Dr. Keith Baar on tendon healing

Lately Youtube has been recommending videos on tendon healing or strengthening featuring Dr. Keith Baar. The tendon training principles he recommends appear to be more up to date than the GMB Static But Deadly approach, but to be fair, Static But Deadly is not advertised as a tendon training program. After having some trouble finding any exercise for my wrist issue, I read some people had success training Keith Barr style by simply finding a position that causes the tendon flareup and working with that. For my wrist, it's the kettlebell press with a 16kg KB. So the exercise to address the wrist issue may very well be an isometric KB press with a KB weight that won't cause as much pain as a 16kg. This Tendon 3.0 training article summarizes the Keith Baar approach to tendon training.

Tendon rehab principles from the article:

• Take collagen + vitamin C 30–60 minutes before loading. The article does not state exactly how much to take but I've seen Dr. Baar quoted elsewhere as recommending 15-20g of collagen and at least 50mg of vitamin C or eating vitamin C rich fruit.
• Hold isometrics in a pain-free range: 30 seconds × 4 reps, ~2 minutes rest.
• Perform twice daily (morning and evening) for 8 weeks to regenerate tissue.
• Maintain with weekly sessions to prevent relapse.
• Progress by increasing hold duration and control, not load.
• Use isometrics after sport to re-load fatigued tissues and reduce reinjury risk.

My selected exercises.

• Left hand 12kg kettlebell press hold - press KB until shoulder starts to feel irritated, then hold
• Right hand 12kg kettlebell press hold - press KB until right wrist starts to feel irritated, then hold
• Chin up hold with elbows around 45 degrees. Eventually progress to 90 degree hold.
• Side plank or lunge
• Side plank or lunge other side