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1. Reactive
2. Dysrepair
3. Degenerative
1. REACTIVE
• Tendon undergoes a rapid increase in load, for runners its an increase in mileage,
reduced rest days, change in training like speed work or hill work.
• Tendon does swell up coz of movement of water into the tendon matrix and not
inflammatory products.
• Reactive tendon means structurally it remains intact and there is minimal change in
collagen integrity.
• In a nutshell - reversible
2. TENDON DYSREPAIR
• The stage that follows reactive tendinopathy
• If you continue to hammer the tendon the structure begins to change with
greater matrix breakdown.
• Is usually the stage that would follow reactive tendinopathy if the tendon
continues to be excessively loaded. It is similar to the reactive stage but the
tendon structure begins to change with greater matrix breakdown.
3. DEGENERATIVE TENDINOPATHY
• This means reducing both tensile and compressive load on the tendon
• Tendons connect muscle to bone and as a result are placed under a great deal of tension
during activities that involve the muscle contracting or resisting a stretching force
• This is what we mean by tensile load. Each time your foot contacts the ground during
running your body has to deal with an impact force equal to roughly 2.5 times your body
weight
• Bridge hold
• Hammy Roll-outs
• Step up
• Reverse lunge
• Walking lunge
• SL DL
• Hip thrust march
• RDL
STAGE – 4: PERFORMANCE
• Clean with Lunge or Step
• RDL
• Glut Ham Raise
• Hammy Toss
• Single leg back extension with rotstion and perturbations