Monday, July 21, 2025

Tendonitis: The Dos and Don’ts

Dos:

  • Isometric seated light weight on feet leg extension 2-3 sets (hold as much as possible)
  • Farmers Walk light weighted 2-3 sets (as much round as possible)
  • Seated light weight on knees calf raises AMRAP
  • Seated light weight on knees soleus raises AMRAP
  • Light weight good mornings for hamstrings activation 
  • Lying 90-degree hamstrings stretching
  • Legs lying on floor Ab crunches
  • Legs straightened lower Ab crunches 
  • Air squats (limited volume & frequency)
  • Standing free calf raises  (limited volume & frequency)


Don’ts:


  • Squats
  • Lunges
  • Sumo squats 
  • Heavy standing calf raises 
  • Standing weighted full ROM hamstrings deadlift
  • Leg raised up Ab crunches 
  • Ab bicycles 
  • Ab tuck presses 
  • Heavy weighted farmers walk
  • Dynamic mobility exercises 
  • Zumba or Dancing 
  • Yoga 
  • Heavy conventional Deadlift 
  • Heavy Bent over rows 
  • Curtsy curls 
  • Weighted glutes exercises

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