I have a problem. I spent a while without training the pectoral with a lot of training volume, then when I returned to a much higher volume, I realized that it was too fast and should have been more progressive because it is time I have a discomfort in the upper pectoral tendon that It prevents me from training the pectoral, thank God the tendon did not tear, I only have a scrum aunt that prevents me from training
Has anyone experienced something similar?
Suggestions about the topic?
Yes, I get horrible inflammation the in the pec major tendon with the standard bench press. I can only bench in waves and then have to take a break. I instead switch to dumbells which give you more roatation options in grip versus being dead locked parallel with the bar. I find that dumbbell presses are still an option when I get inflammation starting from barbell bench.
Other things I do is religiously massage the area with my theragun and then perform doorway stretches. This is during a flare up of course.
@cubanbeast - Wisdom from rehabbing a ton of tendon injuries - Tendons can get stuck in a chronic injury/inflammation cycle. However, there is an easy way you can start using it to heal it. Even @blshaw might get benefit and break the inflammatory cycle of his issue too.
Isometrics then eccentrics to increase tendon density and strength. It’s a missed aspect of training anyway, so you will benefit from it. Isometric is the safest of all contractions and can be done at nearly every stage of healing. Eccentric is a bit more cautious but stimulates tissue growth in the tendon/muscle junction well.
Lastly, BFR. The hormone stimulus without the need for high amounts of force or complicated movement will help speed recovery too.
All contraction types are equally efficacious for improving tendon mechanical properties at the same external load. It’s the mechanical tension applied to the muscle-tendon unit (and the time for which it is applied) that stimulates improved tendon CSA and stiffness
Thank you very much Doc, I can now train the pectoral again, only at the moment I am training decline bench and I do not have so much training volume, I am afraid to use openings, I think that the LOADED STRETCHING was what triggered the inflammation,
Is there any method to strengthen the tendons?
I am taking before training Vitamin C and gelatin,
Hello, I had a kind of micro tear / injury in the left UPPER PECTORAL tendon two months ago and by making a change in several exercises and other things I was able to start training the pectoral well after a month, I’ve been training this last one month, only decline bench press and press with supine grip to avoid excessive stretching but yesterday I was training biceps on the incline bench and without realizing I stretched my pectoral a lot, and the discomfort returned, it’s not a pain, it’s just a discomfort, I don’t know if I can train, in short, is there any way I can train to strengthen the tendons???
