If you’re a woman lifting weights, your muscles aren’t the only
tissue adapting. Your tendons and ligaments are training right
alongside them, and they respond to load very differently.
Dr. Keith Baar is a professor of physiology at UC Davis and head
of the Functional Molecular Biology Laboratory. He joins Dr.
Stephanie Estima for a deep dive into tendon and ligament
science. Whether you’re trying to stay injury-free as you build
strength or you’re frustrated and want a smarter way back from an
injury, this conversation gives you a framework for both.
OUR SPONSORS
LMNT - Stay hydrated without the sugar,
food dye, and other dodgy ingredients found in popular
electrolyte and sports drinks. Get a special offer when you make
a purchase at https://DrinkLMNT.com/Better
OXFORD HEALTHSPAN - A whole-food spermidine
supplement that supports cell renewal and healthy aging. Save
at https://OxfordHealthspan.com/DrStephanie with
code DrStephanie.
ONESKIN - With age, skin becomes thinner,
produces less collagen, proliferates at a slower rate, and
accumulates damage. Fight back and save 15% at
https://oneskin.co/better with
code BETTER.
ALGAECAL - You can try AlgaeCal Collagen and get
a special discount off their first purchase through our special
offer. Go to: https://drstephanieestima.com/algaecal
TIMELINE - When you purchase a one-month supply
of Mitopure Gummies, you'll receive a FREE discovery size
Mitopure Firming Serum. Go to https://timeline.com/estimabundle
TOPICS COVERED
Tendon and ligament injury prevention for women who lift
Why lifting heavy isn’t always best for tendon health
Low-load, long-duration (3LD) isometrics explained
The 10-minute tendon training window and 6 to 8 hour recovery
gap
Isometric exercises for tendinopathy and injury rehab
Overcoming vs. yielding isometrics
Why RICE and rest can backfire after a tendon injury
Tendon structure: stiffer near bone, softer near muscle
Estrogen, testosterone, and sex differences in ACL and muscle
injuries
Birth control, menopause hormone therapy, and tendon health
Flat shoes vs. heels and knee osteoarthritis
BPC-157, peptides, whey, and collagen for tendon health
RESOURCES MENTIONED
Sinewus https://sinewus.com
Keith’s UC Davis faculty page:
https://health.ucdavis.edu/basic-sciences/physiology/team/faculty/baar
Effect of Estrogen on Musculoskeletal Performance and Injury
Risk https://pubmed.ncbi.nlm.nih.gov/30697162/
Stress Relaxation and Targeted Nutrition to Treat Patellar
Tendinopathy https://pubmed.ncbi.nlm.nih.gov/30299199/
Effects of Different Loading Programs on Finger Strength in
Rock Climbers https://pubmed.ncbi.nlm.nih.gov/39560837/
Effects of stress shielding on the mechanical properties of
rabbit patellar tendon https://pubmed.ncbi.nlm.nih.gov/8445894/
The R.I.C.E Protocol is a MYTH: A Review and Recommendations
https://thesportjournal.org/article/the-r-i-c-e-protocol-is-a-myth-a-review-and-recommendations/
Effects of high heel wear and increased weight on the knee
during walking https://pubmed.ncbi.nlm.nih.gov/25532875/
Relationship between knee joint laxity and knee joint
mechanics during the menstrual cycle
https://pubmed.ncbi.nlm.nih.gov/18728055/
Effect of low-repetition jump training on bone mineral
density in young women https://pubmed.ncbi.nlm.nih.gov/16269526/
BIO
Dr. Keith Baar is a distinguished professor and the head of the
Functional Molecular Biology Laboratory at the University of
California, Davis. With a Ph.D. in Physiology and Biophysics, Dr.
Baar has dedicated his career to the intricate study of muscle
development and adaptation. His research primarily focuses on
understanding the molecular mechanisms behind muscle growth,
repair, and the maintenance of muscle mass and function.
****************************
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.
Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for
information about our collection and use of personal data for
advertising.
Kommentare (0)
Melde dich an, um einen Kommentar zu schreiben.