recommend for MCL strength? I seem to have strained it.

[@kuabarra]

I’ve had bicep tendon pain when doing curls for years. Been using the isochain consistently for a couple of months and it’s mostly gone now. This man is correct

[@edgardramirez7218]

What about the teres in your back? I have shoulder problems with it.

[@winstongraves8321]

I’ve had Quad tendon issues for over a year. Outside wall sits what other exercises would you suggest?

[@k4s461]

Achilles and patella tendon problems from basketball. My biggest challenge is not only to find the right exercises but the right point within the range of motion to hold the isometric in.

[@jwill9877]

I had the same from basketball. For the patella tendonitis I used a squat belt around one pole of my squat rack and did a wall sit in the air with the belt behind my knees. I did this at home because I don't have a leg extension machine. If you go to a gym just use a leg extension machine.

[@DefineStrength]

awesome. thank you for the content

[@5herohero]

hello, Matt It would be great if you made a video on the rise in groin injuries among athletes, primarily due to changes in sports and movements that require quick movements. Osteotis pubis has also been more common.

[@sebastian.tristan]

I've been doing calisthenics for many years but lately I have more and more elbow and forearm pain. I need to somehow find a way to solve this issue. I'd love to see a video regarding these issues.

[@joanllimi]

I have a similar issue with rock climbing. In my case it's on the outer right elbow and in the inner left elbow

[@sebastian.tristan]

@@joanllimi So, you have both tennis elbow (outer elbow) and golfer's elbow (inner elbow). I've had both over the years but with proper warm-up, mobility work and technique, I managed to solve tennis elbow. However, golfer's elbow (or medial epicondylitis) is a harder nut to crack.

[@danielrosner4296]

Peroneal brevis tendon. Pain where it inserts into the 5th metatarsal.

[@peab9179]

Great information and presentation. Very thorough and succinct. Thank you!!!

[@cameronj9890]

Hey man, thank you for the content. I’ve been battling fore arm tendon pain for a decade now. What are some of the best iso exercises for the forearm flexors?

[@Alvaro1ization]

just hold and squeeze thight a tennis ball or something similar, some 2-3 sets of about 10s should be good to start. Keep the pain no more than 3-4 out of a 10 level. That's what I've done with some clientes (PT and sport high performance coach here lol)

[@connersteele4243]

Hey! How do you recommend programming these exercises into an athletes current program? Would you do these early/first in the training day and then proceeding with the rest of the workout?

[@joeloh8817]

My question as well

[@TK-ih4zv]

Very useful information! Thank you very much! So 30 seconds isometric exercises for tendon pain and how much reps you can recommend?

[@ElonMuckX]

Find the video where Navy SEAL, Marcus Luttrell said, that between sets they would do something that made them “Gorilla Strong”

[@piusnevitt9711]

Dr. Matt Casturo. Great video which gives me a little hope that I can improve my left hip pain after hip surgury. I had my left femur replaced and they went in the front of the hip to replace. That was back in 2020. I have done all my PT work and still do it but after walking, aerobics etc. I get pain down there. Is there a tendon exercise that I can do to improve? Thanks Paul

[@EIH18]

Can you please advise on a quad tendon and golf elbow tendon pain?

[@limo-swine6537]

Tendon and ligament strengthen for arm wrestling pls. Perhaps also bone strength.

[@raymatthews5767]

Have you done anything for Hamstring Tendinopathy ?

[@BENGREY3223]

Very good info! Ive been having lower abdominal tendonitis problems. Would an L sit be a good isometric load or is there a better option?

[@ashkanjahangiri1238]

How much should general athletes tendon training for preventative purposes?

[@tunaman2200]

I have pain on the sides of my knee right before I get to a full squat position. If I warm it up I can stay on the bottom with less pain but the pain increases as soon as i start standing up. Could this be tendon pain? And if so , any suggested exercises for it? Thanks

[@SLCPunch]

Do you recommend just isometric loading for patellar tendonitis or isotonic heavy slow loading?

[@Mrts3000]

How long to hold the heavy isometrics?

[@Micah-kt2uw]

30 seconds, 90 seconds rest, 3 sets.

[@TomLarkin_]

Fantastically useful video, thank you! Ran into pretty bad post-tib tendon problems last summer… I’m almost back to normal now, but would appreciate any tips for exercises, as I want to make sure it heals as fully as possible.

[@ItsIrmenli]

What helped you most?

[@TomLarkin_]

I tried lots of stuff, so it's impossible to say. I did resistance band exercises, increasing amounts of running, rowing, kettlebells etc, calf raises. But, I have no idea whether my recovery went well or could have gone better, or what helped the most.@@ItsIrmenli

[@codycornell2212]

Heel walks (90-120s, keep the toes UP and OUT), Band Inversions (should feel in the post tib area, medial shin), balance exercises until you feel the burn, etc

[@ItsIrmenli]

@@codycornell2212 thanks! I never heard heel walks for post tib, always just toe walks. Worth a try!

[@user-lv4lx4wn4d]

Im noticing lately in the world of highschool and even middle school basketball kids tearing knees.How should I train a teenagers who are high level basketball players to strengthen the tendons be strong enough so they don't tear. How many times a day and what exercises.

[@mvondoom]

hey thanks a lot this is a great help, and for some reason this info doesn't seem to be well known. I need help working on the inner elbow, i've got golfer's elbow issues. what's a good isometric exercise to get this one done? thanks!

[@night4ll81]

should you use overcoming isometrics or static isometrics?

[@AndrewHuangKY]

static

[@JohnEvans]

Interesting stuff, much of which is from Keith, but I don’t think it’s validated. I love ISOs and slow strength, don’t get me wrong but I don’t know if it’s supported heavily enough to support that claim. Send me the sources though lol.

[@venktennis]

How do I fix golfers elbow please? Had it for two years now as a tennis player.

[@carrotcat2729]

How do I know that my pain is a tendon pain and not something eles?

[@jovanajovanovic9]

Thank you for the video!! Pes anserinus chronic tendinopathy.. not just below, but inner side of the knee.. some exercise or some advice from experience? Thanks in advance 😃

[@taylordavis7723]

I really need exercises for the peroneal tendons

[@MainzxLivewire]

Good video 👌🏽

[@andekhalffreeze926]

So should the exercise focus on the tenden, do it early or at the end of the workout?

[@notmytempo464]

Hello Ive just started a tricep tendon lateral elbow rehabilitation journey after a repetitive strain injury on over head press. Im doing a combination of very high rep slow light work in many different movement patterns for blood flow before going into the static hold work you have suggested. I wanted to ask you in my case due to the elbow having pushing and pulling functions would you recommend say a Dumbell curl static hold and a tricep extension static hold at around a 90° arm bend? Thanks and all the best

[@Gwynbleid7323]

I've been struggling to recover from insertional Achilles tendinopathy for a few years, but I probably never received a good recovery exercise plan. What would you recommend doing ?

[@jwang0801]

Coach, I play badminton, and my shoulder starts to ache from smashing too much. Regardless of my form, should I build up stronger shoulder by doing essentric and isometric? Should I train in the same direction as my smashes or in the opposite direction?

[@stephanm7378]

Curious on high repetition training for localized blood flow to the tendon as well?

[@brandonyoung4910]

In the video examples you seem to be moving the muscle through a range of motion of some exercises while others are lengthened isometric holds. Which is the desired modality for tendon strengthening?

[@sharonng7410]

what exercises would you recommend to load the posterior tibial tendon?

[@Jone_BoneJones.]

Need for shoulder pain I have impingement and tendon rupture also from around 5 years or more

[@shanphyo]

what to do for golfers elbow please!

[@knightmarechimp]

Regarding viscoelastic creep; would this mean it could help improve range of motion? Or is a temporary stretch? I might be misunderstanding something here

[@phida1083]

I don't know about isometrics, but generally having external weight on the muscles in their full stretched positions will improve range of motion/mobility.

[@rafaelhalqueman1526]

I am suffering from tendinopathy of the gluteus medius and gluteus minimus tendons in their insertions on greater trochanter. I would really apreciate if you could help about what exercises i should do. This condition became after 5 years of sedentary lifestyle working sitting. Now, after 6 months of physiotherapy and 4 months of bodybuilding the problem persist. Thanks too much!

[@TheMovementSystem]

Heavy step ups and marches can be really beneficial.

[@rafaelhalqueman1526]

​@@TheMovementSystem I am very grateful! Have a nice weekend!

[@youwilllaugh3136]

So how do I load the rhomboid / rotator cuff tendons?

[@basse9914]

Then for the objective of "bulletproofing" shoulders, we know the various exercises targeting the cuff muscles are recommended but should they be done more slowly or isometrically to have a greater emphasis on the tendons/ligaments?

[@waltjenkins90]

Been suffering with plantar fasciitis. Is/are there excercises that will target the tendons associated with this condition?

[@izzetilyasl2546]

I have pain in my shoulders that has been going on for 3 years. MRI results show muscle and tendon tears. mobility and some isometric exercises help but Im pro mma fighter and pain returns. I need a more specific method that you suggest. Thanks for the video.

[@witness1000]

What are the Best exercises to strengthen elbow tendon? Tricep to olecranon.

[@elecAttackxD]

Could you please share 2 to 3 exercises for the achilles tendon for runners? I have got my Problems since 2,5 years now

[@TarekElneser]

Give me the best for tibialis posterior tendonitis pls...

[@jerryasagba7352]

I need some help. I’m having a stinging pain in my left shoulder when I move my hand overhead in the frontal plane

[@night4ll81]

What Range of Motion of a life should you hold the static isometric? Fully Lengthened? Fully Contracted? In between?

[@mana20]

My hands(and upper back) are a mess from being on a computer all day, could you touch on the best exercises to help?

[@TheCyclingCardio]

Lower back strengthening?

[@SSrutbe]

30s for degenerative tendons but what about heavy 20s loading. Is that any good for tendon strength if the tendon itself isnt bad or only 30s+?

[@BlazingCrypt]

Does this work well for ligament issues as well?

[@latrapp4641]

Really need a program for gluteal tendinosis. Can I do rehab and continue endurance training? I’m so tired of the fitness roller coaster I’m on. I’ll get some fitness then get derailed due to injury.

[@spencerspiegel5871]

Do these principles apply when trying to restructure tendons for performance i.e. jumping high? Or are plyometrics better suited?

[@Will-710]

I recovered from achilles tendonitis but was told to keep strengthing my achilles / calves. This is my last year playing semi-pro soccer as I am now transitioning to coaching. I am doing isometric holds to warm up my calves and achilles and then doing weight training for my calves, hamstrings, glutes and quads. I do my iso's before every weight training (usually x2 a week) and before I take the field. I am just doing 45 sec holds x2, but will be switching to what you showed in another video of yours. Is that okay or do you recommend do not do weights after isometrics?

[@trbeyond]

Any suggested loading exercises for posterior tib tendonitis ? Any time I do eccentric heel drops and go lower than horizontal, it flares up pretty bad.

[@AllsTraining]

May start limiting the ROM. No more than 3/10 Pain. With time sure you will increase ROM and capacity

[@Jaggymovement]

I always have pain under the front delt.(bicep tendon or ant of the rotator cuff tendons?) could you help me find a isometric for those? Mostly with handstand pushups

[@joefondu]

Thank you! How can I strengthen my inner knees? MCL?

[@andrewstaley8983]

I injured my thumb by falling awkwardly with my hockey stick some years ago. I still get pain that I think comes from a tendon. Would slow grip exercises work to help this issue?

[@tonykelpie]

De Quervain tendinitis at wrist- any specific suggestions?

[@LuiisSiilvaa]

How would you go about IT band pain due to trail running ?

[@leodistefano603]

I have inner elbow tendon pain from rock climbing, it seems to be caused by a bicep curl/ chin up movement, any recommendations for exercises to heal it?

[@bobbyhunt3009]

Hey Doc, my Mom hurt her hip flexors. The front of her leg at the hip is hurting her. I think she strained the psoas. She is very weak, and an older lady in 70's. so she will have to go lightly at first. What are some Rehab exercises I can show her?? Thank You for your Help!!!!

[@SkyjuiceMMA]

Torn ACL... What u saying?