DREXEL UNIVERSITY HEAVY SLOW RESISTANCE PROTOCOL FOR TENDON HEALTH
If you're middle-aged and dealing with tendon pain, you're not alone. In fact, according to the CDC, one in three adults over the age of 45 experience some form of tendon pain. And, if you've been to see a doctor about your pain, you know how frustrating it can be to be told that there's no cure and you just have to "live with it." But there may be hope on the horizon in the form of a new treatment protocol developed by researchers at Drexel University.
The Drexel Protocol—or Heavy Slow Resistance Protocol—is a new approach to treating tendon pain that is showing promise in early studies. The protocol involves slowly and progressively increasing the load on the affected tendon over the course of several weeks. The goal is to stimulate the body's repair mechanisms and promote the growth of new tissue.
So far, the results have been promising, with patients reporting significant reductions in pain after completing the protocol. If you're tired of living with chronic tendon pain, this may be worth exploring as an alternative to traditional treatments.
HOW THE DREXEL PROTOCOL WORKS
The Drexel Protocol is a new approach to treating tendon pain that is showing promise in early studies. The protocol involves slowly and progressively increasing the load on the affected tendon over the course of several weeks. The goal is to stimulate the body's repair mechanisms and promote the growth of new tissue.
The protocol consists of three phases:
Phase 1: In this phase, patients perform exercises that put low levels of stress on the affected tendon. These exercises are performed 3 times per week for 4 weeks.
Phase 2: In phase 2, patients increase the load on the affected tendon by adding weight or resistance to their exercises. They also increase the frequency of their workouts to 5 times per week for 4 weeks.
Phase 3: In phase 3, patients continue to increase the load on their affected tendons by adding even more weight or resistance to their exercises. They also increase their workout frequency to 6 times per week for 4 weeks.
To put a bow on this one, here are your reps, sets, tempo, RPE, for the Drexel University Heavy Slow Resistance Protocol for tendon health:
For all sets -
Tempo: 4030
RPE: 8/10
Pain: <5/10
15 reps, 3 sets
12 reps, 3 sets - repeat for two weeks
10 reps, 4 sets - repeat for two weeks
8 reps, 4 sets - repeat for three weeks
6 reps, 4 sets - repeat for four weeks
Frequency is up to 3x/week
After completing all three phases of the protocol, patients should continue to exercise regularly (3-5 times per week) in order to maintain their results.
The Drexel Protocol is a new approach to treating tendon pain that is showing promise in early studies. If you're tired of living with chronic tendon pain, this may be worth exploring as an alternative to traditional treatments. Talk to your doctor about whether this protocol is right for you.