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<header class="content-header-container grid-twelve large-grid-eleven"> <div> <div class="content-header-block"> <h1 class="legacy entry-title instapaper_title" itemprop="headline"> <strong> Tendons play an important role in our health and fitness – here’s how to keep them strong </strong> </h1> </div> </div> <div class="timestamps"> <time datetime="2024-11-08T15:52:51Z" itemprop="datePublished" content="2024-11-08T15:52:51Z">Published: November 8, 2024 3.52pm GMT</time> </div> </header> </div> </div> <div class="wrapper"> <div class="content-sidebar grid-four large-grid-four grid-last"> <section class="content-authors"> <div class="content-authors-synopsis"> <a href="#" class="content-authors-toggle"> <i class="icon-caret-down"></i> <i class="icon-caret-up"></i> <span class="nobr">Alex Walker</span>, <span class="nobr">Lee Brown</span>, <em class="institution_name">University of East London</em> </a> </div> <div class="content-authors-group"> <h3 class="border">Authors</h3> <ol> <li class="vcard" id="author-608750" itemprop="author" itemscope="" itemtype="http://schema.org/Person"> <a rel="author" itemprop="url" href="/profiles/alex-walker-1459443"> <img alt="" class="lazyload" data-src="https://cdn.theconversation.com/avatars/1459443/width170/image-20230803-27-hspy7y.jpg" src="https://cdn.theconversation.com/static/tc/author/width170_default-bea415b3a0223821a698f6e3f6d5ab99.jpg" itemprop="image"> <span class="fn author-name" itemprop="name"> Alex Walker </span> </a> <p class="role"> Lecturer in Sports Therapy, University of East London </p> </li> <li class="vcard" id="author-608751" itemprop="author" itemscope="" itemtype="http://schema.org/Person"> <a rel="author" itemprop="url" href="/profiles/lee-brown-2246519"> <img alt="" class="lazyload" data-src="https://cdn.theconversation.com/avatars/2246519/width170/file-20241030-17-ps64xg.jpg" src="https://cdn.theconversation.com/static/tc/author/width170_default-bea415b3a0223821a698f6e3f6d5ab99.jpg" itemprop="image"> <span class="fn author-name" itemprop="name"> Lee Brown </span> </a> <p class="role"> Senior Lecturer, Strength and Conditioning, University of East London </p> </li> </ol> </div> </section> <section class="content-disclosure-statement"> <h3 class="border">Disclosure statement</h3> <p><span>The authors do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></p> </section> <section class="content-partners"> <h3 class="border">Partners</h3> <p class="disclosure-logo clearfix"><a class="logo" href="/institutions/university-of-east-london-924"><picture><source srcset="https://images.theconversation.com/partners/866/logos/logo-1562881291.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=170&h=170" media="(min-width:600px)"></source><img alt="University of East London" src="data:image/gif;base64,R0lGODlhAQABAAD/ACwAAAAAAQABAAACADs%3D" /></picture></a></p> <p class="funding-statement"><a href="https://theconversation.com/institutions/university-of-east-london-924">University of East London</a> provides funding as a member of The Conversation UK.</p> <p><a href="/global/partners">View all partners</a></p> </section> <section class="slot" data-id="16"></section> </div> <div class="grid-twelve large-grid-eleven"> <figure class="content-lead-image grid-twelve large-grid-eleven"> <div class="placeholder-container" style="--aspect-ratio-percent:73.54211663066955%;--background-color:#4f362f"><img alt="A woman performs a barbell squat in the gym." class="lazyloaded" src="https://images.theconversation.com/files/630889/original/file-20241108-17-kuz7u8.jpg?ixlib=rb-4.1.0&rect=0%2C14%2C4885%2C3590&q=45&auto=format&w=926&fit=clip" data-id="630889" itemprop="image"></div> <figcaption> Weightlifting can help make your tendons stronger. <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/athletic-beautiful-woman-squats-barbell-on-2109666131">Vladimir Sukhachev/ Shutterstock</a></span> </figcaption> </figure> <div class="top"> <aside class="grid-two content-social-distribution"> <div class="email"> <a class="email-button" data-id="242423" target="_blank" rel="noopener" href="mailto:?subject=Tendons%20play%20an%20important%20role%20in%20our%20health%20and%20fitness%20%E2%80%93%20here%E2%80%99s%20how%20to%20keep%20them%20strong%20%E2%80%94%20The%20Conversation&body=Hi.%20I%20found%20an%20article%20that%20you%20might%20like%3A%20%22Tendons%20play%20an%20important%20role%20in%20our%20health%20and%20fitness%20%E2%80%93%20here%E2%80%99s%20how%20to%20keep%20them%20strong%22%20%E2%80%94%20https%3A%2F%2Ftheconversation.com%2Ftendons-play-an-important-role-in-our-health-and-fitness-heres-how-to-keep-them-strong-242423"><i class="icon-email"></i> <span>Email</span></a> </div> <div class="twitter"> <a class="twitter-button" 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class="grid-ten large-grid-nine grid-last content-body content entry-content instapaper_body inline-promos" itemprop="articleBody"> <p>When it comes to fitness, most workouts place the focus on building strength and definition in your muscles. But our muscles aren’t the only structures in our body that help us lift, run and do most of our daily tasks.</p> <p>Our tendons are a key but overlooked component of our musculoskeletal system – serving an equally important role as our muscles in our ability to move. </p> <p>Tendons are made up of collagenous fibres which give them their <a href="https://core.ac.uk/download/pdf/227106334.pdf">exceptional tensile strength</a> – the amount of stress they can withstand while being stretched or pulled. They’re built to tolerate high levels of tension under load – working in tandem with their connecting muscles to transfer force and allow movement.</p> <p>Tendons have a unique ability to <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC1088596/">store and release energy</a> – similar to a spring. While this ability is especially useful when running or jumping, our tendons also work hard during everyday activities, such as walking uphill or climbing the stairs. Strong tendons may also <a href="https://www.sciencedirect.com/science/article/abs/pii/S1050641107000673">lower our risk of falls</a> as we get older. </p><div class="slot clear" data-id="17"> <div class="inline-promos-skeleton"> <h5></h5> <button></button> </div> </div> <p>But age and chronic overuse (typically seen in athletes) can increase the <a href="https://europepmc.org/article/med/15867554">risk of tendon rupture</a>. Fortunately, the right kind of exercise can help us build tendon strength and keep them fit.</p> <h2>Tendon health</h2> <p>In order to build strong tendons, the aim is to make them stiffer.</p> <p>This might seem contradictory, as stiffness is the opposite of what we’d want to experience in our muscles and joints. But in tendons, this is an essential adaptation that helps them manage the pressures placed on them. Tendons that are stiffer can transmit force from muscles to bones more effectively – improving how efficiently we move. </p> <p>It might help to imagine the spring within a pogo stick. If the spring was loose, you’d probably find it pretty hard to bounce. But when the spring is taut, you’ll find it much easier.</p> <p>In order to build <a href="https://pubmed.ncbi.nlm.nih.gov/17101142">strong, stiff tendons</a>, you need to challenge them with resistance – such as weights. Research shows <a href="https://link.springer.com/content/pdf/10.1186/s40798-015-0009-9.pdf">how heavy the load is</a> matters more for tendon adaptation than the type of movement used. So it’s important to challenge your tendons if you want to make them stronger.</p> <p>It will also take time for tendons to adapt due to their thick, fibrous nature. While muscles can build new fibres <a href="https://cob.silverchair-cdn.com/cob/content_public/journal/jeb/226/20/10.1242_jeb.246507/1/jeb246507.pdf?Expires=1733821768&Signature=14ZV5FVwr6k%7EqCCGwoBcwygvgFfajGHp5Vhv6mHy0ZToyvlIsViqCdRaoA2fZU%7Ex7juIcUFhNfJoJF73uDWDDEtHVWuUKry9Cwu26NPX-1GS6WCxKVHupGYteEi27YPmmCHh1LqnX59F-iHjkSrYtgZRxwcM76nwd4LrrIBoAPztff2sF3dFyVT5zK0QbAGXNYQqlC5gCrVZejcoWQG7bdsWhH78Dfv-QrhLX-jmtgasX2FF2pTD-PstD3Yn1wXjiazBBd2kRh-HFxQTxmqT1SNX4XbSTeBYQPIKMWg1jwtY74QWM4ANCv6k0OyFnvHfvAt9m6NjbRfWZ1u0mY8RUQ__&Key-Pair-Id=APKAIE5G5CRDK6RD3PGA">within hours</a>, tendons have a slower recovery rate after a workout and require a few days for proper adaptation.</p> <p>So to see lasting changes in tendon health, you’ll need to <a href="https://bjsm.bmj.com/content/bjsports/50/19/1187.full.pdf">consistently train them</a> over weeks and months. </p> <figure class="align-center "> <div class="placeholder-container" style="--aspect-ratio-percent:66.71087533156499%;--background-color:#2d4e2d"><img alt="A person holds their achilles tendon in pain." class="lazyload" data-src="https://images.theconversation.com/files/630890/original/file-20241108-15-l2d7fn.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&fit=clip" data-srcset="https://images.theconversation.com/files/630890/original/file-20241108-15-l2d7fn.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/630890/original/file-20241108-15-l2d7fn.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/630890/original/file-20241108-15-l2d7fn.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/630890/original/file-20241108-15-l2d7fn.jpg?ixlib=rb-4.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/630890/original/file-20241108-15-l2d7fn.jpg?ixlib=rb-4.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/630890/original/file-20241108-15-l2d7fn.jpg?ixlib=rb-4.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px"></div> <figcaption> <span class="caption">An imbalance between your muscles and tendons can lead to injury.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/close-female-runner-touching-achilles-tendon-2411860719">baranq/ Shutterstock</a></span> </figcaption> </figure> <p>It’s also important that you focus on building muscle strength at the same time you’re trying to build tendon strength. These two go hand-in-hand – and an <a href="https://journals.physiology.org/doi/full/10.1152/japplphysiol.00493.2016">imbalance between the two</a> can lead to a tendon injury.</p> <p>When muscles are much stronger than their tendon counterparts, the latter may <a href="https://pubmed.ncbi.nlm.nih.gov/38671559/">become overused</a>. This can result in tendinopathy (an <a href="https://bjsm.bmj.com/content/bjsports/43/6/409.full.pdf">overuse injury</a> characterised by pain and being less able to bear loads). In contrast, when muscle weakness is the limiting factor, muscle injuries may occur. Workouts should aim to challenge both your muscles and tendons.</p> <h2>Training your tendons</h2> <p>Here are a few tips to help you build tendon health:</p> <ol> <li><p><strong>Progress gradually:</strong> Increase the amount of stress placed on the tendons gradually so they have time to adapt to these new demands. This means steadily increasing the intensity of your workouts. Some ways of modifying intensity include adjusting the duration of your workouts or increasing the amount of weight you lift. Only modify one component of your workout at a time to avoid placing your tendons under too much stress. </p></li> <li><p><strong>Hold it:</strong> Isometric training is where you hold a muscle contraction without moving. There are <a href="https://theconversation.com/planks-and-wall-sits-are-best-for-lowering-blood-pressure-here-are-six-more-reasons-theyre-such-great-exercises-210913">many health benefits</a> of isometric training – not least because it effectively loads tendons, which is crucial for their adaptation. But remember the intensity of the load matters most for tendon health – so start by holding an isometric pose (such as a wall sit or calf raise) for five to ten seconds. As you get stronger, increase the intensity by holding it for longer or adding a weight. This will ensure your tendons are being challenged effectively.</p></li> <li><p><strong>Vary your workouts:</strong> Variety can help to promote a balanced development of muscles and tendons while simultaneously reducing the overall strain on the tendon. So instead of doing the same workout multiple times in the same week, try swapping a run for a bike ride or swim. Or perhaps focus on an upper body workout instead of another lower limb strength session.</p></li> <li><p><strong>Take a rest:</strong> Taking rest days between workouts is important not only for helping your tendons to adapt, but for avoiding an <a href="https://onlinelibrary.wiley.com/doi/pdfdirect/10.1002/art.22426">injury from overuse</a>. While the amount of recovery time you’ll need will vary from person to person, as a general rule leaving a rest day or two between high-impact activities will go a <a href="https://bjsm.bmj.com/content/bjsports/43/6/409.full.pdf">long way towards helping you recover</a>. If you aren’t keen on taking a day off from activity entirely, active rest (such as a gentle walk) can also be useful as this still allows your tendons to heal without straining them.</p></li> </ol> <p>The more active you stay in your everyday life, the healthier your tendons will stay. This will make it easier for you to do your day-to-day activities in the long run, while also reducing your risk of injuries.</p> </div> <div class="grid-ten grid-prepend-two large-grid-nine grid-last content-topics topic-list"> <i class="icon-tag"></i> <ul> <li class="topic-list-item"> <a href="/topics/exercise-670">Exercise</a> </li> <li class="topic-list-item"> <a href="/topics/fitness-2121">Fitness</a> </li> <li class="topic-list-item"> <a href="/topics/injuries-2151">Injuries</a> </li> <li class="topic-list-item"> <a href="/topics/muscle-strengthening-27207">Muscle strengthening</a> </li> <li class="topic-list-item"> <a href="/topics/tendons-113953">Tendons</a> </li> <li class="topic-list-item"> <a href="/topics/educate-me-135227">Educate me</a> </li> </ul> </div> </div> <div class="slot grid-ten grid-prepend-two large-grid-nine grid-last mb5" data-id="15"></div> </div> <div class="wrapper"> <div class="react-content-related-container" data-article-id="242423"></div> </div> 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0!==t.keySeparator?t.keySeparator:this.options.keySeparator,{key:r,namespaces:a}=this.extractFromKey(e[e.length-1],t),l=a[a.length-1],c=t.lng||this.language,u=t.appendNamespaceToCIMode||this.options.appendNamespaceToCIMode;if("cimode"===c?.toLowerCase()){if(u){const e=t.nsSeparator||this.options.nsSeparator;return n?{res:`${l}${e}${r}`,usedKey:r,exactUsedKey:r,usedLng:c,usedNS:l,usedParams:this.getUsedParamsDetails(t)}:`${l}${e}${r}`}return n?{res:r,usedKey:r,exactUsedKey:r,usedLng:c,usedNS:l,usedParams:this.getUsedParamsDetails(t)}:r}const h=this.resolve(e,t);let p=h?.res;const d=h?.usedKey||r,g=h?.exactUsedKey||r,f=Object.prototype.toString.apply(p),v=void 0!==t.joinArrays?t.joinArrays:this.options.joinArrays,m=!this.i18nFormat||this.i18nFormat.handleAsObject,y=!i(p)&&"boolean"!=typeof p&&"number"!=typeof p;if(!(m&&p&&y&&["[object Number]","[object Function]","[object 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Either set keySeparator: false on init or make sure your translations are published in nested format.")}let e=[];const s=this.languageUtils.getFallbackCodes(this.options.fallbackLng,t.lng||this.language);if("fallback"===this.options.saveMissingTo&&s&&s[0])for(let t=0;t<s.length;t++)e.push(s[t]);else"all"===this.options.saveMissingTo?e=this.languageUtils.toResolveHierarchy(t.lng||this.language):e.push(t.lng||this.language);const i=(e,s,i)=>{const n=d&&i!==p?i:y;this.options.missingKeyHandler?this.options.missingKeyHandler(e,l,s,n,b,t):this.backendConnector?.saveMissing&&this.backendConnector.saveMissing(e,l,s,n,b,t),this.emit("missingKey",e,l,s,p)};this.options.saveMissing&&(this.options.saveMissingPlurals&&u?e.forEach((e=>{const s=this.pluralResolver.getSuffixes(e,t);v&&t[`defaultValue${this.options.pluralSeparator}zero`]&&s.indexOf(`${this.options.pluralSeparator}zero`)<0&&s.push(`${this.options.pluralSeparator}zero`),s.forEach((s=>{i([e],r+s,t[`defaultValue${s}`]||m)}))})):i(e,r,m))}p=this.extendTranslation(p,e,t,h,s),a&&p===r&&this.options.appendNamespaceToMissingKey&&(p=`${l}:${r}`),(a||n)&&this.options.parseMissingKeyHandler&&(p=this.options.parseMissingKeyHandler(this.options.appendNamespaceToMissingKey?`${l}:${r}`:r,n?p:void 0))}else{if(!t.returnObjects&&!this.options.returnObjects){this.options.returnedObjectHandler||this.logger.warn("accessing an object - but returnObjects options is not enabled!");const e=this.options.returnedObjectHandler?this.options.returnedObjectHandler(d,p,{...t,ns:a}):`key '${r} (${this.language})' returned an object instead of string.`;return n?(h.res=e,h.usedParams=this.getUsedParamsDetails(t),h):e}if(o){const e=Array.isArray(p),s=e?[]:{},i=e?g:d;for(const e in p)if(Object.prototype.hasOwnProperty.call(p,e)){const n=`${i}${o}${e}`;s[e]=this.translate(n,{...t,joinArrays:!1,ns:a}),s[e]===n&&(s[e]=p[e])}p=s}}return n?(h.res=p,h.usedParams=this.getUsedParamsDetails(t),h):p}extendTranslation(e,t,s,n,o){var r=this;if(this.i18nFormat?.parse)e=this.i18nFormat.parse(e,{...this.options.interpolation.defaultVariables,...s},s.lng||this.language||n.usedLng,n.usedNS,n.usedKey,{resolved:n});else if(!s.skipInterpolation){s.interpolation&&this.interpolator.init({...s,interpolation:{...this.options.interpolation,...s.interpolation}});const a=i(e)&&(void 0!==s?.interpolation?.skipOnVariables?s.interpolation.skipOnVariables:this.options.interpolation.skipOnVariables);let l;if(a){const t=e.match(this.interpolator.nestingRegexp);l=t&&t.length}let c=s.replace&&!i(s.replace)?s.replace:s;if(this.options.interpolation.defaultVariables&&(c={...this.options.interpolation.defaultVariables,...c}),e=this.interpolator.interpolate(e,c,s.lng||this.language||n.usedLng,s),a){const t=e.match(this.interpolator.nestingRegexp);l<(t&&t.length)&&(s.nest=!1)}!s.lng&&n&&n.res&&(s.lng=this.language||n.usedLng),!1!==s.nest&&(e=this.interpolator.nest(e,(function(){for(var e=arguments.length,i=new Array(e),n=0;n<e;n++)i[n]=arguments[n];return o?.[0]!==i[0]||s.context?r.translate(...i,t):(r.logger.warn(`It seems you are nesting recursively key: ${i[0]} in key: ${t[0]}`),null)}),s)),s.interpolation&&this.interpolator.reset()}const a=s.postProcess||this.options.postProcess,l=i(a)?[a]:a;return null!=e&&l?.length&&!1!==s.applyPostProcessor&&(e=L.handle(l,e,t,this.options&&this.options.postProcessPassResolved?{i18nResolved:{...n,usedParams:this.getUsedParamsDetails(s)},...s}:s,this)),e}resolve(e){let t,s,n,o,r,a=arguments.length>1&&void 0!==arguments[1]?arguments[1]:{};return i(e)&&(e=[e]),e.forEach((e=>{if(this.isValidLookup(t))return;const l=this.extractFromKey(e,a),c=l.key;s=c;let u=l.namespaces;this.options.fallbackNS&&(u=u.concat(this.options.fallbackNS));const h=void 0!==a.count&&!i(a.count),p=h&&!a.ordinal&&0===a.count,d=void 0!==a.context&&(i(a.context)||"number"==typeof a.context)&&""!==a.context,g=a.lngs?a.lngs:this.languageUtils.toResolveHierarchy(a.lng||this.language,a.fallbackLng);u.forEach((e=>{this.isValidLookup(t)||(r=e,R[`${g[0]}-${e}`]||!this.utils?.hasLoadedNamespace||this.utils?.hasLoadedNamespace(r)||(R[`${g[0]}-${e}`]=!0,this.logger.warn(`key "${s}" for languages "${g.join(", ")}" won't get resolved as namespace "${r}" was not yet loaded`,"This means something IS WRONG in your setup. 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0!==arguments[3]?arguments[3]:{};return this.i18nFormat?.getResource?this.i18nFormat.getResource(e,t,s,i):this.resourceStore.getResource(e,t,s,i)}getUsedParamsDetails(){let e=arguments.length>0&&void 0!==arguments[0]?arguments[0]:{};const t=["defaultValue","ordinal","context","replace","lng","lngs","fallbackLng","ns","keySeparator","nsSeparator","returnObjects","returnDetails","joinArrays","postProcess","interpolation"],s=e.replace&&!i(e.replace);let n=s?e.replace:e;if(s&&void 0!==e.count&&(n.count=e.count),this.options.interpolation.defaultVariables&&(n={...this.options.interpolation.defaultVariables,...n}),!s){n={...n};for(const e of t)delete n[e]}return n}static hasDefaultValue(e){const t="defaultValue";for(const s in e)if(Object.prototype.hasOwnProperty.call(e,s)&&t===s.substring(0,12)&&void 0!==e[s])return!0;return!1}}class j{constructor(e){this.options=e,this.supportedLngs=this.options.supportedLngs||!1,this.logger=S.create("languageUtils")}getScriptPartFromCode(e){if(!(e=b(e))||e.indexOf("-")<0)return null;const t=e.split("-");return 2===t.length?null:(t.pop(),"x"===t[t.length-1].toLowerCase()?null:this.formatLanguageCode(t.join("-")))}getLanguagePartFromCode(e){if(!(e=b(e))||e.indexOf("-")<0)return e;const t=e.split("-");return this.formatLanguageCode(t[0])}formatLanguageCode(e){if(i(e)&&e.indexOf("-")>-1){let t=Intl.getCanonicalLocales(e)[0];return t&&this.options.lowerCaseLng&&(t=t.toLowerCase()),t||(this.options.lowerCaseLng?e.toLowerCase():e)}return this.options.cleanCode||this.options.lowerCaseLng?e.toLowerCase():e}isSupportedCode(e){return("languageOnly"===this.options.load||this.options.nonExplicitSupportedLngs)&&(e=this.getLanguagePartFromCode(e)),!this.supportedLngs||!this.supportedLngs.length||this.supportedLngs.indexOf(e)>-1}getBestMatchFromCodes(e){if(!e)return null;let t;return e.forEach((e=>{if(t)return;const s=this.formatLanguageCode(e);this.options.supportedLngs&&!this.isSupportedCode(s)||(t=s)})),!t&&this.options.supportedLngs&&e.forEach((e=>{if(t)return;const s=this.getLanguagePartFromCode(e);if(this.isSupportedCode(s))return t=s;t=this.options.supportedLngs.find((e=>e===s?e:e.indexOf("-")<0&&s.indexOf("-")<0?void 0:e.indexOf("-")>0&&s.indexOf("-")<0&&e.substring(0,e.indexOf("-"))===s||0===e.indexOf(s)&&s.length>1?e:void 0))})),t||(t=this.getFallbackCodes(this.options.fallbackLng)[0]),t}getFallbackCodes(e,t){if(!e)return[];if("function"==typeof e&&(e=e(t)),i(e)&&(e=[e]),Array.isArray(e))return e;if(!t)return e.default||[];let s=e[t];return s||(s=e[this.getScriptPartFromCode(t)]),s||(s=e[this.formatLanguageCode(t)]),s||(s=e[this.getLanguagePartFromCode(t)]),s||(s=e.default),s||[]}toResolveHierarchy(e,t){const s=this.getFallbackCodes(t||this.options.fallbackLng||[],e),n=[],o=e=>{e&&(this.isSupportedCode(e)?n.push(e):this.logger.warn(`rejecting language code not found in supportedLngs: ${e}`))};return i(e)&&(e.indexOf("-")>-1||e.indexOf("_")>-1)?("languageOnly"!==this.options.load&&o(this.formatLanguageCode(e)),"languageOnly"!==this.options.load&&"currentOnly"!==this.options.load&&o(this.getScriptPartFromCode(e)),"currentOnly"!==this.options.load&&o(this.getLanguagePartFromCode(e))):i(e)&&o(this.formatLanguageCode(e)),s.forEach((e=>{n.indexOf(e)<0&&o(this.formatLanguageCode(e))})),n}}const $={zero:0,one:1,two:2,few:3,many:4,other:5},C={select:e=>1===e?"one":"other",resolvedOptions:()=>({pluralCategories:["one","other"]})};class N{constructor(e){let t=arguments.length>1&&void 0!==arguments[1]?arguments[1]:{};this.languageUtils=e,this.options=t,this.logger=S.create("pluralResolver"),this.pluralRulesCache={}}addRule(e,t){this.rules[e]=t}clearCache(){this.pluralRulesCache={}}getRule(e){let t=arguments.length>1&&void 0!==arguments[1]?arguments[1]:{};const s=b("dev"===e?"en":e),i=t.ordinal?"ordinal":"cardinal",n=JSON.stringify({cleanedCode:s,type:i});if(n in this.pluralRulesCache)return this.pluralRulesCache[n];let o;try{o=new Intl.PluralRules(s,{type:i})}catch(s){if(!Intl)return this.logger.error("No Intl support, please use an Intl polyfill!"),C;if(!e.match(/-|_/))return C;const i=this.languageUtils.getLanguagePartFromCode(e);o=this.getRule(i,t)}return this.pluralRulesCache[n]=o,o}needsPlural(e){let t=arguments.length>1&&void 0!==arguments[1]?arguments[1]:{},s=this.getRule(e,t);return s||(s=this.getRule("dev",t)),s?.resolvedOptions().pluralCategories.length>1}getPluralFormsOfKey(e,t){let s=arguments.length>2&&void 0!==arguments[2]?arguments[2]:{};return this.getSuffixes(e,s).map((e=>`${t}${e}`))}getSuffixes(e){let t=arguments.length>1&&void 0!==arguments[1]?arguments[1]:{},s=this.getRule(e,t);return s||(s=this.getRule("dev",t)),s?s.resolvedOptions().pluralCategories.sort(((e,t)=>$[e]-$[t])).map((e=>`${this.options.prepend}${t.ordinal?`ordinal${this.options.prepend}`:""}${e}`)):[]}getSuffix(e,t){let s=arguments.length>2&&void 0!==arguments[2]?arguments[2]:{};const i=this.getRule(e,s);return i?`${this.options.prepend}${s.ordinal?`ordinal${this.options.prepend}`:""}${i.select(t)}`:(this.logger.warn(`no plural rule found for: ${e}`),this.getSuffix("dev",t,s))}}const E=function(e,t,s){let n=arguments.length>3&&void 0!==arguments[3]?arguments[3]:".",o=!(arguments.length>4&&void 0!==arguments[4])||arguments[4],r=((e,t,s)=>{const i=h(e,s);return void 0!==i?i:h(t,s)})(e,t,s);return!r&&o&&i(s)&&(r=y(e,s,n),void 0===r&&(r=y(t,s,n))),r},A=e=>e.replace(/\$/g,"$$$$");class T{constructor(){let e=arguments.length>0&&void 0!==arguments[0]?arguments[0]:{};this.logger=S.create("interpolator"),this.options=e,this.format=e?.interpolation?.format||(e=>e),this.init(e)}init(){let e=arguments.length>0&&void 0!==arguments[0]?arguments[0]:{};e.interpolation||(e.interpolation={escapeValue:!0});const{escape:t,escapeValue:s,useRawValueToEscape:i,prefix:n,prefixEscaped:o,suffix:r,suffixEscaped:a,formatSeparator:l,unescapeSuffix:c,unescapePrefix:u,nestingPrefix:h,nestingPrefixEscaped:p,nestingSuffix:g,nestingSuffixEscaped:v,nestingOptionsSeparator:m,maxReplaces:y,alwaysFormat:b}=e.interpolation;this.escape=void 0!==t?t:f,this.escapeValue=void 0===s||s,this.useRawValueToEscape=void 0!==i&&i,this.prefix=n?d(n):o||"{{",this.suffix=r?d(r):a||"}}",this.formatSeparator=l||",",this.unescapePrefix=c?"":u||"-",this.unescapeSuffix=this.unescapePrefix?"":c||"",this.nestingPrefix=h?d(h):p||d("$t("),this.nestingSuffix=g?d(g):v||d(")"),this.nestingOptionsSeparator=m||",",this.maxReplaces=y||1e3,this.alwaysFormat=void 0!==b&&b,this.resetRegExp()}reset(){this.options&&this.init(this.options)}resetRegExp(){const e=(e,t)=>e?.source===t?(e.lastIndex=0,e):new RegExp(t,"g");this.regexp=e(this.regexp,`${this.prefix}(.+?)${this.suffix}`),this.regexpUnescape=e(this.regexpUnescape,`${this.prefix}${this.unescapePrefix}(.+?)${this.unescapeSuffix}${this.suffix}`),this.nestingRegexp=e(this.nestingRegexp,`${this.nestingPrefix}(.+?)${this.nestingSuffix}`)}interpolate(e,t,s,n){let r,a,l;const c=this.options&&this.options.interpolation&&this.options.interpolation.defaultVariables||{},u=e=>{if(e.indexOf(this.formatSeparator)<0){const i=E(t,c,e,this.options.keySeparator,this.options.ignoreJSONStructure);return this.alwaysFormat?this.format(i,void 0,s,{...n,...t,interpolationkey:e}):i}const i=e.split(this.formatSeparator),o=i.shift().trim(),r=i.join(this.formatSeparator).trim();return this.format(E(t,c,o,this.options.keySeparator,this.options.ignoreJSONStructure),r,s,{...n,...t,interpolationkey:o})};this.resetRegExp();const h=n?.missingInterpolationHandler||this.options.missingInterpolationHandler,p=void 0!==n?.interpolation?.skipOnVariables?n.interpolation.skipOnVariables:this.options.interpolation.skipOnVariables;return[{regex:this.regexpUnescape,safeValue:e=>A(e)},{regex:this.regexp,safeValue:e=>this.escapeValue?A(this.escape(e)):A(e)}].forEach((t=>{for(l=0;r=t.regex.exec(e);){const s=r[1].trim();if(a=u(s),void 0===a)if("function"==typeof h){const t=h(e,r,n);a=i(t)?t:""}else if(n&&Object.prototype.hasOwnProperty.call(n,s))a="";else{if(p){a=r[0];continue}this.logger.warn(`missed to pass in variable ${s} for interpolating ${e}`),a=""}else i(a)||this.useRawValueToEscape||(a=o(a));const c=t.safeValue(a);if(e=e.replace(r[0],c),p?(t.regex.lastIndex+=a.length,t.regex.lastIndex-=r[0].length):t.regex.lastIndex=0,l++,l>=this.maxReplaces)break}})),e}nest(e,t){let s,n,r,a=arguments.length>2&&void 0!==arguments[2]?arguments[2]:{};const l=(e,t)=>{const s=this.nestingOptionsSeparator;if(e.indexOf(s)<0)return e;const i=e.split(new RegExp(`${s}[ ]*{`));let n=`{${i[1]}`;e=i[0],n=this.interpolate(n,r);const o=n.match(/'/g),a=n.match(/"/g);((o?.length??0)%2==0&&!a||a.length%2!=0)&&(n=n.replace(/'/g,'"'));try{r=JSON.parse(n),t&&(r={...t,...r})}catch(t){return this.logger.warn(`failed parsing options string in nesting for key ${e}`,t),`${e}${s}${n}`}return r.defaultValue&&r.defaultValue.indexOf(this.prefix)>-1&&delete r.defaultValue,e};for(;s=this.nestingRegexp.exec(e);){let c=[];r={...a},r=r.replace&&!i(r.replace)?r.replace:r,r.applyPostProcessor=!1,delete r.defaultValue;let u=!1;if(-1!==s[0].indexOf(this.formatSeparator)&&!/{.*}/.test(s[1])){const e=s[1].split(this.formatSeparator).map((e=>e.trim()));s[1]=e.shift(),c=e,u=!0}if(n=t(l.call(this,s[1].trim(),r),r),n&&s[0]===e&&!i(n))return n;i(n)||(n=o(n)),n||(this.logger.warn(`missed to resolve ${s[1]} for nesting ${e}`),n=""),u&&(n=c.reduce(((e,t)=>this.format(e,t,a.lng,{...a,interpolationkey:s[1].trim()})),n.trim())),e=e.replace(s[0],n),this.regexp.lastIndex=0}return e}}const D=e=>{const t={};return(s,i,n)=>{let o=n;n&&n.interpolationkey&&n.formatParams&&n.formatParams[n.interpolationkey]&&n[n.interpolationkey]&&(o={...o,[n.interpolationkey]:void 0});const r=i+JSON.stringify(o);let a=t[r];return a||(a=e(b(i),n),t[r]=a),a(s)}};class I{constructor(){let e=arguments.length>0&&void 0!==arguments[0]?arguments[0]:{};this.logger=S.create("formatter"),this.options=e,this.formats={number:D(((e,t)=>{const s=new Intl.NumberFormat(e,{...t});return e=>s.format(e)})),currency:D(((e,t)=>{const s=new Intl.NumberFormat(e,{...t,style:"currency"});return e=>s.format(e)})),datetime:D(((e,t)=>{const s=new Intl.DateTimeFormat(e,{...t});return e=>s.format(e)})),relativetime:D(((e,t)=>{const s=new Intl.RelativeTimeFormat(e,{...t});return e=>s.format(e,t.range||"day")})),list:D(((e,t)=>{const s=new Intl.ListFormat(e,{...t});return e=>s.format(e)}))},this.init(e)}init(e){let t=arguments.length>1&&void 0!==arguments[1]?arguments[1]:{interpolation:{}};this.formatSeparator=t.interpolation.formatSeparator||","}add(e,t){this.formats[e.toLowerCase().trim()]=t}addCached(e,t){this.formats[e.toLowerCase().trim()]=D(t)}format(e,t,s){let i=arguments.length>3&&void 0!==arguments[3]?arguments[3]:{};const n=t.split(this.formatSeparator);if(n.length>1&&n[0].indexOf("(")>1&&n[0].indexOf(")")<0&&n.find((e=>e.indexOf(")")>-1))){const e=n.findIndex((e=>e.indexOf(")")>-1));n[0]=[n[0],...n.splice(1,e)].join(this.formatSeparator)}return n.reduce(((e,t)=>{const{formatName:n,formatOptions:o}=(e=>{let t=e.toLowerCase().trim();const s={};if(e.indexOf("(")>-1){const i=e.split("(");t=i[0].toLowerCase().trim();const n=i[1].substring(0,i[1].length-1);"currency"===t&&n.indexOf(":")<0?s.currency||(s.currency=n.trim()):"relativetime"===t&&n.indexOf(":")<0?s.range||(s.range=n.trim()):n.split(";").forEach((e=>{if(e){const[t,...i]=e.split(":"),n=i.join(":").trim().replace(/^'+|'+$/g,""),o=t.trim();s[o]||(s[o]=n),"false"===n&&(s[o]=!1),"true"===n&&(s[o]=!0),isNaN(n)||(s[o]=parseInt(n,10))}}))}return{formatName:t,formatOptions:s}})(t);if(this.formats[n]){let t=e;try{const r=i?.formatParams?.[i.interpolationkey]||{},a=r.locale||r.lng||i.locale||i.lng||s;t=this.formats[n](e,a,{...o,...i,...r})}catch(e){this.logger.warn(e)}return t}return this.logger.warn(`there was no format function for ${n}`),e}),e)}}class V extends O{constructor(e,t,s){let i=arguments.length>3&&void 0!==arguments[3]?arguments[3]:{};super(),this.backend=e,this.store=t,this.services=s,this.languageUtils=s.languageUtils,this.options=i,this.logger=S.create("backendConnector"),this.waitingReads=[],this.maxParallelReads=i.maxParallelReads||10,this.readingCalls=0,this.maxRetries=i.maxRetries>=0?i.maxRetries:5,this.retryTimeout=i.retryTimeout>=1?i.retryTimeout:350,this.state={},this.queue=[],this.backend?.init?.(s,i.backend,i)}queueLoad(e,t,s,i){const n={},o={},r={},a={};return e.forEach((e=>{let i=!0;t.forEach((t=>{const r=`${e}|${t}`;!s.reload&&this.store.hasResourceBundle(e,t)?this.state[r]=2:this.state[r]<0||(1===this.state[r]?void 0===o[r]&&(o[r]=!0):(this.state[r]=1,i=!1,void 0===o[r]&&(o[r]=!0),void 0===n[r]&&(n[r]=!0),void 0===a[t]&&(a[t]=!0)))})),i||(r[e]=!0)})),(Object.keys(n).length||Object.keys(o).length)&&this.queue.push({pending:o,pendingCount:Object.keys(o).length,loaded:{},errors:[],callback:i}),{toLoad:Object.keys(n),pending:Object.keys(o),toLoadLanguages:Object.keys(r),toLoadNamespaces:Object.keys(a)}}loaded(e,t,s){const i=e.split("|"),n=i[0],o=i[1];t&&this.emit("failedLoading",n,o,t),!t&&s&&this.store.addResourceBundle(n,o,s,void 0,void 0,{skipCopy:!0}),this.state[e]=t?-1:2,t&&s&&(this.state[e]=0);const r={};this.queue.forEach((s=>{((e,t,s,i)=>{const{obj:n,k:o}=c(e,t,Object);n[o]=n[o]||[],n[o].push(s)})(s.loaded,[n],o),((e,t)=>{void 0!==e.pending[t]&&(delete e.pending[t],e.pendingCount--)})(s,e),t&&s.errors.push(t),0!==s.pendingCount||s.done||(Object.keys(s.loaded).forEach((e=>{r[e]||(r[e]={});const t=s.loaded[e];t.length&&t.forEach((t=>{void 0===r[e][t]&&(r[e][t]=!0)}))})),s.done=!0,s.errors.length?s.callback(s.errors):s.callback())})),this.emit("loaded",r),this.queue=this.queue.filter((e=>!e.done))}read(e,t,s){let i=arguments.length>3&&void 0!==arguments[3]?arguments[3]:0,n=arguments.length>4&&void 0!==arguments[4]?arguments[4]:this.retryTimeout,o=arguments.length>5?arguments[5]:void 0;if(!e.length)return o(null,{});if(this.readingCalls>=this.maxParallelReads)return void this.waitingReads.push({lng:e,ns:t,fcName:s,tried:i,wait:n,callback:o});this.readingCalls++;const r=(r,a)=>{if(this.readingCalls--,this.waitingReads.length>0){const e=this.waitingReads.shift();this.read(e.lng,e.ns,e.fcName,e.tried,e.wait,e.callback)}r&&a&&i<this.maxRetries?setTimeout((()=>{this.read.call(this,e,t,s,i+1,2*n,o)}),n):o(r,a)},a=this.backend[s].bind(this.backend);if(2!==a.length)return a(e,t,r);try{const s=a(e,t);s&&"function"==typeof s.then?s.then((e=>r(null,e))).catch(r):r(null,s)}catch(e){r(e)}}prepareLoading(e,t){let s=arguments.length>2&&void 0!==arguments[2]?arguments[2]:{},n=arguments.length>3?arguments[3]:void 0;if(!this.backend)return this.logger.warn("No backend was added via i18next.use. Will not load resources."),n&&n();i(e)&&(e=this.languageUtils.toResolveHierarchy(e)),i(t)&&(t=[t]);const o=this.queueLoad(e,t,s,n);if(!o.toLoad.length)return o.pending.length||n(),null;o.toLoad.forEach((e=>{this.loadOne(e)}))}load(e,t,s){this.prepareLoading(e,t,{},s)}reload(e,t,s){this.prepareLoading(e,t,{reload:!0},s)}loadOne(e){let t=arguments.length>1&&void 0!==arguments[1]?arguments[1]:"";const s=e.split("|"),i=s[0],n=s[1];this.read(i,n,"read",void 0,void 0,((s,o)=>{s&&this.logger.warn(`${t}loading namespace ${n} for language ${i} failed`,s),!s&&o&&this.logger.log(`${t}loaded namespace ${n} for language ${i}`,o),this.loaded(e,s,o)}))}saveMissing(e,t,s,i,n){let o=arguments.length>5&&void 0!==arguments[5]?arguments[5]:{},r=arguments.length>6&&void 0!==arguments[6]?arguments[6]:()=>{};if(!this.services?.utils?.hasLoadedNamespace||this.services?.utils?.hasLoadedNamespace(t)){if(null!=s&&""!==s){if(this.backend?.create){const a={...o,isUpdate:n},l=this.backend.create.bind(this.backend);if(l.length<6)try{let n;n=5===l.length?l(e,t,s,i,a):l(e,t,s,i),n&&"function"==typeof n.then?n.then((e=>r(null,e))).catch(r):r(null,n)}catch(e){r(e)}else l(e,t,s,i,r,a)}e&&e[0]&&this.store.addResource(e[0],t,s,i)}}else this.logger.warn(`did not save key "${s}" as the namespace "${t}" was not yet loaded`,"This means something IS WRONG in your setup. You access the t function before i18next.init / i18next.loadNamespace / i18next.changeLanguage was done. Wait for the callback or Promise to resolve before accessing it!!!")}}const F=()=>({debug:!1,initAsync:!0,ns:["translation"],defaultNS:["translation"],fallbackLng:["dev"],fallbackNS:!1,supportedLngs:!1,nonExplicitSupportedLngs:!1,load:"all",preload:!1,simplifyPluralSuffix:!0,keySeparator:".",nsSeparator:":",pluralSeparator:"_",contextSeparator:"_",partialBundledLanguages:!1,saveMissing:!1,updateMissing:!1,saveMissingTo:"fallback",saveMissingPlurals:!0,missingKeyHandler:!1,missingInterpolationHandler:!1,postProcess:!1,postProcessPassResolved:!1,returnNull:!1,returnEmptyString:!0,returnObjects:!1,joinArrays:!1,returnedObjectHandler:!1,parseMissingKeyHandler:!1,appendNamespaceToMissingKey:!1,appendNamespaceToCIMode:!1,overloadTranslationOptionHandler:e=>{let t={};if("object"==typeof e[1]&&(t=e[1]),i(e[1])&&(t.defaultValue=e[1]),i(e[2])&&(t.tDescription=e[2]),"object"==typeof e[2]||"object"==typeof e[3]){const s=e[3]||e[2];Object.keys(s).forEach((e=>{t[e]=s[e]}))}return t},interpolation:{escapeValue:!0,format:e=>e,prefix:"{{",suffix:"}}",formatSeparator:",",unescapePrefix:"-",nestingPrefix:"$t(",nestingSuffix:")",nestingOptionsSeparator:",",maxReplaces:1e3,skipOnVariables:!0}}),M=e=>(i(e.ns)&&(e.ns=[e.ns]),i(e.fallbackLng)&&(e.fallbackLng=[e.fallbackLng]),i(e.fallbackNS)&&(e.fallbackNS=[e.fallbackNS]),e.supportedLngs?.indexOf?.("cimode")<0&&(e.supportedLngs=e.supportedLngs.concat(["cimode"])),"boolean"==typeof e.initImmediate&&(e.initAsync=e.initImmediate),e),U=()=>{};class H extends O{constructor(){let e=arguments.length>0&&void 0!==arguments[0]?arguments[0]:{},t=arguments.length>1?arguments[1]:void 0;var s;if(super(),this.options=M(e),this.services={},this.logger=S,this.modules={external:[]},s=this,Object.getOwnPropertyNames(Object.getPrototypeOf(s)).forEach((e=>{"function"==typeof s[e]&&(s[e]=s[e].bind(s))})),t&&!this.isInitialized&&!e.isClone){if(!this.options.initAsync)return this.init(e,t),this;setTimeout((()=>{this.init(e,t)}),0)}}init(){var e=this;let t=arguments.length>0&&void 0!==arguments[0]?arguments[0]:{},s=arguments.length>1?arguments[1]:void 0;this.isInitializing=!0,"function"==typeof t&&(s=t,t={}),!t.defaultNS&&!1!==t.defaultNS&&t.ns&&(i(t.ns)?t.defaultNS=t.ns:t.ns.indexOf("translation")<0&&(t.defaultNS=t.ns[0]));const o=F();this.options={...o,...this.options,...M(t)},this.options.interpolation={...o.interpolation,...this.options.interpolation},void 0!==t.keySeparator&&(this.options.userDefinedKeySeparator=t.keySeparator),void 0!==t.nsSeparator&&(this.options.userDefinedNsSeparator=t.nsSeparator);const r=e=>e?"function"==typeof e?new e:e:null;if(!this.options.isClone){let t;this.modules.logger?S.init(r(this.modules.logger),this.options):S.init(null,this.options),t=this.modules.formatter?this.modules.formatter:I;const s=new j(this.options);this.store=new w(this.options.resources,this.options);const i=this.services;i.logger=S,i.resourceStore=this.store,i.languageUtils=s,i.pluralResolver=new N(s,{prepend:this.options.pluralSeparator,simplifyPluralSuffix:this.options.simplifyPluralSuffix}),!t||this.options.interpolation.format&&this.options.interpolation.format!==o.interpolation.format||(i.formatter=r(t),i.formatter.init(i,this.options),this.options.interpolation.format=i.formatter.format.bind(i.formatter)),i.interpolator=new T(this.options),i.utils={hasLoadedNamespace:this.hasLoadedNamespace.bind(this)},i.backendConnector=new V(r(this.modules.backend),i.resourceStore,i,this.options),i.backendConnector.on("*",(function(t){for(var s=arguments.length,i=new Array(s>1?s-1:0),n=1;n<s;n++)i[n-1]=arguments[n];e.emit(t,...i)})),this.modules.languageDetector&&(i.languageDetector=r(this.modules.languageDetector),i.languageDetector.init&&i.languageDetector.init(i,this.options.detection,this.options)),this.modules.i18nFormat&&(i.i18nFormat=r(this.modules.i18nFormat),i.i18nFormat.init&&i.i18nFormat.init(this)),this.translator=new P(this.services,this.options),this.translator.on("*",(function(t){for(var s=arguments.length,i=new Array(s>1?s-1:0),n=1;n<s;n++)i[n-1]=arguments[n];e.emit(t,...i)})),this.modules.external.forEach((e=>{e.init&&e.init(this)}))}if(this.format=this.options.interpolation.format,s||(s=U),this.options.fallbackLng&&!this.services.languageDetector&&!this.options.lng){const e=this.services.languageUtils.getFallbackCodes(this.options.fallbackLng);e.length>0&&"dev"!==e[0]&&(this.options.lng=e[0])}this.services.languageDetector||this.options.lng||this.logger.warn("init: no languageDetector is used and no lng is defined");["getResource","hasResourceBundle","getResourceBundle","getDataByLanguage"].forEach((t=>{this[t]=function(){return e.store[t](...arguments)}}));["addResource","addResources","addResourceBundle","removeResourceBundle"].forEach((t=>{this[t]=function(){return e.store[t](...arguments),e}}));const a=n(),l=()=>{const e=(e,t)=>{this.isInitializing=!1,this.isInitialized&&!this.initializedStoreOnce&&this.logger.warn("init: i18next is already initialized. 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0,this.setResolvedLanguage(e)},a=(e,i)=>{i?(r(i),this.translator.changeLanguage(i),this.isLanguageChangingTo=void 0,this.emit("languageChanged",i),this.logger.log("languageChanged",i)):this.isLanguageChangingTo=void 0,o.resolve((function(){return s.t(...arguments)})),t&&t(e,(function(){return s.t(...arguments)}))},l=t=>{e||t||!this.services.languageDetector||(t=[]);const s=i(t)?t:this.services.languageUtils.getBestMatchFromCodes(t);s&&(this.language||r(s),this.translator.language||this.translator.changeLanguage(s),this.services.languageDetector?.cacheUserLanguage?.(s)),this.loadResources(s,(e=>{a(e,s)}))};return e||!this.services.languageDetector||this.services.languageDetector.async?!e&&this.services.languageDetector&&this.services.languageDetector.async?0===this.services.languageDetector.detect.length?this.services.languageDetector.detect().then(l):this.services.languageDetector.detect(l):l(e):l(this.services.languageDetector.detect()),o}getFixedT(e,t,s){var n=this;const o=function(e,t){let i;if("object"!=typeof t){for(var r=arguments.length,a=new Array(r>2?r-2:0),l=2;l<r;l++)a[l-2]=arguments[l];i=n.options.overloadTranslationOptionHandler([e,t].concat(a))}else i={...t};i.lng=i.lng||o.lng,i.lngs=i.lngs||o.lngs,i.ns=i.ns||o.ns,""!==i.keyPrefix&&(i.keyPrefix=i.keyPrefix||s||o.keyPrefix);const c=n.options.keySeparator||".";let u;return u=i.keyPrefix&&Array.isArray(e)?e.map((e=>`${i.keyPrefix}${c}${e}`)):i.keyPrefix?`${i.keyPrefix}${c}${e}`:e,n.t(u,i)};return i(e)?o.lng=e:o.lngs=e,o.ns=t,o.keyPrefix=s,o}t(){for(var e=arguments.length,t=new Array(e),s=0;s<e;s++)t[s]=arguments[s];return this.translator?.translate(...t)}exists(){for(var e=arguments.length,t=new Array(e),s=0;s<e;s++)t[s]=arguments[s];return this.translator?.exists(...t)}setDefaultNamespace(e){this.options.defaultNS=e}hasLoadedNamespace(e){let t=arguments.length>1&&void 0!==arguments[1]?arguments[1]:{};if(!this.isInitialized)return this.logger.warn("hasLoadedNamespace: i18next was not 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o=this.options.preload||[],r=e.filter((e=>o.indexOf(e)<0&&this.services.languageUtils.isSupportedCode(e)));return r.length?(this.options.preload=o.concat(r),this.loadResources((e=>{s.resolve(),t&&t(e)})),s):(t&&t(),Promise.resolve())}dir(e){if(e||(e=this.resolvedLanguage||(this.languages?.length>0?this.languages[0]:this.language)),!e)return"rtl";const t=this.services?.languageUtils||new j(F());return["ar","shu","sqr","ssh","xaa","yhd","yud","aao","abh","abv","acm","acq","acw","acx","acy","adf","ads","aeb","aec","afb","ajp","apc","apd","arb","arq","ars","ary","arz","auz","avl","ayh","ayl","ayn","ayp","bbz","pga","he","iw","ps","pbt","pbu","pst","prp","prd","ug","ur","ydd","yds","yih","ji","yi","hbo","men","xmn","fa","jpr","peo","pes","prs","dv","sam","ckb"].indexOf(t.getLanguagePartFromCode(e))>-1||e.toLowerCase().indexOf("-arab")>1?"rtl":"ltr"}static createInstance(){return new H(arguments.length>0&&void 0!==arguments[0]?arguments[0]:{},arguments.length>1?arguments[1]:void 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K=H.createInstance();K.createInstance=H.createInstance;K.createInstance,K.dir,K.init,K.loadResources,K.reloadResources,K.use,K.changeLanguage,K.getFixedT,K.t,K.exists,K.setDefaultNamespace,K.hasLoadedNamespace,K.loadNamespaces,K.loadLanguages}},function(e){var t;t=51250,e(e.s=t)}]); //# sourceMappingURL=i18n_init-115e8b97572e00d91d6f.js.map //]]> </script> <script src="https://cdn.theconversation.com/static/tc/runtime-8563a1641acaeb567def.js"></script> <script type="text/javascript" data-vendor="c:smartocto-GJ7CA7CP"> var _ain = { access_level: "free", article_type: "analysis", authors: "University of East London", id: "2743", maincontent: ".content-body", postid: "242423", pubdate: "2024-11-08T15:52:51Z", reader_type: "anonymous", sections: "uk>Health", tags: "Exercise, Fitness, Injuries, Muscle strengthening, Tendons, Educate me", title: "Tendons play an important role in our health and fitness – here’s how to keep them strong", }; (function (d, s) { var sf = d.createElement(s); 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