Why Your Tendons Might Not Be Healing Like You Expect
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Imagine if the ropes holding a bridge together were made when the bridge was first constructed, and no new ropes were ever added. This is somewhat akin to how your tendons function. They are largely composed of collagen that your body built before you turned 17, and they don't get replaced much throughout your life. This intriguing fact, revealed by scientists using carbon dating on human tendons, could explain why your elbow still clicks or why your shoulder won't heal.
Tendons: The Cables of Motion
Tendons are the cables that connect muscles to bones, allowing movement. They are incredibly strong and can handle immense forces, like your Achilles tendon managing over 1,000 lbs when you run. However, their strength relies on the alignment of collagen fibers. When injured, these fibers become disorganized, weakening the tendon.
Blood Flow: The Healing Limitation
Unlike muscles, tendons have poor blood supply, especially in areas like the Achilles tendon just above the heel. This limited blood flow means fewer nutrients and repair cells reach them, slowing the healing process. This is why a tendon injury could linger for months, unlike a muscle injury that heals more quickly.
The Achilles tendon often ruptures in the area with the least blood flow, demonstrating the connection between blood supply and tendon health.
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The Surprising Truth About Exercise
Exercise does more than build muscle. It can also aid tendon recovery by providing the right signal to align collagen fibers correctly. Dr. Alfredson discovered that instead of resting, targeted exercises like eccentric heel drops can significantly improve tendon health, even after chronic pain. This method involves controlled lowering of the heel to stimulate proper tendon alignment.
Stand on a stable step with heels off the edge.
Use the good leg to rise onto your toes.
Shift weight to the injured leg.
Slowly lower the heel below the step.
The Role of Nutrition in Healing
Supporting tendon healing isn’t just about exercise; nutrition plays a crucial role. Consuming gelatin with vitamin C before workouts can double collagen synthesis, enhancing the repair process. Vitamin C is essential for collagen formation, acting as the crew that lays the bricks.
A Gentle Reminder
Understanding your tendons' needs can transform how you approach healing. Instead of relying on rest, providing the right load and nutrition could help your tendons recover more effectively. Consider discussing any changes with a healthcare professional to align with your health goals.
Your tendons hold the key to your movement, operating on materials from your youth. By understanding their unique needs, you can support them in a way that helps you move like you’re 30 again. Consistency, patience, and the right approach can make all the difference.
