Dr. Stephanie covers tendon anatomy, how they respond to
mechanical loading, why "stiffness" is actually desirable, and
the evidence-based rehab hierarchy: load management, isometrics,
heavy slow resistance training, and elastic recoil progressions.
She addresses common issues for women over 40—lateral hip pain,
rotator cuff problems, tennis elbow, patellar tendinopathy—and
explains how perimenopause and hormone shifts create
vulnerabilities.
Whether you're dealing with a cranky Achilles, can't sleep on
your side due to hip pain, or want to prevent future injury while
strength training for life, this episode gives you the tendon
operating manual you didn't know you needed. Plus: why tendons
are Dr. Stephanie's spirit animal (they hate surprises, just like
her).
Episode Overview (timestamps are approximate):
(0:00) Teaser: Tendons Are My Spirit Animal
(2:00) Why Tendons Deserve Their Own Episode
(5:00) Tendon Anatomy: Ropes Upon Ropes of Collagen
(11:00) Mechanotransduction & The Goldilocks Principle
(18:00) The Six-Week Trap: When Muscles Outpace Tendons
(24:00) Tendinopathy Explained
(30:00) The Four-Pillar Rehab Strategy
(40:00) Prevention Checklist
(44:00) Women Over 40: Hormones, Hip Pain & Rotator Cuff
Issues
(55:00) Final Thoughts & Wrap-Up
Resources mentioned in this episode can be found at
https://drstephanieestima.com/podcasts/ep457
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****************************
P.S. When you're ready, here are two ways Dr. Stephanie can help
you:
Subscribe: The Mini
Pause — My weekly newsletter packed with the most
actionable, evidence-based tools for women 40+ to thrive in
midlife.
Build Muscle: LIFT — My
progressive strength training program designed for women in
midlife. Form-focused, joint-friendly, and built for real
results.
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