Tendon Damage?

April 18, 2025

QUESTIONS FROM READERS
TIPS FOR STRONGER TENDONS?

QUESTION:

Hello David,

Do you have any tips for building stronger tendons? It's hard to find solid info. I was an amateur gymnast into my late 40s until a shoulder injury (just a slip and catch).

Had surgery, and now my doc says there’s no real way to rebuild strength—just light weights (3 lbs??). I've been doing 30–50 reps depending on the movement.

Thanks,

Patrick

ANSWER:

Hey Patrick!

That injury sounds intense—glad you made it through mostly okay!

The good news: tendons, bones, even nerves can recover with the right stimulus and time. Tendons take a while, so patience is key.

Early on, low weight, high reps is your best friend. It pumps blood and nutrients to the area, speeding up healing like nothing else.

If you're past the acute phase and your shoulder’s just stiff and weak, here’s what I’d focus on (not medical advice, of course):

  1. Isometrics: Hold, push, or pull a heavy weight without moving for 30 seconds. Do 2–5 sets. Great for tendon strength with minimal wear and tear.

  2. Keep Repping: Stick with light weights and high reps. Yeah, it’s boring—but hitting all movement patterns under load helps bring that healthy feeling back.

Please be patient with your body, give it time to heal, and always listen to your licensed medical doctor.

Stay Flexy,

David

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LOOKING TO GET FLEXY?

MOVEMENT OF THE DAY
SEATED ROLL DOWN

How to perform it:

Sit on the floor in a comfortable position—cross-legged or with your legs extended, whichever feels better for your hips and back. Start by gently turning your body slightly to one side.

From there, tuck your chin toward your chest and slowly roll down through your spine: upper back, mid-back, then lower back as you reach forward. Reverse the movement on the way up: lower back, mid-back, then neck. Repeat the motion on the opposite side.

Watch me perform this exercise here.

Why it helps:

This stretch promotes spinal mobility and control while gently releasing tension in the back and neck. It’s great for building awareness of your spine and improving seated posture.

Quick Tips:

  • Move slowly and with control—this is about quality, not speed.

  • Keep your core lightly engaged to support your spine.

  • Breathe steadily as you roll up and down, using your breath to guide the motion.

Pro Tip: 

This is a perfect reset movement—use it in warm-ups, cooldowns, or even mid-day when your spine needs a little love.

STRETCH WITH ME
SQUAT DEEPER WITH THIS ROUTINE

Interested in the deep squat? You need this 5-minute Deep Squat Routine! Check it out on my second channel, and don’t forget to subscribe to @WorkoutsbyDavid

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