Why Your Tendons Get Injured in Perimenopause (and How to Reverse It) with Dr. Keith Baar

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.
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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.
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