Tendons and ligaments are essential structures for our mobility and performance. They require special attention to keep our bodies in top condition and prevent injuries.
Here I’m going to give you some effective methods to strengthen them (this is for athletes as well as people who are just looking to improve their general well-being!!)
What are tendons and ligaments? Why are they important?
Tendons are structures that connect muscles to bones, while ligaments serve as links between bones in joints. They stabilize and guide joint movements, thus reducing the risk of abnormal movements and preventing injuries.
The health of your tendons and ligaments directly affects your ability to perform daily and athletic activities. Proper tendon and ligament function promotes optimal physical performance and allows for efficient and powerful movements. A strong Achilles tendon is essential for running and jumping, for example, as it allows for a smooth transfer of force from the calf to the foot.
Furthermore, strong and flexible tendons and ligaments play a vital role in injury prevention. They absorb and disperse the shocks your body experiences during physical activity, thus reducing the risk of tears, sprains, and other tissue damage. This role is especially important for athletes, for whom the repetition of certain movements puts considerable stress on the joints.
How to strengthen your tendons: exercises and techniques
Three types of exercises are particularly effective: eccentric exercises, plyometrics, and isometrics.
1. Eccentric exercises
These movements stretch muscles and tendons in a controlled manner. They are known to strengthen tendons and improve their ability to absorb shock. A typical example is slowly descending stairs on one leg to strengthen the Achilles tendon.
If you are a beginner, start at a low height and gradually increase it. Perform the movements slowly and in a controlled manner.
Tip: Search YouTube for videos by typing “Eccentric exercises + the tendons you want to work” in the search bar. For example, here’s one for the Achilles tendon:
2. Plyometrics
Jumping and bouncing strengthen tendons through quick, explosive movements. Exercises like jumping in place or jumping onto a jump box are ideal. Beginners should start with small jumps, focusing on the quality of the movement rather than height or speed. Gradually increase the intensity over time.
3. Isometric exercises
These exercises involve maintaining a tense posture without moving the muscles. They strengthen tendons and muscles and are particularly well-suited for rehabilitation. One example is holding a squatting position facing a wall. Beginners should try to hold the position for a short period and gradually increase the duration.
Regularly incorporating these exercises into your training program will significantly improve the strength and health of your tendons.
The role of core training and weightlifting in strengthening tendons
Weight training is an essential element in strengthening tendons.
Core strengthening: Basic exercises such as the plank and side plank strengthen tendons by stabilizing the core muscle groups. This stabilization improves posture and reduces pressure on the tendons during more dynamic movements. If you are a beginner, it’s best to start with short, basic sessions. Keep your back straight, your abdominal muscles engaged, and maintain good form. Gradually increase the duration of your sessions to improve tendon strength.
Strength training exercises: You strengthen your tendons by subjecting them to significant stress. Exercises like squats, deadlifts, and bicep curls are effective. Start with light weights and focus on proper technique. Gradually increasing the weight allows the tendons to adapt and strengthen safely. It’s important to vary your exercises to target different tendon groups.
Complement your basic strength training with stretching and flexibility exercises. This helps keep tendons flexible and prevents stiffness that can occur during strength training.
Good practices for preserving your tendons
I am now going to give you two habits to always keep in mind: always warm up before exercise, and have a good recovery afterwards.
- Warm-up: Before putting stress on the tendon, it’s important to prepare it with light, progressive exercises. This improves blood flow to the muscles and tendons, making them more flexible and elastic. For example, in running, a few minutes of brisk walking or light jogging before your run can significantly reduce your risk of Achilles tendon injury.
- Post-workout recovery: Activities such as gentle stretching and using a massage roller can help the tendon return to its normal state. This recovery period reduces residual tension and facilitates the repair of micro-damage. For example, taking the time to stretch after a strength training session can prevent tendon stiffness and improve flexibility.
Regular stretching exercises improve tendon elasticity, which has a positive effect on preventing injuries and strains. I recommend paying particular attention to the areas used during exercise, but also including stretching exercises for all major muscle groups.
The impact of nutrition on tendon health
Diet plays a crucial role in tendon health. The nutrients we consume can strengthen (or weaken!) them. Good nutrition provides the building blocks necessary for tendon repair and strengthening. Here are the elements to pay particular attention to:
- Proteins: They are essential for tendon health because they are the main component of connective tissue. Foods rich in protein include chicken, fish, eggs, and legumes.
- Vitamin C: It is essential for the synthesis of collagen, the main component of tendons. Eat citrus fruits, peppers, kiwis, and strawberries.
- Omega-3: found in oily fish such as salmon, sardines, and chia seeds, they have anti-inflammatory properties that help reduce tendon inflammation, promote healing, and prevent injuries.
- Magnesium: it can be found in nuts, seeds, or leafy green vegetables… It helps to relax muscles and reduces stress on tendons.
- Zinc: found in red meat, seafood, pumpkin seeds, and legumes, it is important for tissue repair and immune function.
- + Drink water!!! Good hydration maintains tendon elasticity and facilitates the transport of essential nutrients.
What dietary supplements do I recommend?
Certain supplements are particularly helpful for supporting tendon health, especially since we tend to lack them in our diet. Here are the ones I recommend to my clients:
- Silicone: Often overlooked or even misunderstood, silicone plays an important role in the health of connective tissues such as tendons and ligaments. It promotes the formation of collagen and glycosaminoglycans, two essential components of connective tissue. Silicon is present in food, but its concentration is often reduced during the food refining process. Supplements can therefore help you reach the levels you need for optimal effects.
- Magnesium: a mineral that plays a vital role in the proper functioning of your body, including connective tissues. Magnesium helps relax muscles, thus reducing tension on tendons. Most French people do not meet the recommended daily intake, so it is common to obtain it in supplement form.
- Collagen: Supplementation with collagen peptides is associated with better tendon and ligament health.
- Vitamin C: as I’ve already mentioned, it’s essential for collagen synthesis and therefore for tendon health… If your daily diet doesn’t contain enough vitamin C, taking a supplement can be beneficial (it can be found in its natural form, for example, thanks to acerola ).
- Omega-3: Most people should take omega-3 supplements. We don’t consume enough through our diet, and we don’t respect the omega-3/6/9 ratio, which can create various dysfunctions. I already mentioned the benefits of omega-3 for tendons earlier…
ligaments, improve physical performance, and reduce your risk of injury.
Consequences of a training break on tendons (and tips for a gentle return)
It’s something we don’t often think about, but long breaks from training can have a significant impact on tendons. Tendons, like muscles, adapt to the loads placed upon them. If they aren’t used regularly, they will lose strength and elasticity, making you more vulnerable to injury.
- Without regular exercise, tendons can weaken and have a reduced capacity to withstand high loads.
- They become less flexible and less rigid, limiting the range of motion and increasing the risk of injury.
- They play an important role in shock absorption. Longer breaks can reduce this capacity and make your joints more vulnerable.
Tips for a gradual recovery
- It’s important to start again with low-impact exercises. Hiking, cycling, and swimming are excellent options.
- Incorporate muscle-strengthening exercises
- Include joint mobility, flexibility, and stretching exercises.
- Gradually increase the intensity and duration of your workouts, respecting your body’s limits.
- Pay attention to your body’s signals. If you experience pain or discomfort, reduce the intensity or take an extra day off.
- Maintain adequate fluid intake and a balanced diet to promote tissue recovery and repair.
