01 – What I'm Listening To
Tendon Loading and Rehabilitation
Effective strategies for tendon rehabilitation include:
- Short bouts of isometrics after regular exercise
- Aim for contraction time between 10–30 seconds
- Focus on creating fatigue in the muscle belly rather than pain in the tendon
02 – What I'm Reading
An Updated Model of Chronic Ankle Instability
Key insights:
- 25% of ankle sprains will have ongoing pain
- 50% of moderate ankle sprains will have recurrence within 12 months
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