eazy
VIP Member
- Aug 30, 2022
- 516
- 829
Every lifter has told themselves some version of this lie.
It is just a tweak. It will be fine in a day or two.
That mindset is exactly how minor elbow pain turns into a year long injury.
Tendons are connective tissue made primarily of collagen. While ligaments connect bone to bone and fascia connects muscle to muscle, tendons connect muscle to bone. They are the cables that transfer muscular force into movement.
When your muscles contract, the force travels through the tendon and pulls on bone. That is how you perform pull ups, throw a ball, or open a jar. Because of this role, tendons must be extremely strong.
Structurally, tendons are built in layers, bundles within bundles within bundles, down to tightly packed collagen fibers. In a healthy tendon, these fibers are densely arranged and aligned in parallel. That alignment is what gives tendons their strength and ability to handle load.
They also act like springs. During running and jumping, tendons store energy as you land and release it as you push off. Efficient. Powerful. Durable until overloaded.
Tendons are designed for repetitive loading. But when load exceeds capacity, small microtears develop.
Normally, the body repairs these microtears. The problem begins when you keep stressing the tendon before repair is complete. Damage starts to outpace healing.
Research suggests that after roughly 10 minutes of continuous loading, tendons stop receiving the adaptive signal to get stronger. Beyond that point, you are mostly accumulating fatigue and microdamage, not building resilience.
That is when clicking elbows, stiff shoulders, or a nagging Achilles start to show up.
If caught early, this may be labeled tendinitis, which refers to acute inflammation from recent overload. If you ignore it and continue training through pain, it often progresses to tendinopathy, a longer term degenerative condition where the collagen structure becomes disorganized and weakened.
That inflammation you feel is not the enemy. It is part of the healing process. The real problem is repeated reinjury.
Initial repair can begin within days.
Full remodeling and proper healing can take six weeks to six months, not 36 hours.
Your tendon does not care about your vacation, your competition date, or your ego. Biology works on its own timeline.
You do not usually need to stop training entirely. But you do need to stop the specific movement pattern that keeps irritating the tendon.
One of the most effective rehab strategies is eccentric training, focusing on the lengthening phase of a movement under control. For example, slowly lowering the weight in a bicep curl.
Eccentric loading helps guide collagen fibers to realign in parallel during repair. The goal is restoring organized structure, not allowing fibers to heal in a tangled, disorganized pattern.
Many clinicians also recommend controlled movement, gentle stretching, and soft tissue work during recovery. Complete immobilization is rarely ideal. The key is intelligent, progressive loading, not reckless repetition.
Most tendon injuries stem from poor form, jumping to advanced movements too quickly, excessive volume, and ignoring early warning signs.
Tendons adapt more slowly than muscles. Your biceps may feel strong enough for advanced variations, but your connective tissue might not be ready.
Skipping progressions is often what lands lifters on the couch with an ice pack.
Tendons are resilient, but they are not invincible. They require structured loading, adequate recovery, and patience.
Motivation does not accelerate collagen remodeling.
Respect the timeline. Modify the movement. Use eccentric work. Seek proper medical evaluation if symptoms persist.
Do that, and you will still be training six months from now.
Ignore it, and that minor tweak will teach you a much longer lesson.
SOURCE
It is just a tweak. It will be fine in a day or two.
That mindset is exactly how minor elbow pain turns into a year long injury.
What Tendons Actually Do
Tendons are connective tissue made primarily of collagen. While ligaments connect bone to bone and fascia connects muscle to muscle, tendons connect muscle to bone. They are the cables that transfer muscular force into movement.
When your muscles contract, the force travels through the tendon and pulls on bone. That is how you perform pull ups, throw a ball, or open a jar. Because of this role, tendons must be extremely strong.
Structurally, tendons are built in layers, bundles within bundles within bundles, down to tightly packed collagen fibers. In a healthy tendon, these fibers are densely arranged and aligned in parallel. That alignment is what gives tendons their strength and ability to handle load.
They also act like springs. During running and jumping, tendons store energy as you land and release it as you push off. Efficient. Powerful. Durable until overloaded.
How Tendon Injuries Happen
Tendons are designed for repetitive loading. But when load exceeds capacity, small microtears develop.
Normally, the body repairs these microtears. The problem begins when you keep stressing the tendon before repair is complete. Damage starts to outpace healing.
Research suggests that after roughly 10 minutes of continuous loading, tendons stop receiving the adaptive signal to get stronger. Beyond that point, you are mostly accumulating fatigue and microdamage, not building resilience.
That is when clicking elbows, stiff shoulders, or a nagging Achilles start to show up.
If caught early, this may be labeled tendinitis, which refers to acute inflammation from recent overload. If you ignore it and continue training through pain, it often progresses to tendinopathy, a longer term degenerative condition where the collagen structure becomes disorganized and weakened.
That inflammation you feel is not the enemy. It is part of the healing process. The real problem is repeated reinjury.
The Timeline Most Lifters Ignore
Initial repair can begin within days.
Full remodeling and proper healing can take six weeks to six months, not 36 hours.
Your tendon does not care about your vacation, your competition date, or your ego. Biology works on its own timeline.
What Actually Helps
You do not usually need to stop training entirely. But you do need to stop the specific movement pattern that keeps irritating the tendon.
One of the most effective rehab strategies is eccentric training, focusing on the lengthening phase of a movement under control. For example, slowly lowering the weight in a bicep curl.
Eccentric loading helps guide collagen fibers to realign in parallel during repair. The goal is restoring organized structure, not allowing fibers to heal in a tangled, disorganized pattern.
Many clinicians also recommend controlled movement, gentle stretching, and soft tissue work during recovery. Complete immobilization is rarely ideal. The key is intelligent, progressive loading, not reckless repetition.
Why This Keeps Happening
Most tendon injuries stem from poor form, jumping to advanced movements too quickly, excessive volume, and ignoring early warning signs.
Tendons adapt more slowly than muscles. Your biceps may feel strong enough for advanced variations, but your connective tissue might not be ready.
Skipping progressions is often what lands lifters on the couch with an ice pack.
The Bottom Line
Tendons are resilient, but they are not invincible. They require structured loading, adequate recovery, and patience.
Motivation does not accelerate collagen remodeling.
Respect the timeline. Modify the movement. Use eccentric work. Seek proper medical evaluation if symptoms persist.
Do that, and you will still be training six months from now.
Ignore it, and that minor tweak will teach you a much longer lesson.
SOURCE
