How to treat tendinopathies at home?

I have tendinopathies in my thumb, forearm, elbows, shoulders, (Achille's) heel, and foot.
I can't afford PT.
How can I treat all of them at once in one PT routine?

  1. 2 months ago
    Anonymous

    Take a 1-2 week break from lifting while eating a surplus

    • 2 months ago
      Anonymous

      It's been like this since 20018.

      Very slow eccentric excercises for the affected tendons. Take a collagen supplement as well if you want. And ne patient, tendons heal bery slowly and if you reinjure them youll put back your recovery quite a bit

      So I just simply Google the eccentrics for each tendon, and do slow eccentrics for each one?
      How long will it take?

      • 2 months ago
        Anonymous

        I can't believe they still haven't found a cure that far into the future.

      • 2 months ago
        Anonymous

        >How long will it take?
        just long enough that you're going to habitually reinjure yourself out of impatience

      • 2 months ago
        Anonymous

        >So I just simply Google the eccentrics for each tendon, and do slow eccentrics for each one?
        Yep pretty much. Do them very slowly (10-15s) for the evcentric portion, and dont do the concentric portion. For example if you have patellar tendinopathy, you the going down portion of a squat on the affected leg, then use your other leg to go back up, or grab on to something and lift yourself. 3 sets, 10-15 reps per set, every or every other day. And more is not necessarily better, listen to your body if it gets worse

        • 2 months ago
          Anonymous

          It's been like this since 20018.
          [...]
          So I just simply Google the eccentrics for each tendon, and do slow eccentrics for each one?
          How long will it take?

          Also, tendinopathy in your foot could be a shoe problem. Look into orthotics. Theyre expensive but worth it, get them on a site like upstep since the doctor will overcharge you and insurance wont cover it

        • 2 months ago
          Anonymous

          What this guy said

          When u do eccentrics you might feel some pain. This is normal, it will feel painful before it gets better. 3 to 5/10 on pain scale. Use your sense and don't overdo it. But don't be afraid of pain. If it doesn't hurt, it's probably too mild.
          You might even not even have to stop excercise if this helps you.

          • 2 months ago
            Anonymous

            How long should I keep doing eccentrics to heal completely?
            And once I recover, are the "repairs" permanent or will my tendons dysrespair on their own as soon as I stop PT?

            • 2 months ago
              Anonymous

              Do it until no longer needed. The scar tissue will regain close to normal function with time, if this is really what you have.
              Look up cross friction massage too if you want. Personally i like the excercises more. If you do it, it should also be relatively painful.

              Take a photo or video of yourself during your every day movements. Front/back/side and check for asymmetry.

      • 2 months ago
        Anonymous

        >It's been like this since 20018
        This bro from the future

      • 2 months ago
        Anonymous

        >people from the future use time machines to ask questions on IST

  2. 2 months ago
    Anonymous

    Very slow eccentric excercises for the affected tendons. Take a collagen supplement as well if you want. And ne patient, tendons heal bery slowly and if you reinjure them youll put back your recovery quite a bit

  3. 2 months ago
    Anonymous

    HGH

    • 2 months ago
      Anonymous

      Can't afford that shit

      Take a 1-2 week break from lifting while eating a surplus

      2018*

      • 2 months ago
        Anonymous

        Saunas increase HGH. Take long, hot as possible saunas every day. Massage in the sauna.

        Also, I have found that inflammation from diet makes mine worse. Make sure you are eating clean. No alcohol. No bullshit fast food goy slop. Meat, fish, eggs, rice, vegetables (moderately don’t go crazy).

        • 2 months ago
          Anonymous

          I can't eat meat or eggs anymore. Ever since I got corona in 2020 they taste rotten literally.
          It's like I am eating an animal carcass. I want to throw up.
          Eggs have an oily taste and leave an oily feeling and taste in my throat.
          It's not going away 🙁

          • 2 months ago
            Anonymous

            Well we found your problem. You are suffering from chronic inflammation from poor diet. Fix that shit. Find some meat or fish or shellfish or something that you can tolerate. (Try pasture raised stuff or wild animals maybe it will taste better?)

            Until you fix your diet issues your problem is not going to go away. It’s not normal to have tendinopathy in so many places, you are likely collagen deprived from bad diet. At very least start taking regular collagen supplementation 40 grams every morning and 40 grams at night. Plus a microdose of vitamin C at the same time will help. Don’t go too crazy with vitamin C though, you can fuck up your body’s recycling of it if you provide too much. Try to keep below 1/2 RDA in supplementation.

            How are your poops? Keep changing your diet until you’re hitting a perfect 4/7 on the Bristol scale.

            • 2 months ago
              Anonymous

              I've received a lot of information and I don't know if I can do all of this at once.
              I am a lazy person, but is it worth it getting all of this advice written down on a notepad so I can start implementing it tomorrow?
              Should I just inhumanely push through eggs and eat them even if they taste like shit?

              • 2 months ago
                Anonymous

                Why complain about things and ask for help if you can’t be bothered to take two supplements and do a few simple exercises? Takes literally 20 minutes out of your day, max.
                Are you a woman?

              • 2 months ago
                Anonymous

                I have to do 80x3 everyday for my thumb, forearm, elbow, shoulders, calves, heel, foot. I don't think that's gonna take 20 minutes bro

              • 2 months ago
                Anonymous

                You’re right, it might take an hour. Might as well give up, no use in working to fix your issues, right?
                >female confirmed

              • 2 months ago
                Anonymous

                How long until I can return to exercising normally? 1 year?

          • 2 months ago
            Anonymous

            You probably have stomach cancer.

  4. 2 months ago
    Anonymous

    You need to rest and recover

    • 2 months ago
      Anonymous

      I've been resting since 2018. The moment I walk with a fast pace, my foot's big toe tendon starts hurting (not gout), my Achille's heel starts burning and my calves start burning too.
      I do dumbbell curls then my forearms, elbows and shoulders start burning and I feel tightness in my elbow tendon.
      I write too much with the pencil and I get tendonitis in my thumb.
      It's driving me crazy.

      • 2 months ago
        Anonymous

        You mean lactic acid build up?

  5. 2 months ago
    Anonymous

    High reps (60+), light weight. Cardio. Every day.
    Your body will create more blood vessels and increase tje size of the ones you have. Better blood flow = better access to nutrients = faster recovery.
    Tendon heal slowly because of bad blood flow

  6. 2 months ago
    Anonymous

    I like Dr. Jo on YouTube. Her videos are pretty based, but she does seem to be a little bit too close with her dogs (if you catch my drift)

  7. 2 months ago
    Anonymous

    REST

    • 2 months ago
      Anonymous

      My Heart

    • 2 months ago
      Anonymous

      Can she beat me up pls

  8. 2 months ago
    Anonymous

    I saw a study that if you go hardcore enough in a sauna it can raise your HGH by like 18x or some shit

    • 2 months ago
      Anonymous

      So that's why the nords are heightmaxxed

  9. 2 months ago
    Anonymous

    Ostarine Unironically

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