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What guitar strings can teach you about fixing tendon pain
plus boosting healthspan, and debunking disc herniation myths
Dr. Matt Longfellow
August 10, 2024
Hey there!
Quick favor to ask before this week’s deep dive. I just need a simple "yes" or "no" response if you have a moment. Would you buy any of these health/fitness courses?
These aren't final course names but are meant to give you an idea of the main concepts that would be taught.
I'll be sharing the results later if you're curious to see what wins. Thanks!
Now onto this week's good stuff…
Guitar Strings & Tendon Pain
Last week, my shoulder pain saga seemed to strike a nerve (pun intended).
Your stories flooded my inbox, reminding me of a recent client of mine, Mike.
Mike’s knee started acting up after a weekend run.
He thought it was no biggie, so he just pushed through.
Bad move. Soon, he was limping after every workout.
But then came a plot twist: his knee stopped hurting during exercise.
"Time to make up for lost time!" he thought.
But oh, the betrayal!
Although his knee didn’t hurt during exercise anymore, it hurt even worse after his workouts.
Feeling defeated, Mike threw in the towel.
"I'll just rest for a few months until it’s better,” he said.
Three months later?
Same story, different day. A simple jog, and boom - two days of couch time with his knees screaming bloody murder.
If you're nodding along, thinking, "Hey, that's me!" - you're not alone. What Mike (and maybe you) is experiencing is the sneaky evolution of tendon pain.
But don't worry, this isn't a life sentence of Netflix and ice packs.
There's a way out, and it doesn't involve bouncing around like a caffeinated kangaroo.
Tendon Troubles 101
Tendon pain is like the red-headed step child of the pain world–misunderstood, often ignored, and causing WAY more drama than it should.
If you’re unclear about what a tendon is, it’s the tissue at the end of a muscle attaching it to bone.
Think of tendons like guitar strings for your muscles.
Just as guitar strings connect the body of the guitar to the tuning pegs and play pretty tunes when plucked, tendons connect your muscles to your bones and create movement when your muscles contract.
Like guitar strings, tendons need to be:
The right tension - not too loose, not too tight
Well-maintained - cared for to prevent wear and tear
Properly tuned - functioning correctly for optimal performance
And just like an out-of-tune guitar string can ruin a whole song…
An unhappy tendon can make movement suck, too.
But how do you know if you even have tendon pain?
Tendon pain is typically right in the area of the tendon itself. Everything else feels fine, but that one spot? Pure misery.
It’s like that one string that screeches when you pluck it.
Some tendons are long (IT band), and some are short (patellar tendon). Size doesn't matter in the tendon world.
Rolling or stretching nearby muscles does jack squat to help the tendon pain. Sorry to burst your foam roller bubble.
Tendons need TIME UNDER TENSION to heal.
Turns out, tendons are like guitar strings that need to be played to stay in tune.
Time under tension does a couple of things for the tendon:
It helps nutrients and blood flow get into the tendon to promote healing.
It encourages proper organization of the collagen fibers that make up the tendon.
Without time under tension, the tendon might heal like a ball of knotted up rubber bands. With appropriate time under tension, those fibers become strong like a steel cable.
How do you spend time under tension?
Load The Tendon with Heavy, Slow Resistance (HSR)
A tempo of 3 seconds up and 3 seconds down is typically what we use.
Intensity is key. Shoot for 8/10 – think "challenging but not seeing stars."
Keep pain UNDER 4/10 intensity. If pain exceeds 4/10, reduce weight or modify range of motion.
If pain gets worse as you go, that's your cue to modify. Reduce weight or modify range of motion.
Range of motion is negotiable. Modify as needed to keep pain in check.
Why HSR?
It promotes tendon healing AND strength.
Your tendons will thank you. Eventually. Once they stop complaining.
You get to casually drop "heavy slow resistance training" into conversations. Instant street cred.
Your 12-Week Tendon Training Plan
Following the guidelines above, here’s the plan:
Weeks 1-2: 3 sets of 12 reps (The "Is this really working?" phase)
Weeks 3-4: 3 sets of 10 reps (The "Hey, this isn't so bad" stage)
Weeks 5-6: 3 sets of 8 reps (The "I might actually be getting stronger" realization)
Weeks 7-8: 4 sets of 8 reps (The "Look at me go!" moment)
Weeks 9-12: 4 sets of 6 reps (The "I am tendon hear me roar!" finale)
As you progress, keep increasing the weight to maintain that 8/10 intensity level.
It's like leveling up in a video game, but instead of extra lives, you get pain-free movement. YAY.
Your Quick Tendon Recap:
Let's break this down one last time:
Tendons are like guitar strings for your muscles. They need proper care and tension.
Pain? Don't just stretch or foam roll. That's not fixing the real issue.
The fix: Heavy Slow Resistance (HSR). It's all about time under tension.
Follow the 12-week plan. Start light, progress slowly, and listen to your body.
Be patient. Healing takes time, but you'll come back stronger.
Remember, this isn't about quick fixes. It's about giving your tendons what they need to heal properly.
Want more personalized guidance? I've got you covered.
We'll help you craft a plan that's music to your tendons' ears. No pressure, just practical advice to get you moving pain-free.
Keep moving (just take it slow),
Dr. Matt
P.S. Don't forget to take our quick "Would you buy this?" survey! Your input helps shape future content. It only takes 30 seconds, and I'll share the results later.
What I’m Digging This Week…
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