Tyler Friedrich

What actually heals tendons? Load !! Progressive loading sends mechanical signals to tendon cells to realign collagen, strengthen the matrix, and rebuild capacity. Start with isometrics — static holds — when the tendon is very irritable. A wall sit. A static calf raise. These reduce pain and initiate adaptation without high strain.

Rest does not fix tendons... This is important. This is also where most people go wrong. Rest may reduce symptoms temporarily. It does not heal the tendon. Tendons require load for healing. Worse — rest deconditions the tissue, makes it more vulnerable to load when activity resumes, and deprives the tendon of the stimulus it needs to remodel. Put complete rest on the list of things not to do.

Doing too little hurts us too... Tendons also fail from too little load. Without regular stress, tendons lose stiffness and resilience. The collagen becomes less organized. The matrix weakens. Then when load returns — even normal load — the tendon can't handle it. Inactivity is its own risk factor.