Mixed
Chronic mechanical loading on healthy human tendons significantly increases tendon stiffness and Young's modulus, with adaptations driven primarily by material property changes rather than morphological (cross-sectional area) increases.
To strengthen your tendons, you must use high-intensity loading (greater than 70% of your maximum capacity). The type of contraction (isometric, concentric, or eccentric) matters less than the intensity. Aim for at least 12 weeks of consistent training, performed 2-4 times per week, to see significant improvements in tendon stiffness and material properties.
The present meta-analysis provides elaborate statistical evidence that tendons are highly responsive to diverse loading regimens. ... Furthermore, intervention-induced changes in tendon stiffness seem to be more attributed to adaptations of the material rather than morphological properties.
Why this rating
Based on a systematic review and meta-analysis of 27 studies with 37 interventions.
Source
Human tendon adaptation in response to mechanical loading: a systematic review and meta-analysis of exercise intervention studies on healthy adults
Sebastian Böhm et al. · Sports Medicine - Open · 2015
DOI 10.1186/s40798-015-0009-9
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