Have anyone watched this ?

[Aha*gunpower*]

i found for my recovery , this is 100 % problem i am into and i found i can only do isometric acalaracions for now, supinator and dynamic movments will give a big swelling back. there is dozens of difrent movment types you need to get familar with. lf you have no local specialist , there is no other way as you can help to yourself only, than this is a way, you give your body best you can do. i found intresting if you will give to musscle to mach volome, that is to match weight and if you do it for to long that is , 30-45 secundes is optional time , hold and squaz with no more than 70%-90% strenght, depends of person and injury seriousness, if you squaz harder and hold it longer in isometric movment or any other exersise, musscle gives out and it is no more controled stress in tendon. Tendon need adoptacion, it is slow process and tricky one. overall nothing is hard to understand but hard is to get exact time, tension and volume for your injury. i also find intresting when you feel okey, you can not go to harder training adding weights more and more , it gets your musscle to tired and it is bad for tendon to adopt the stress into musscle. That basicly means you doing no help for you injury rehab. This is comon miustake what profesional athletes is making on tendon injurys, thay geting better and in process thay add no need extra weights- but it is for musscles not tendon rehab, musscle cant be controled with nice smooth strech and tendon can not adopt to this movements anymore. If you have ever any tendon, tenis elbow or what ever problems, it is the best to get profesional help in this , even you are profesional athlete or even fitness trainer you still need also for this metter a help. this intresting thing i am trying to figure out. Manny doctors and training specialis has always belive tendons can not be heal and can not be raplace with new ones . Nowdays science it is well proven there is a way but it is super long long way and it ask a lot comintment. 1 slightest mistake and it can not be optional results. Again doing nothing you not helping yourself at all. So... try..
* i did want to add, if you wearing a any protecion like albow sleeves or hips sleeves , anything, it is best to try exersises with out tham , in case it is tendon injury.