Chapters

00:00 Introduction to Tendon Research and Background
02:51 Understanding Tendon Mechanics and Strain
06:14 The Role of Tendons in Human Movement
09:07 Tendon Strain: Hierarchical Structure and Function
11:58 The Impact of Load and Speed on Tendon Behavior
15:08 Exploring Tendon Creep and Adaptation
18:05 Mechanotransduction and the Importance of Time
21:01 Pediatric Tendon Development and Muscle-Tendon Imbalance
24:00 Training Tendons: Strength vs. Plyometrics
26:46 Viscoelasticity and Tendon Behavior
30:14 Conclusion and Future Directions in Tendon Research
37:42 Understanding Tendon Behavior: Elasticity vs. Viscosity
42:04 The Sweet Spot of Tendon Strain
47:15 Blood Flow Restriction: Mechanisms and Efficacy
52:18 Tendon Compliance: Training and Adaptation
57:06 Passive Stretching: Effects on Tendon Adaptation
01:01:17 Training Age and Tendon Stiffness
01:06:29 Sex Differences in Tendon Adaptation
01:11:03 Future Directions in Tendon Research

Takeaways

Dr. McMahon's background includes a PhD in tendon mechanics.
Tendons are part of a muscle-tendon-bone complex.
Tendon strain is the relative change in length compared to its original length.
Tendons have their own metabolism, albeit at a lower scale than muscles.
The hierarchical structure of tendons serves to protect against stress.
Tendon stiffness can increase with load and speed of movement.
Creep occurs under constant load, affecting tendon length over time.
Mechanotransduction requires time for effective cellular response.
Pediatric tendon development may lead to imbalances with muscle strength.
Strength training is more effective for tendon adaptation than plyometrics. Tendon behavior involves both elasticity and viscosity simultaneously.
There is a sweet spot for tendon strain duration, ideally between 3 to 15 seconds.
Longer isometric holds may not benefit healthy tendons.
Blood flow restriction (BFR) may not have unique benefits over traditional training.
Tendon compliance can be improved by reducing resistance training.
Passive stretching may yield some adaptation in untrained individuals.
Training age influences tendon stiffness and adaptation.
Sex differences exist in tendon adaptation, with females gaining stiffness at lower force levels.
The relationship between training volume and tendon adaptation is complex and requires more research.
Understanding how tendons perceive strain is crucial for future studies.

Gerard on Twitter: https://x.com/gerdy_mac

Notes: https://jackedathlete.com/podcast-130-tendons-with-gerard-mcmahon/

Tendons with Gerard McMahon

Jacked Athlete Podcast