25/12/2025
Resistance exercise = capacity building 💪📈
When well-dosed and progressed, resistance training is a cornerstone of rehab and performance. It increases tissue load capacity (muscle strength, tendon stiffness), improves neuromuscular control, and can reduce pain sensitivity (exercise-induced hypoalgesia). We often start with low-load isometrics/short-range work to desensitise irritable tissues, then progress volume → intensity → velocity, integrating both local (symptom region) and global kinetic-chain tasks. We monitor the 24–48 h response, avoid rapid spikes, and use measurable progressions to drive adaptation.
Refs (mini):
• Hayden et al., 2021, Cochrane — Exercise improves pain/function in chronic LBP.
• Rio et al., 2015, BJSM — Isometric exercise produces short-term analgesia (patellar tendinopathy).
• Kongsgaard et al., 2009, Scand J Med Sci Sports — Heavy-slow resistance builds tendon capacity (patellar).
• Beyer et al., 2015, Am J Sports Med — HSR vs eccentric effective for Achilles tendinopathy.
• Bohm et al., 2015, J Appl Physiol — Tendon adaptation to mechanical loading (systematic review/meta-analysis).
• Lauersen et al., 2014, BJSM — Strength training reduces sports-injury risk (meta-analysis).
