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Heavy Load Exercise: The Key to Beating Tendinopathy?
Published: Feb 27, 2024
Heavy load exercise is emerging as a game-changer in treating chronic tendinopathy. This approach challenges traditional rest-based treatments, offering hope for faster, more effective recovery.
What is Heavy Load Exercise?
Heavy load exercise involves performing controlled, progressive resistance training using relatively heavy weights. The exercises are done slowly, emphasizing both the lifting and lowering phases. This method applies significant strain to the tendon, stimulating its repair and remodeling processes.
How Does It Work?
The controlled strain from heavy loading triggers a process called mechanotransduction in the tendon. This stimulates the production of new collagen and other healing factors. Over time, this leads to improved tendon structure and function. The heavy loads also help desensitize the area, reducing pain.
Implementing the Program
A typical program starts with lighter loads and progresses gradually. Exercises are usually performed 2-3 times per week. It's crucial to work with a knowledgeable therapist who can ensure proper technique and progression. While some discomfort is normal, pain should be kept at a moderate, manageable level.
Evidence of Effectiveness
Multiple studies have shown the effectiveness of heavy load exercise for various tendinopathies. It has proven beneficial for conditions like Achilles tendinopathy, patellar tendinopathy, and lateral elbow tendinopathy. Many patients experience significant improvements in pain and function within 12 weeks of starting a program.
Frequently Asked Questions
Yes, when done correctly under professional guidance.
Some discomfort is normal, but shouldn't be severe.
Many notice improvements within 6-12 weeks.
Initial supervision by a therapist is recommended.
Basic weights or resistance bands are often sufficient.
A Promising Path
Heavy load exercise offers a scientifically-backed, effective approach to overcoming stubborn tendinopathy.
References
- Malliaras P, Barton CJ, Reeves ND, Langberg H. Achilles and patellar tendinopathy loading programmes : a systematic review comparing clinical outcomes and identifying potential mechanisms for effectiveness. Sports Med 2013; 43:267.
- Beyer R, Kongsgaard M, Hougs KjÊr B, et al. Heavy Slow Resistance Versus Eccentric Training as Treatment for Achilles Tendinopathy: A Randomized Controlled Trial. Am J Sports Med 2015; 43:1704.
- Bohm S, Mersmann F, Arampatzis A. Human tendon adaptation in response to mechanical loading: a systematic review and meta-analysis of exercise intervention studies on healthy adults. Sports Med Open 2015; 1:7.
This article has been reviewed for accuracy by one of the licensed medical doctors working for Doctronic. Always discuss health information with your healthcare provider.
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