You have to start with 3 reps 2 sets at the very beginning. The next day you have to go up by 1 rep. DO NOT increase what you're doing daily (eg walking more) just because it's comfortable or you risk re-injurying your tendon.
Ice the tendon immediately after, do not apply the ice directly.
It will take awhile for the tendon to get restructured via this exercise.
Try to warm up the tendon before doing this exercise. Stretch out any stiffness by very gentle stretches.
You have to start with 3 reps 2 sets at the very beginning. The next day you have to go up by 1 rep. DO NOT increase what you're doing daily (eg walking more) just because it's comfortable or you risk re-injurying your tendon.
Ice the tendon immediately after, do not apply the ice directly.
It will take awhile for the tendon to get restructured via this exercise.
Try to warm up the tendon before doing this exercise. Stretch out any stiffness by very gentle stretches.
shawondemand 4 months ago
It's normal to hurt more during the exercise - yes.
You can do it slower - but keep in mind that you really have to stress the tendon - hence adding speed to the whole thing.
The recommendation is 3 sets of 20 reps, 2 times a day.
cszar 1 year ago
so it is normal to hurt more when doing this exercise? does it really have to be fast and how many reps and sets/day? thanks
redbach23 1 year ago