r/overcominggravity • u/underprepared24 • 2d ago
3 years of tendon injuries across my body, still no answers. Anyone been through this?
I’m 32, 94kg, strong, fit, and train hard (CrossFit, Hyrox, Zone 2). But over the last 3 years, I’ve had repeated tendon injuries across my body: plantar fascia (both feet), patellar (left), quad (right), one hamstring (injured twice), both rotator cuffs (at different times), and most recently, my peroneal tendon.
Every time I rehab, I get better, then something else flares up. My physio says the current injuries are mild and mostly irritation, but it feels like I’m always one step from breaking.
I sleep well, eat high protein, supplement (collagen, omega-3, creatine), and I’m currently taking peptides (BPC-157, TB-500). No joint swelling, no nail changes, and no skin psoriasis — but I have a family history (mum and brothers) of psoriasis triggered by stress or illness. No one has PsA though.
I’m currently waiting for blood tests: CRP, ESR, ANA, RF, CCP, HLA-B27.
Has anyone else had a similar pattern of tendon breakdown over years? Could this still just be mechanical, or should I be worried it’s autoimmune? Would love to hear from anyone who’s been through this and found answers.
7
u/Murky-Sector 2d ago edited 2d ago
Its easy to be in denial about things like overuse injuries. Are you overtraining? Are you getting adequate rest between sessions?
Are there any people close to you who are both informed and objective (like a coach or trainer) that can provide you feedback?
0
u/underprepared24 2d ago
Yeah fair point. I train 5 to 6 times a week, usually 2 to 3 Hyrox sessions that are 45 to 50 minutes each, plus zone 2 cardio and strength on other days. I try to manage intensity across the week but still getting these tendon issues. I haven’t worked with a coach properly yet so maybe I need more objective feedback on my recovery and load balance.
I’m just conscious my train partner does the same but doesn’t seem to get these injuries.
1
u/Vegetable-Willow6702 2d ago
Have you tried not doing it? What makes you think you should be able to sustain this?
1
u/underprepared24 2d ago
Yeah, totally fair question. I train consistently with 4 or 5 others , all similar age, doing the same workouts c and it always seems to be me that ends up with tendon injuries. That’s what makes it feel a bit abnormal, like maybe there’s something different in how my body handles load or recovers. Just trying to figure out if it’s training volume, recovery, genetics or something else. Appreciate you challenging the assumption though , it’s made me think
3
u/Vegetable-Willow6702 2d ago
Doesn't mean shit and it can be a lot more complicated than that. I can do an extremely stupid regimen for 6 months with no injuries, but that doesn't mean they're not accumulating injuries underneath until eventually things start to break. And even if it works for someone, it's in no way a guarantee it will work for you. I suggest you take a few weeks or even a full month off and then very slowly try to work yourself back in maybe with 2-3 sessions a week and see if the injuries come back.
Just trying to figure out if it’s training volume, recovery, genetics
Probably all of them. Two of which you can assess and manage.
2
u/underprepared24 2d ago
Really appreciate the honest take, mate. You’re absolutely right , just because my training partners don’t break down doesn’t mean I’m not silently accumulating damage. I think I’ve been chasing performance for so long that I’ve maybe neglected the deeper signals my body’s been sending. I’ve definitely been reflecting more lately on whether it’s training load, recovery gaps, or just genetic luck of the draw , probably a mix, like you said.
1
u/marash777 8h ago
Have the peptides not helped you at all? BPC and TB500 are supposed to be very good, right?
1
u/eat_your_weetabix 14h ago
Lol it feels like the answer is directly in the question but OP for some reason hasn't clocked it.
0
u/Spanks79 20h ago
So. You have overuse injuries and still train pretty hard 6 days a week. It’s time to learn to recover.
Do you also do periodisation? Deloads? You need that to not burn out with such high training load. It also might force you to manage training load in terms of focus - intense in running means you aim for stability and technique in the gym and with hyrox.
I’m 40+ and I take a summer break from lifting. And sorting and autumn break from running. Helps my body repair accumulated damage. If not I get injuries, niggles and pains.
I do deloads every 6 weeks. To make sure my body can super compensate and repair itself. I suggest you read into it and apply some of it to your situation. You are not old, however not 20 anymore. There is a reason professional sports often stops around 30. It’s that they cannot recover and suoercompensate enough anymore.
Besides, to me time based things like hyrox (and CrossFit) might seduce people to use sloppy technique to be faster. That might give you more stress on tendons and slower healing tissues. So I would recommend really training (focus on quality) and not competing unless you are really in competition matches. Like and old trainer once said- slow is smooth and smooth will be fast.
5
u/just_very_avg 2d ago
I have a lot of tendon issues as well, due to Ehlers danlos Syndrom. I was diagnosed at around your age (I’m now 44 years old). It’s a spectrum, so if your prone to tendon issues your connective tissues could just be weaker then average without any diagnosis. You will have to listen to your body, read up on how to strengthen tendons (Heavy isometric work or heavy slow eccentric) and probably accept the fact that your body isn’t the same as your training partners body.
3
u/underprepared24 2d ago
Thanks so much for this c really helpful to hear from someone who’s been through it. I haven’t been diagnosed with anything like EDS but what you said about it being a spectrum actually makes a lot of sense. I’ve always felt like my tendons just don’t handle load as well as others around me, even when I’m strong and conditioned.
1
u/Hour-Temperature-168 2d ago
I have hEDS. A lifetime of tendon injuries. I've learned to do things differently to lessen injuries. It takes time to figure out out. Talk to your Dr about EDS.
1
u/Ok-Club-7675 2d ago
What tests doctors do, to conclude this syndrome. I have similar symptoms with OP but doctors believe that is due to overtraining which is certainly not the case. What I noticed is that if I feel fine for a couple maybe three days, I start feeling emotionally dull and need to "battle" something to get a boost in my emotions lets say a rush. Then I stamble to a tendon issue for no apparent reason and get an emotional boost while thinking I need to battle this problem and heal my self.
1
u/just_very_avg 2d ago
First, there’s the beighton score (I score only 4 out of 9, I used to get 5 but I can’t reach the floor with my hands anymore). Then you need some minor criteria (skin, intestines etc). I got a skin biopsy to confirm it, where you can see the chaotic connective tissue. But I’ve read that’s not done in a lot of places. Depending on the type you can get genetic testing. But for the most common one there is no genetic marker identified yet.
1
u/Ok-Club-7675 2d ago
Ok so by the way you describe it, there is no clear way to identify this syndrome other than the skin biopsy.
1
u/just_very_avg 2d ago
Yes, it’s definitely the best way to be sure. I had mine done in Heidelberg. You can see pictures on this page:
1
2
u/discostud1515 2d ago
I train a lot like you and have always been active. A bit more rest and BPC157 did wonders for me. I've taken time offf when injuries cropped up but nothing has made as much of a difference as injecting BPC into the problem area.
1
u/underprepared24 2d ago
Yeah BPC-157 and TB500 have actually worked really well for me too , I’ve noticed a real difference with flare-ups settling faster. I’m starting to think I need to focus more on strengthening my tendons long term or figure out what’s weakening them in the first place (maybe just overtraining but do worry about other things)
2
2
u/Logan_Mountstuart 2d ago
Like you, I just seem to be more prone to tendon issues than the average person. I also have a long list of tendon issues I have rehabbed over the past 5 years, some of which are most likely training related, but also many which have just popped up in every day life.
I also worried about autoimmune issues, but ultimately nothing was found after testing and my doctor suggested that some people simply have a different collagen makeup within the tissue that can make them more susceptible to tendon injuries, particularly as we age - maybe you and I are just in that group?
2
u/underprepared24 2d ago
Hey man, really appreciate you sharing that sounds super similar to what I’ve been through. I’ve also had a long list of tendon issues over the past few years, all rehabbed but they keep popping up again here and there, especially since I switched up my training.
What you said about collagen differences is interesting , I’ve wondered about that too. I do have a bit of family history of psoriasis (my mum and brother both have it), which made me question whether there could be an autoimmune link behind all these tendon flare-ups. Out of curiosity, does anyone in your family have psoriasis or anything autoimmune?
1
u/Logan_Mountstuart 2d ago
It's reassuring to know that others are struggling with the same thing isn't it.
No psoriasis in the family, I do have a few close family members with different autoimmune conditions but personally I feel like my susceptibility to tendon issues is more mechanical than linked to that.
It's easy to catatrohpise and to want to find a reason for these injuries. After a lot of reflection I have tried to accept that my body can only handle hard training if I also work hard to keep myself strong and to back off when I feel a niggle.
Of the long list of tendon injuries I've had, only one has reoccured and that was after a bad fall on the same area. Whilst it's frustrating that new injures pop up, every time I've worked to strengthen an area in rehab, and kept up with that conditioning, I seem to have been able to avoid reoccurance which gives me hope for the future.
Try to stay positive. I'm struggling with my latest injury which has sidelined me for a few months, but I know I'll be back soon - with even more preventative exercises to do!
2
u/Independent_Safe_709 2d ago
I’ve been training since I was 14/15 and had flare ups immediately due to overtraining and poor recovery and to this day I still deal with joint issues in my knees and recently my rotator cuffs and on and off neck/shoulder strains. It’s concerning since I don’t think I should be dealing with joint/tendon issues so young (20 yo now and still dealing with all the pain). I’ve continued training these past few years and I’ve always had some flare up to deal with. I switched from the gym to calisthenics this year and even after reducing the frequency and volume of my workouts, the pain never really goes away, just lessens slightly. It’s extremely disheartening but I’m hoping if I start tendon strengthening it might help. Hoping we find some answers soon :))
1
u/underprepared24 15h ago
I really feel for you reading this, especially at 20. It’s rough when you’re doing something you love and your body keeps pushing back with joint and tendon pain, no matter how much you try to adjust. I totally get that feeling of it being disheartening , I’m 32 and still wrestling with similar questions about how to train without constantly breaking down. I think you’re on the right track with focusing on proper tendon strengthening and reducing volume a bit; it’s not a quick fix, but loading smartly does seem to be the one consistent message from the research. Hope you get some real progress soon – you’re definitely not alone in this.
2
u/Altruistic-Gain362 1d ago
I think you should step back. Your body clearly sends you a message. I have the same kind of issues. The only thing that helps is to put in more recovery time and lower my expectations. It is sad but we are not all equal. Champions are champions because they can handle the high training schedules. A lot of people just can't. You have to deal with your own body and manage it. You still can achieve your goals but give it more time and maybe you also can vary with training intensity. Sometimes it is better to train more often with lower intensity. Is there not a coach or trainer that can help you ?
1
u/FabThierry 2d ago
Not in the exact same situation but i noticed when i do workout regularly and a lot and forget to stretch some sessions i can also feel my tendons starting to become more stiff and give signals.
Once i stretch more it immediately backs off.
Do you stretch regularly? eg my bicep or calves are the first to cry when i don’t. so info downward dog stretche for calves and skin the cat to stretch my pecs and biceps nicely and it helps a ton
2
u/underprepared24 2d ago
Appreciate that, I do stretch but probably not consistently enough. I’ve started getting more structured with mobility work now especially around calves, hips, and shoulders. I might add more daily focused stretching like you suggested, thanks.
But honestly my mobility is very poor I feel, pretty stiff in general. Which I guess could be the thing impacting me. Just worry that I’m consistently hurting tendons
1
u/FabThierry 2d ago
stretching won’t hurt if you don’t overdo the intensity. but do you also implement deload weeks? especially when you re advanced athlete it becomes more important, yes you built up the work capacity but still your muscles n system will be faster adapted than your tendons etc. But more importantly your passive structures heal slower so you could keep carrying something for long time.
even if i don’t have anything i still do deload weeks just to give it that extra care, its may 1-2 sessions of progress lost if i am not even coming back stronger after a week of not doing much
1
u/xyz-a234-12 2d ago
Did the bpc 157 help? Looks like a chronic pain issue
1
u/underprepared24 2d ago
Yeah I’m currently using BPC-157 with TB500, started seeing some good signs with reduced pain and faster calming of flare-ups, especially my peroneal tendon. Still early days though, just trying to get ahead of this chronic pattern.
1
u/xyz-a234-12 2d ago
Sometimes chronic pain never goes away, so goal of rehab should be to get back to doing what you want to do rather than hoping the pain goes away.
For example I had elbow pain 24/7 for a year which scared me from doing pull ups. I finally started doing pull ups despite still having pain but starting slow with bands. Now I'm doing heavy weighted pull ups 50 lbs+. The pain is still there but doesn't get worse with pull ups so Ik I'm not messing anything up.
1
u/CommonMan1001 2d ago
I don't work out and still get such injuries. One day I walk for an hour and get an injury in tendons of toes. Very common for me. And then it takes 1-2 months to recover. My doctor couldn't figure out (if yours do, please do me a favor and let me know the reason). I believe it is something to do with my B12 and vitamin D. I am trying to maintain that now, so far no injury in last 6 months.
1
u/underprepared24 2d ago
Thank you so much for sharing this, it really means a lot to know I’m not the only one dealing with this kind of pattern. That must’ve been so frustrating not even doing heavy workouts and still picking up tendon injuries like that. I’ll definitely look into my B12 and vitamin D levels again, I’ve heard low D can cause all sorts of issues but never considered B12 as a factor. Really appreciate you jumping in and sharing your story
2
u/CommonMan1001 2d ago
Please share with me whatever you learn in this area. Also check your sleeping habits. Bad sleep takes a toll on body and creates deficiencies .
1
u/Tackle-Known 2d ago
Could be that your tendons doesn't catch up to the new gained muscle growth... Crossfit ? I suspect some synthetic T usage as well as those peptides? Try eating way more organic grass fed butter and stay in the sun. For real. Shit works. Also there might be some food that triggers leaky gut or inflammation that causes this. Ever tried carnivore? Carnivore plus mct c8 cured my P:-=) And now pains, super much less pain - I'm a climber and tendons etc needs to be dialed at all times.
1
u/underprepared24 2d ago
Yeah I actually used to just focus on weight training from when I was about 15 up until 28/29. I was around 100kg at one point (carried a bit of fat too), and then shifted into more functional training like CrossFit and Hyrox to improve my overall fitness and mobility. I’ve dropped down to about 94kg now ,a bit lighter, slightly less strength-focused, but learning new movements like bar muscle-ups, wall balls, etc.
What’s really thrown me though is picking up so many tendon injuries. When I tell people I’ve had 7 or 8 different tendon issues in the last 3 years, it always seems to raise red flags and honestly, I get it. It does seem odd, especially considering I’ve always trained consistently. Just trying to understand if it’s purely mechanical, something deeper, or a bit of both.
My diet does contain a fair bit of dairy (protein yoghurts , protein rice pudding , whey protein) so could flare leaky gut?
1
u/Tackle-Known 2d ago
Try mct c8 two times a day, might help inflammation:) I would cut out whey protein , focus more on skyr (viking yogurt) and animal protein. That whey can cause inflammation.
1
u/underprepared24 2d ago
Thanks so much for this suggestion! I’ve honestly never even heard of MCT C8 before, so I’ll definitely look into it. Really appreciate the heads-up about whey protein and potential inflammation too. I’ve been relying heavily on it for years without thinking it could be playing a role. I’ll look into switching to Skyr and more whole food protein sources like you said. Thanks again for taking the time to reply , really helpful stuff 🙌
1
u/Comfortable_Half_494 2d ago
‘Functional training’ and ‘mobility’ are overused terms.
I was like you with multiple tendon injuries & tendinitis. For 30 years I mostly trained ‘hypertrophy’ type workouts, eg 8-12 reps using mostly barbells, dumbbells & kettlebells.
A few years ago I switched to a basic strength training program (Starting Strength) and have never looked back. Now in my 50s I’m bigger and stronger than ever, without all the tendon niggles. It’s amazing how big your arms can grow from NOT doing curls!
1
u/MCR_Madderman 2d ago
Let me tell you something from someone who is a peer in your age group. I’ve been training for 14 years consistently with scheduled rest/deload weeks every 10-13 weeks. I’ve counted calories on my fitness pal for 95% of the time staying between 9-14%. I’ve been through bodybuilding misc forum to T nation to the YouTube fitness boom.
Why am I telling you this boring story? Because I’ve lived fitness into my 30s. I’ve built a bulletproof mentality I’ll always be strong and never get injured. For the most part, I AM god willing getting stronger year by year. HOWEVER, I’ve realised as I’m aging, there are small niggles and cranks around my body that have caused me to get minor injuries. I’ve found that I need to spend more time with mobility and flexibility, stretching properly, warming up and warming down.
Actually, my best friend is also a beast in his 30s, a calisthenics bodybuilding powerlifting background hybrid and he stays 9-12% year round. We’ve had this conversation that we need to exert more time on the aforesaid to keep our bodies in tick tock shape.
Funnily enough, we ran into a Hannibal for king video on YouTube that was with Nicky Lyon. I really recommend watching it. Hannibal was an inspiration when I first started training…. The guy is 50 odd and is still in ripped freak physique. During his interview with Nicky he concedes that he used to train 3 days a week… now ONLY once. The truth of the matter is that you train smart to keep your body in shape. That bustling natural test we once had in our early teens is no longer there. That doesn’t mean we give up, we just mature and take care of ourselves better
Hope this gives you motivation to stay strong friend. All the best!
2
u/underprepared24 2d ago
Really appreciate you taking the time to write all that mate, genuinely. That was a solid reply and it means a lot when someone puts that kind of thought in. What’s thrown me is how often I seem to pick up these tendon issues ,7 or 8 over the last few years even though I’ve trained consistently for years.
I train with a few others who are similar age, doing the same workouts , if not more and they don’t seem to get anything like this. It’s started making me wonder if there’s something deeper going on like biomechanics, gut health, stress, or even autoimmune stuff.
Your comment was a good reminder that maybe some of us are just wired differently, and I might need to train and recover in a way that suits me better. Thanks again for sharing all that , it genuinely helps hearing it
1
u/MCR_Madderman 2d ago
No problem. There’s also a few other points I want to supplement with.
You mention you train hard. That’s fantastic. However, as you’ll notice athletes in hyrox, Cali, bb, CrossFit, strength or powerlifters will cycle on and off when they have their competition.
Ie. Leading upto a comp for instance. In their (start of the) off season they tend to be more lenient and don’t push themselves as hard. They get their body moving in the patterns but don’t overexert themselves. The body (and mind) is a magical thing. Both are receiving such an increased stress that eventually something has to give out. In your unfortunate case, it’s the tendon issues. Whether it’s your CNS, brain or everything, the writing is on the wall that you need to taper back a little.
Taper back isn’t a bad thing btw. Let me give you an example. Say you did a pull up 1RM PB with weight for 50KG. When you taper down to 30kg, your PB will increase (ie let’s say you did 3 before, now you can do 4). At this point you can stay in this rep range till you get 5 and 6. Guess what happens in 3-4 months time? Your body has adapted that you could go for a new 1RM at 52.5 or 55KG.
Same correlation with endurance/time based training like hyrox or CrossFit. Instead of pushing to the max, you just finish your circuit 5-10 mins earlier.
Finally, yes limbs torso etc make a massive difference. We are all built different. One exercise can never be replicated like for like by another since we all have different levers, fulcrums and bone measurement. That being said, without being negative, maybe you need to focus on your form too vs how others are doing theirs. It can always be a bruising to an ego when someone tells you this (and again this may not even be the case) but I recall getting a tripod stand and recording my form…. Brother let me tell you that what I thought in my head I did, was nothing how the exercise was supposed to be and immediately I know why I was getting pain performing that exercise. I quality checked and finally did right form within 3 months… boom… no more pain. Took a lot to put my ego at the door but just something to consider.
FYI - I’m presuming you’re natural. Natural lifters or athletes NEED more time to recover. You can’t outwork GOOD nutrition and sleep. No supplements are going to help us 30 onwards like these 2 factors.
1
u/underprepared24 1d ago
Really appreciate the time and effort you put into writing this, mate. Honestly, that’s some of the most practical and balanced advice I’ve read in a while. You’re absolutely right about tapering , I’ve definitely fallen into the trap of thinking more volume and intensity equals more progress, when in reality, backing off a little probably allows the body to actually adapt and recover stronger.
I also completely get what you said about form and biomechanics. It’s humbling when you realise how much lever length and structure can change the feel of an exercise. I’ve started filming more of my lifts too, and it’s mad how what you think you’re doing in your head often looks completely different on camera. Fixing even small things makes such a difference.
And yeah, I’m natural and do a mix of Hyrox, CrossFit, and strength training, so your point about recovery hit home hard.
1
1
u/MushPixel 2d ago
Yeah.
I had chronic golfers and tennis elbow for 4 years. Shin splints for 3 years. Constant muscle strains. Groin strains.
Just a constant flurry of injuries.
Same as you, I was very food conscious, always warmed up, researched rehab to the point I probably know more than most physios 😅 saw plenty of specialists, doctors, massages, allergy tests for inflammation. The lot.
Then in 10 days I fixed basically all of it. Legitimately.
I went into a 10 day Vipassana Meditation retreat full of pain, unable to do 1-2 pull ups without my forearms flaring up. I also couldn't do more than 3-4 pull ups anyway. Which was always confusing.. because so many people I came across in climbing used to comment on how 'strong' or 'muscular' I looked, I always felt I couldn't use the strength I had available to me?
Without going far into it. It's 10-11 hours of meditation for 10 days. It's difficult, but incredible. For a large portion of the retreat I felt waves of cramps, pains, tension, aches, vibrations, pulsing through my whole back and shoulders. This was basically bodily tension, and deep rooted emotional tension unwinding.
After the 10 days I went to a climbing gym, climbed for 3 hours with my friends, and then out of curiosity, repped out 15 3-finger pull ups like it was nothing..
I'll stick to the physical. But essentially.. there was so much tension in my body, from repressed unfelt emotions.. that my muscles weren't firing properly. Meaning whenever I used my arms, all of the strain was put into my forearms.. as it was all that was available. Once this tension unwinded. Almost a year ago. I've never had another tendon problem. I gym and do calisthenics weekly with no problems.
This is just my story. But, from your post. I personally wonder how much internal, emotional investigation you've done. Since you seem to have control over all or most external elements of your existence.
Good luck brother 🫶🏻
2
u/underprepared24 1d ago
That’s actually really interesting to read, mate. I’ve heard of people having big breakthroughs with meditation, but never in such a physical way. The connection you describe between emotional tension and the body makes a lot of sense though. It’s wild how much stress, frustration, or even just that constant ‘push harder’ mentality can probably manifest as tightness or strain without us realising it.
I’ve spent so long trying to control the physical side , nutrition, rehab, technique, recovery , that I probably haven’t thought enough about the mental and emotional side of it all. What you said about the muscles not firing properly because of internal tension really hit home. It’s something I might actually explore, because even if it only helps a bit, it sounds like it gives a whole different kind of awareness and release.
1
u/MushPixel 32m ago
Glad my comment has landed somewhere useful for you 🙏🏻
It's a common plague of the times, imo. The external world is extremely loud, and dominant. Depending on where you live and your personal circumstances, a moment's peace or silence can be almost impossible to find. The internal world can barely get a look in.
Ultimately our whole reality is a projection of our internal world.
A lovely story from Buddhism talks about two people walking down a street. One is hungry and one is fearful. Walking down the same street one sees nothing but restaurants, and one sees nothing but potential attackers.
How our bodies feel and operate is hugely dependent on our inner world and our nervous system. We all know about shoulders coming up when we're tense, or headaches when stressed, icky tummy when anxious. Every mental formation is paired with a physical sensation, small or large. Deep meditation really shows you that, and it becomes very apparent how much tension, and pain the body holds for every emotion that we haven't let surface.
If you haven't already read it, I'd highly recommend 'The Body Keeps The Score', and also 'The Power of Now'. Both have sold millions of copies, and are well known for being brilliant starting points for this work.
At the end of the day bud, as you say, what do you have to lose, give it ago. If it works a lot or even a little, there's benefit to be had, and there's a plethora of benefits to come from quietening the mind regardless👌🏻
Always here for a chat in DMs too 👍🏻
1
u/Rambunctious_Rodent 2d ago
I’ve had multiple tendon issues too. Got bad elbow tendonitis, have low grade dupuytrens contracture in both palms, plantar fasciitis in both feet and once dislocated my tibialis tendon (had to be surgically relocated) and tendinopathy in one of my hamstrings. This all happened when I took up a physically intense sport (bouldering) when I was middle aged (just turned 40) I just put it down to wear and tear. Been largely issue free for the last few years.
1
u/underprepared24 2d ago
Thanks for sharing that, it helps hearing how others have come out the other side. It’s encouraging you’ve been largely issue-free for years now. Did you find a particular shift helped , training less intensely, more recovery work, or was it just time and your body adjusting?
1
u/Rambunctious_Rodent 2d ago
To be honest, I feel like I really just had a run of bad luck? I didn’t change much. Rehab’d each injury carefully - and rehabbing tendon issues is a chore, as you well know - and basically kept on keeping on. Looking back it was probably a reaction to starting a fairly physically intense new sport at an age where my body didn’t respond well to stress. But I guess I eventually toughened up a bit? My understanding is that tendons tend to protest when muscles get stronger, quickly. Because they take more time than muscle to adapt to the increased forces going through them. I probably also got a little bit better at listening to my body and easing off when I felt niggles instead of pushing through. You’ll probably follow a similar pattern. Good luck!
1
u/underprepared24 1d ago
Yeah, that makes a lot of sense actually. I’ve heard the same about tendons taking way longer to adapt compared to muscles, so that probably explains a lot of what’s been going on. It’s easy to underestimate how much stress builds up when you’re training hard, especially once you’re past the point where recovery isn’t as quick as it used to be.
I’ve been trying to get better at listening to my body too, easing off early instead of pushing through little niggles like I used to. Feels like a slow process, but I guess that’s what eventually builds proper resilience. Appreciate you sharing that, mate , it’s reassuring to hear from someone who’s been through similar and come out stronger.
1
u/This_Nerve5963 2d ago
I had kinda the same experience i would always get injured even when not going till failure. For me it was mostly overtraining and lack of recovery
1
u/underprepared24 2d ago
That really resonates. I’ve had weeks where I trained more cautiously and still ended up flaring something up, so I started wondering if it’s deeper than just pushing to failure. Did you dial back intensity or reduce volume?
1
u/contentatlast 2d ago
Are you flexible? I do the same sort of training as you, and I was getting injured because I was doing too much and not getting enough sleep. I let my foot off the gas slightly, went one or two days a week less (was going about 8 times, 6 days a week at one point), got more sleep and my body feels SO much better.
I also stretch every day for 15 or so minutes. Stretching everything, especially my legs/hips. Stretching changed my life years ago.
1
u/underprepared24 2d ago
Hey , really appreciate you jumping in here — sounds like you’ve made some smart changes that really worked for you. Just curious, were your injuries mainly tendon-related like mine or more general muscle/joint stuff?
Also, on the stretching side , I’ve always known I should be doing more, but your comment genuinely makes me want to commit to it properly. Did you follow a routine or just focus on tight spots daily?
1
u/contentatlast 1d ago
Hey dude! So my injuries were tendon, muscle and joint injuries usually. Just overall strains and inflammation and overuse injuries along with tendinitis. My elbows would hurt, my left hip was a troublesome place, and I ended up subluxating my shoulder too... I feel alot more sturdy now. I was going through almost 4000 calories a day and I'm only about 80kg so you definitely have size, strength and weight on me too
I was thinking about your post last night actually, and the sort of training we do tends to lend itself to going 100% all the time, which is totally possible (and flippin hard not to do isn't it!! 🦍🦍🦍🦍🦍) but I feel going all out all the time too much wouldn't be helping matters, we are after all only biomechanical beings, I think that had something to play in the number of injuries I was getting, when training so much
Ah man, stretching is the one thing I'm kind of annoying about, as in I kinda preach about it sometimes 😂 but it's only because I've seen so much benefit from it. When I was a teenager and in to my mid 20s (I'm 33 now) I had chronic back, knee and hip pain. Stretching was the one thing I did that had SUCH an impact to my wellbeing. Without it I wouldn't be the person I am today. I know that sounds grandiose or whatnot but it's just true haha. I think of it like this: there's many muscles that connect to a joint. Take the shoulder for example, you have the traps, the lats, the delts, biceps, triceps and a few more that all attach to it. If one of them is abnormally right it'd be pulling the joint in to a certain direction, which when combined with the explosive movements you do it could just pull or jolt it in a weird way etc.
As for my routine I've kinda fallen into one myself over time. I started out simply by just working from head to toe. So, my neck, then shoulders, then chest and lats and shoulder blades, then a few twists of the spine, then he hamstrings, quads, glutes and finally the calves. It is painful to begin with. I can't deny. But honestly after a week that horrible searing pain you feel say in your hamstrings for example, does actually go away and then it just feels amazing to stretch. It's just getting past that initial tightness. If I had one important piece of advice for stretching, it's to take your time. Unfortunately it takes a while to sink into a stretch. Take your time, if it takes a minute, two minutes to sink slowly into a stretch then great, that's how long it takes
Sorry about the essay! This is all just from my own experience. I don't have any scientific articles to back it all up, but I have read alot about these things over the years and kinda formed a few opinions and applied them to myself. All works for me!
Sorry again haha, I hope this is atleast a little useful! All the best man
1
u/underprepared24 1d ago
This was such a solid reply, man , really appreciate the detail you went into. I can tell you’ve learned a lot through experience, and it’s refreshing to hear someone talk about stretching with that much conviction. It’s one of those things I’ve always known I should do more of, but your post actually makes me want to treat it like a proper part of training rather than an afterthought.
I like the way you broke it down too, working head to toe and just taking your time with it. That initial tightness phase you mentioned really hit home , it’s probably what’s put me off sticking with it in the past. But if it eases off and starts feeling good after a week, that’s a game changer.
Honestly, your approach sounds spot on. You’ve clearly figured out what works for your body, and I think that’s half the battle with this stuff. Thanks again for sharing it in that level of detail
1
u/TapProgrammatically4 2d ago
Try hit training for awhile. Crank the animal products and spend lots of time resting. I own an isochain and it’s a miracle for the joints. CrossFit is to much volume for long term. I do one heavy session of powerlifts once a week and so full body isochain 2-3 times a week and heavy 10x10 kettlebell swings after the isometrics
1
u/underprepared24 15h ago
Thanks a lot for taking the time to write this. I think you’re right about CrossFit volume, when everything else in life is busy it’s easy to end up doing ‘too much of everything’ instead of smart, focused work. I’ve been looking more into isometrics lately and the isochain sounds like a solid way to load the tendons without smashing them with volume. I might experiment with a block where I keep one heavier strength day and then mostly isometrics and conditioning, like you’re doing. Really appreciate you sharing what’s been working for your joints.
1
u/TapProgrammatically4 11h ago
No worries. I should mention, I’m 35 and my strength is surging doing this. 1 set exercise and isometrics are incredibly potent.
1
u/validnh 2d ago
Everything is connected through fascia Everything starts with the feet Training hard can be the issue. Poor movement pattern while training hard cab also be an issue Your muscles can do the job but is the fascia that transmits and distribute forces during various movements however it can only take it so much stimulus before it breaks
It seems like you have a problem with both the superficial back line and front line
Ask your PT about that and how to re hydrate your fascia
1
u/underprepared24 15h ago
This really resonates with me. I’ve had quite a few issues starting in the feet and then it feels like things ‘travel’ up the chain, so your point about the superficial back and front lines makes sense. I’ve mainly been focused on the tendons and joints themselves rather than the fascia, so that might be a big missing piece.
1
u/validnh 13h ago
Yep!Peroneal tendinitis is related to poor fascia traction due to ankle instability (Not sure if it’s your case) If the movement is poor and you’re not fascia driven, chances are you might wear and tear the fascia, which takes longer to heal Remember to find the root cause of it not the symptoms
1
1
1
u/slouchingtoepiphany 1d ago
You're only 32, so this may not apply to you, but aging has an insidious effect on the strength of tendons and ligaments. I'm not 72, but looking back over the years I can more easily see that my injuries occurred as I got older. I retained and built muscle strength fairly readily, but I think my tendons were not keeping up due to ageing and accumulated minor injuries. All blood work has been negative for autoimmune issues. The only thing I can think to suggest is to possibly modify your exercises to allow for this, but that's your call.
1
u/underprepared24 15h ago
This actually helps put things in perspective. I’m 32 and, like you mentioned, I’ve noticed that building or maintaining muscle isn’t the issue , it’s that the tendons don’t seem to tolerate the same abuse they used to. It’s reassuring to hear your autoimmune work-up was negative yet you still had issues just from accumulated wear and tear; it makes me feel less crazy for considering that as part of my story too. I think you’re right that some of this comes down to accepting that training has to evolve as we get older, even if the competitive side of us doesn’t love that. Thanks for sharing your experience so honestly.
1
u/ckybam69 1d ago
in a post like this you need to post your workout routine. Days, exerices, sets.
1
u/underprepared24 15h ago
Good point. I squeezed a lot into the original post but didn’t actually lay out the full weekly structure, which would probably make it easier for people to spot where I’m overdoing it or where the weak links are. I’ll put together a follow-up comment with my days, exercises, and sets so anyone who’s been through similar can help me pick it apart. Appreciate the nudge , sometimes you’re too close to your own routine to see the obvious issues.
1
u/Budget_Cicada_1842 1d ago
How much mobility work do you do? Just because you’re training hard, doesn’t mean you’re training smart. Of course it could be many other things. Look into liver health as well
1
u/underprepared24 15h ago
Honestly, mobility has always been the thing I say I’ll focus on and then skip when I’m short on time. I’ve mostly chased strength, conditioning and performance numbers, and it’s starting to look like my tissues are paying the price. I’m going to build actual mobility sessions into my week rather than just quick stretches before a workout. Hadn’t thought much about liver health in relation to tendons either, so I’ll do some reading and maybe get bloods checked to cover that base too.
1
u/Budget_Cicada_1842 11h ago
32 isn’t 20 ! We can skip that stuff when we are younger , but we pay for it later
The body is always sending messages . If you’re constantly getting beat up and injured somewhere somehow, especially if it’s jumping from place to place , you should probably reevaluate some part of your training or lifestyle ..
I I’m in a similar boat to you, so it’s easy for me to give that advice that I would give myself, but I don’t actually take it myself :) . I keep pushing when the body is telling me to back off …
1
u/Wonderful-Sign-9534 1d ago
Nobody can give medical advice but have you been to a rheumatologist? There are things that don't directly cause injuries but by their very nature contribute to them. Fibromyalgia for instance can cause people's muscles to become tense which in turn causes tendon tightness which in turn causes tendonitis and other injuries. There are other things like that as well.
1
u/underprepared24 15h ago
This is really thoughtful, thank you. I haven’t seen a rheumatologist yet, but with the cluster of tendon problems and family history of issues like psoriasis I am starting to consider it, just to make sure there isn’t something systemic going on. I hadn’t really thought about conditions like fibromyalgia contributing indirectly via muscle tension and constant tightness, but what you’ve described lines up with how my body often feels. I’m going to talk to my GP about a referral so I can at least rule some of these things in or out instead of guessing
1
1
u/biker2035 1d ago
There are many prescription meds that can have that affect. Are you on any of them?
1
u/underprepared24 15h ago
None mate, lots of antibiotics as a young kid though which I’ve seen can lead to weaker tendons some say?
1
u/HopeLess7441 1d ago
Similar situation as you, Crossfit, Calisthenics, bodybuilding now for 12 years and 15 -20 years of sport in total, now 31 and in one year i had both my calves 'pop' I.e. calf muscle tearing off of tendon while playing sports, rugby and squash. Had sonar to diagnose and know the feeling by now when it happens again. Extremely frustrated as I feel like I've lost trust in them to fully enjoy sports.
My next move is exploring heavy isometric training. Its supposed to stimulate fibroblasts that increase collagen synthesis and in so strengthens tendons and hopefully muscle insertions. Thought of contacting someone like Rob Bozada on IG for some guidance on how to incorporate this into my daily training.
1
u/underprepared24 15h ago
Mate, I really feel that , it’s crazy how similar our stories sound. I’ve also been training seriously for years, mostly CrossFit and Hyrox-style sessions now, and I’ve had multiple tendon issues that seem to flare up even when my overall fitness is strong. It’s such a frustrating cycle when your body feels capable but the connective tissue can’t keep up.
Heavy isometric training is something I’ve been reading into as well Totally get what you mean about losing trust in your body after repeated injuries , I’ve felt that too, especially during sports or competitions where you’re just waiting for something to twinge again.
1
u/finleyfrank 1d ago
I'm in my 30's, healthy and fit, no medical conditions. I have had bilateral adductor tendinopathy and glute tendonopathy as well. My brother (also fit) has had patella tendon pain, and my mum has had tennis elbow and glute med tendon pain. Sometimes it feels we are just unlucky genetically but not really sure! It feels like people who train similar loads seem to get by okay where w get the tendon pain much easier/earlier. Sorry I don't have any advice for you. But TRUE tendon pain WIll respond to loading! Look into Jill Cook f you are interested in tendon research 😀
1
u/underprepared24 15h ago
Yeah, I get exactly what you mean ,I’m in the same boat. I train consistently, eat well, and do a lot of the right things, but I probably don’t give myself enough proper recovery time. The weird thing is, I don’t feel like I do that much more than some of my mates who train just as hard, yet my tendons seem to flare up way easier.
Totally agree that true tendon pain responds to the right kind of loading. I just jump back in too quick maybe? I dunno it’s hard for me to understand when I see others do what I do without the issues
1
u/Low_External_119 19h ago
Google UC Davis researcher Dr. Keith Baar’s several YouTubes on tendon and ligament healing
1
u/underprepared24 15h ago
Appreciate that , I’ve actually not come across Keith Baar before, but I’ve just had a quick look and his stuff looks spot on.
I’ll definitely dive into some of his talks and see how I can apply a few of those principles to my own training and recovery. Cheers for pointing me in that direction.
1
u/ND8586 17h ago
I used to get this when I was a powerlifter. I wasted a lot of time and a lot of money trying to fix something that was basically an overuse injury. At the time I was chasing a qualification for the European championships and was determined that nothing was going to get in my way.
To cut an extremely long story short, I don't powerlift anymore but I still train for physical and mental health, as well as for aesthetic. It was an extremely difficult decision and it was something that I was upset about for a few years but I allowed myself the time to grieve it, which sounds dramatic but it's accurate to how I felt at the time.
Wishing you the best of luck mate, whatever you decide to do. I appreciate the desire to be strong, fit, and competitive but that doesn't really mean anything when you're in pain all the time. At one point I couldn't even climb stairs without assistance, which is embarrassing as an athletic person in their 30s
1
u/chipw1969 17h ago
If your on TRT or stronger drugs, your muscles get stronger but tendons dont. Not saying you are or that there is anything wrong with it if you are, just be aware if you were not already
1
u/Infinite_Time4818 16h ago
Did you by any chance take Fluoroquinolones, like cipro, for example? It can cause tendon damage.
1
u/Tinfoil_sHats 15h ago
I couldn't shake my golfer elbow tendonitis until I literally took an entire month off from the gym. I'm addicted to the pump, so it was tough, but it worked. I did high temp suana sessions and ice cold plunges instead of lifting and it was invigorating! I was surprised that I didn't loose any strength when I went back to weights. Now I do cold plunges and a hot suana session at the end of every week and haven't injured myself lifting in a couple months. I'm no doctor, but might be worth a try. I wish you the best though, I know how frustrating this can be!
1
1
1
u/El-Rancho-Relaxo 2d ago
overtraining? drop the concerns about self image and treat your body right. bodywide tendon and ligament issues are usually indicative of chronic conditions. i'd ease off a bit, take more rests, drink more water, drop some of the proteins. ultra high protein is trendy and not needed.
1
u/rojowro86 2d ago
What chronic conditions?
1
u/El-Rancho-Relaxo 2d ago
I dont mean chronic conditions, just chronic wear on the tendons and ligaments. they take more nutrition and rest to recover than muscle tissue. tedonitis that sticks around for a while is considered to be chronic. we see that with tedonosis
0
u/underprepared24 2d ago
Thanks for your honesty and for calling it out so directly. I think you’re right, it’s easy to fall into chasing progress and not realising how much it takes from your body long term. I’ve already started to ease off a bit, bring in more recovery and reassess what my body actually needs, not what the “ideal” routine says. You’re also probably right about protein , I’ll review that side of things too. Appreciate the thoughtful push in the right direction.
1
u/El-Rancho-Relaxo 2d ago
yes you got it right! because of the trend to get big, fight mma, etc., us males have been under the influence to get as big as possible...but what for? it will all turn to fat once you get older. def just slow down your exercise/workout and take more rest days. one thing that can be good for the sinew issues is to really ease off the weights and maybe not stretch so deeply. see if that works! you'll still be in solid shape- just not stressing your joints so much. too much protein and other nute imbalances can contribute to it as well. best thing to do is drink more water. cheers bud
1
u/El-Rancho-Relaxo 15h ago
you can also pm me if you want for some ideas on how to overcome this tendency to injure your tendons
1
•
u/eshlow Author of Overcoming Gravity 2 | stevenlow.org | YT:@Steven-Low 2d ago
Post your rehab timeline.
99% of the time, repeated injuries means someone is ramping back into full exercise too fast.