How To Cure Tendonitis Once And For All

The Full Tendonitis Recovery Program

The hash truth is that tendons heal very slowly. It will take several months for a satisfying amount of repair to occur and perhaps a year before they’re completely healed. So first of all, have patience and don’t get discouraged if your progress is slow.

As we mentioned earlier, the healing process usually has three distinct phases: inflammation, regeneration (also known as proliferation) and remodeling. In general, during the inflammation phase, it’s normal for pain to occur even when at rest; during the regeneration phase it will commonly occur under normal loading, and during the remodeling phase it should occur only in cases of extreme loading. Don’t forget, the final phase of recovery takes about a year.

The above discussed treatments for tendon injuries focus on promoting greater blood flow, better healing of collagen and realigning of the collagen fibers, which are the most effective ways to enhance the healing process. But how should you integrate them into a routine and how often should they be performed for optimal results?

We propose the following: a six week hypertrophy phase including heavy, slow eccentric protocols with strength exercises, three times per week, combined with Gua Sha and Voodoo flossing. This type of routine will enable a maximum speed of recovery while lessening the pain and soreness within the tendon, and it’s very similar in all cases of tendonitis as you will notice by reading the programs below.

Here’s how your routine should look like in the case of elbow, Achilles and patellar tendonitis, respectively.

How to fix elbow tendonitis

1. Cell stimulation

Perform cell stimulation techniques three times per week before performing the recommended exercises listed below in phase 1 and 2.

2. Gua Sha

Watch this video to learn how to do it properly:

3. Voodoo flossing

Watch this video to learn how to do it properly:

4. Phase 1: six weeks of eccentric hypertrophy

This phase should be applied to the first 1-6 weeks of injury. First, perform cell stimulation exercises as a warm up. Then, do full stretches of the forearm with the help of a TheraBand FlexBar (you will have to purchase this tool, but believe us, it will be well worth your money).



  • For the medial elbow, perform 3 sets of 15 reps on a daily basis. The movement should be slow, with a 3-second long eccentric portion and 2 minutes of rest between sets. As you strengthen, add more load by increasing the resistance of the FlexBar. Here’s a helpful video:
  • For the lateral elbow, perform the same routine – 3 sets of 15 reps every day with a 3-second long eccentric portion and 2 minutes of rest between sets. As your mobility increases, add more load by increasing the resistance of the FlexBar. Here’s a helpful video:

5. Phase 2: six weeks of strength training

This phase should be applied during the period between 7 and 12 weeks of injury. First, perform cell stimulation techniques as a warm up. Then, continue with EZ bar curls and EZ bar reverse curls as described below:

EZ-Bar Curl EZ-Bar Reverse Curl
Week 7 3 x 15 RM 3 x 15 RM
Week 8-9 3 x 10 RM 3 x 10 RM
Week 10-11 4 x 8 RM 4 x 8 RM
Week 12 4 x 6 RM 4 x 6 RM

Use a strict 303 tempo (3 seconds up, 0 seconds pause in the contracted position, 3 seconds down) and allow 2 minutes of rest between sets. Perform the routine three times per week.

Continues on next page(page 3)  >>



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