Jeremy Ethier Explains Tendon Healing Challenges and Effective Strengthening Techniques
### Jeremy Ethier Discusses Why Tendons Struggle to Heal and Effective Solutions
Sore elbows, aching knees, and persistent shoulder pain are frequently linked to aging or strenuous workouts. However, fitness educator and kinesiologist Jeremy Ethier suggests the real issue often lies with tendons rather than muscles or bones.
In a recent YouTube video, Ethier collaborated with Dr. Keith Baar, a prominent molecular exercise physiologist and tendon researcher, along with physiotherapist Coach Q Wiley. They explored why tendon injuries are prevalent, why resting can often worsen these injuries, and how simple isometric exercises can strengthen tendons in as little as 30 days.
#### Tendons Require Unique Training
Ethier points out that tendons function like sturdy cables, connecting muscles to bones and absorbing force during movement. Whether lifting weights or landing from a jump, healthy tendons protect muscles by managing sudden loads.
However, tendons adapt at a slower rate than muscles do. Dr. Baar explains, “The biggest thing that we’re discovering now is that tendons don’t like what muscle likes to get stronger.” This mismatch can lead to strength imbalances, causing muscles to produce more force than the tendons can safely handle. This imbalance is one reason tendon injuries are common among both athletes and recreational lifters.
Ethier also highlights early warning signs that may appear before any pain is felt. Clicking joints are not always a concern, but persistent pain alongside clicking could indicate a problem with tendon function.
#### Why Rest Alone Doesn’t Heal Tendon Pain
A widespread misconception is that complete rest is the best approach for tendon injuries. Dr. Baar argues against this idea. “A tendon isn’t a tendon without load. So if you’re just resting it, it’s never going to fix itself,” he says.
According to Ethier, avoiding activity may offer temporary pain relief but does not heal the damaged tissue. In fact, the healthy areas of the tendon may weaken over time, increasing the likelihood that symptoms will return once training starts again.
Ethier notes that poor load management is another significant factor causing tendon issues. Sudden increases in training volume or intensity, particularly those exceeding 30 percent, can place unnecessary strain on tissues before they adapt.
Momentum can also lead to issues. Ethier recommends that lifters who do not have sport-specific power goals focus on controlling the lowering phase of each repetition instead of using momentum. This approach reduces stress on connective tissue while potentially enhancing muscle growth.
#### Isometric Exercises as a Solution for Tendons
A key component of Ethier’s recovery method is isometric training, which involves muscle contractions without changing length.
Dr. Baar states, “When we do isometrics, we maximize the creep in the tendon… By two weeks, almost everybody is like, ‘Oh yeah, I can do pretty much everything again.’”
Ethier advises selecting an isometric exercise that corresponds with the movement that causes discomfort. For instance, if someone feels pain during bench presses, they should perform a bench press hold or push-up hold for 30 seconds.
This principle is applicable to shoulder presses, curls, triceps extensions, and knee extensions. Ethier suggests performing three 30-second holds twice daily at first, then continuing three to four times a week for four to eight weeks to support tendon remodeling.
#### Key Takeaway
Jeremy Ethier emphasizes that tendon pain typically does not improve with rest alone. Instead, a gradual increase in load, controlled lifting techniques, and focused isometric exercises provide the necessary stimulation for tendons to heal and strengthen. By treating tendons differently from muscles, lifters may enhance their recovery and lower the risk of recurring injuries while maintaining a safe training regimen.
