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I developed tendinitis in both of my hands about 8 years ago. It was pretty severe and I saw multiple doctors to try and fix the issue. The problem would come and go with occasional severe flare ups. The doctors told me to do stretches and wear a brace to prevent it from moving. Nothing really helped. It may have made it worse because I noticed my hands would be very stiff in the morning. It wasn’t until I went on YouTube and found a based doctor that suggested strengthening the muscles in my hands. Ever since, my pain has been minimal and my strength is much better. I had a similar experience after a severe ankle injury. I went to see a physical therapist and he told me to do stretches that never seemed to help. It wasn’t until I ran into a gym bro that told me to strengthen the muscles around my ankle. I did calf raises on a bosu ball at the gym and it forced all the muscles in my leg that stabilize my ankle to get stronger.

Nostr is going to be so important for pushing the Information Age to the next level. Results are what people will trust. They won’t care about credentials, authority, or some bs algorithm anymore.

Nour 11mo ago

I have the same in my both ankles. Over the last year both my achilles tendons started hurting like crazy. Waking up they would be soar I can't easily walk.

I have been doing taekwondo for ages so jumping while on the heels is essential, it doesn't however strengthen the muscles as weights lifting does. I always find myself doing one or the other but not both–depending on whether where I live has a good tkd class. I'd prefer it over a classic gym.

2019 to 2023 I spent lifting while in 2023 and 2024 I had chance to go to taekwondo. Neither were consistent though. I would push it for three months then stop for three xD.

Going to tkd class last summer felt like torture. Coach and team doc recommended stretching and using foam roller plus drinking a lot of water. Nothing really helped.

Last week however things started changing after restarting gym.

Reading your story I have to link my pains to when I stopped lifting or generally training my leg muscles. I'm back to squatting which seems to help more than stretching, massages, and bands.

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ᴛʜᴇ ᴅᴇᴀᴛʜ ᴏꜰ ᴍʟᴇᴋᴜ 11mo ago

squats are essential

after pull-ups these are the second thing i've started doing again after recovering from kidney damage related problems, mostly because they seemed a good pairing with pull-ups

next week i will get into the pushups, most likely, and i'm thinking to go with leg lifts instead of situps, i always have problems with my spine and abrasion and movement while trying to do situps on normal furniture and mats and whatnot

i will just say this though

if you are having issues with muscle weakness, cramps and maybe you also have problems with tinnitis and vision (specifically, double vision, but it may seem like declining close vision) potassium and kidneys are probably what's at play, and there is a dozen things that can cause this, for me it was related to artificial sweeteners, energy drinks and potato chips

MAHDOOD 11mo ago

So many factors to consider. Leg strength is very important. If you’re not doing squats then definitely do some kind of leg press. Diet is important as well. No processed garbage.

The thing about core muscles is that they are targeted during squats. Pay attention to your body. If you feel your core is weak and not improving, then consider removing the leg raises. Sometimes overworking a muscle makes it weaker.

ᴛʜᴇ ᴅᴇᴀᴛʜ ᴏꜰ ᴍʟᴇᴋᴜ 11mo ago

yep, i am aware of the problem of overtraining and strain

today my legs feel up to another session, but only if i'm not hitting a fast pace on my walk up the hill, that exercise is a daily baseline that limits how far i can push during training until it is relatively "light" compared to what i do in my training (currently, i think 78 squats is less total power requirement than the 800m/30m altitude round trip)

i pretty much decide if i'm going to take another rest day or not, after being up for a while, usually after the sun has finally come up i have some sense of what my legs are up to, i think last night they got a really good rest, because they distinctly feel better, i'm thinking to maybe hit the hydrolysed beef protein smoothie shortly and then see how i feel - probably i will do the exercises today, everything feels ok, just want to make sure i'm providing sufficient resources for a good recovery, 100% this weekend i'm doing no training, if i do some today, need a 2 day rest after three sessions with a day between as i have this week

ᴛʜᴇ ᴅᴇᴀᴛʜ ᴏꜰ ᴍʟᴇᴋᴜ 11mo ago

yeah, pretty much hmmm maybe i will not train today, just got up to close the window and noticing the pain... it is colder now (why i was closing the window) so idk, maybe just have the protein smoothie and perhaps later today, if not, tomorrow and that's that... gotta go easy when there is pain, exercising strained muscles is counterproductive

shipstr 11mo ago

double vision-->go to a doctor

ᴛʜᴇ ᴅᴇᴀᴛʜ ᴏꜰ ᴍʟᴇᴋᴜ 11mo ago

the problem has resolved itself, simply, primarily, by cutting down sugar intake and eliminating artificial sweeteners, indicating that the causation was these two things

doctors were recommending us, on behalf of their bosses at Phizer, to accept being part of an unprecedented Mengele style medical experiment

they are disqualified from any regard from me without my personal evaluation of their "Science"

shipstr 11mo ago

you changed two varibles and you're the one complaining about bad science lol

glad you could lifestyle change. diabetes sucks.

MAHDOOD 11mo ago

So the achilles is tricky because it’s not a muscle. I don’t think you can really make it stronger. You probably need to strengthen other muscles around it. Or you may need to rest more. If you’re putting a lot of strain on your heels then you may need to do less tkd per week. The last thing you want to do is tear your achilles. Definitely avoid stretching. There is no science supporting its proclaimed benefits. Maybe some calf raises once a week will help?

shipstr 11mo ago

Tendons and ligaments can be strengthened through specific types of exercise and mechanical loading.

Research indicates that resistance training, particularly involving high strain magnitude and appropriate strain duration, can enhance tendon stiffness, cross-sectional area, and Young's modulus. For example, a study by Bohm et al. demonstrated that high strain magnitude and low strain frequency are essential for tendon adaptation, with significant increases in tendon stiffness and cross-sectional area observed after 14 weeks of specific loading protocols.[1]

Additionally, different strength training regimes, such as explosive-contraction and sustained-contraction training, have been shown to increase patellar tendon stiffness and Young's modulus, with sustained-contraction training also promoting muscle hypertrophy.[2]

**Eccentric training**, which involves lengthening the muscle-tendon unit under load, has been particularly effective in improving tendon biomechanical properties. Kaux et al. found that eccentric training significantly increased the rupture force and collagen content in tendons, suggesting enhanced mechanical strength.[3]

Furthermore, the exercise-induced biochemical milieu, characterized by elevated growth hormone levels post-exercise, has been shown to enhance collagen content and tensile strength in engineered ligaments, indicating a potential mechanism for exercise-induced tendon and ligament strengthening.[4]

In summary, tendons and ligaments can be strengthened through targeted exercise regimens that include **high strain magnitude**, appropriate strain duration, and eccentric training, which collectively enhance their mechanical properties and collagen content.

References

[1] Bohm S, Mersmann F, Tettke M, Kraft M, Arampatzis A. Human Achilles Tendon Plasticity in Response to Cyclic Strain: Effect of Rate and Duration. The Journal of Experimental Biology. 2014;217(Pt 22):4010-7. doi:10.1242/jeb.112268.

[2] Massey GJ, Balshaw TG, Maden-Wilkinson TM, Tillin NA, Folland JP. Tendinous Tissue Adaptation to Explosive- Vs. Sustained-Contraction Strength Training. Frontiers in Physiology. 2018;9:1170. doi:10.3389/fphys.2018.01170.

[3] Kaux JF, Drion P, Libertiaux V, et al. Eccentric Training Improves Tendon Biomechanical Properties: A Rat Model. Journal of Orthopaedic Research : Official Publication of the Orthopaedic Research Society. 2013;31(1):119-24. doi:10.1002/jor.22202.

[4] West DW, Lee-Barthel A, McIntyre T, et al. The Exercise-Induced Biochemical Milieu Enhances Collagen Content and Tensile Strength of Engineered Ligaments. The Journal of Physiology. 2015;593(20):4665-75. doi:10.1113/JP270737.