How To Cure Tendonitis Once And For All

How to fix Achilles tendonitis

1.Cell stimulation

Perform cell stimulation techniques three times per week before the recommended exercises that you’ll find below in phase 1 and 2.

2. Gua Sha

Here’s how to perform Gua Sha for Achilles tendonitis properly:

3. Voodoo flossing

Here’s how to perform voodoo flossing for Achilles tendonitis 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, perform eccentric calf raises by pressing up with both legs but a bit lower with the leg that hurts. In order to perform it properly, watch this video first:

Perform 3 sets of 15 reps on a daily basis, with a 3-second long eccentric portion and 2 minutes of rest between sets. As you get stronger, add more weight.

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. If the pain is low, it’s safe to start slowly adding in plyometric exercises or running. Then, continue by performing standing calf raises and seated calf raises as described below:

Standing Calf Raises Seated Calf Raise
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 and allow 2 minutes of rest between sets. Perform the routine three times per week.



How to fix patellar tendonitis

1. Cell stimulation

Perform cell stimulation techniques three times per week before the recommended exercises that you’ll find below in phase 1 and 2.

2. Gua Sha

Perform it as shown in this video:

3. Voodoo flossing

Perform it as shown in this video:

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, perform eccentric single leg squats with an elevated heel and make sure to let the knee come as far forward over the toe as possible for optimal tendon stimulation. Perform 3 sets of 15 reps on a daily basis, with a 3-second long eccentric portion and 2 minutes of rest between sets. As you get stronger, add more weight.

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. If the pain is low, it’s safe to start slowly adding in plyometric exercises or running. Then, continue by performing back squats and leg presses as described below:

Back Squats Leg Presses
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 and allow 2 minutes of rest between sets. Perform the routine three times per week.



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