Ligaments and Tendons - How to Strengthen
Our tendons and ligaments provide an elastic recoil response that allows us to run, jump and lift heavy things quickly. As we age, tendon elasticity decreases. So how do we increase tendon elasticity?
Ligaments and tendons are the connective tissue that link muscles to bones, both can be torn or overstretched but they differ in function and are essential to body mechanics. They both are made up of fibrous connective tissues and that's where the similarity ends. Unlike muscles, which adapt relatively quickly to exercise, tendons and ligaments respond more slowly due to their lower blood supply and metabolic rate.
Tendons and ligaments are composed primarily of collagen fibers, which provide strength and a small degree of elasticity. Tendons, connect muscle to bone, transmit forces to facilitate movement while ligaments connect bones to each other providing stability. The unique composition of these tissues allows them to withstand tension and absorb shock, but it also makes them susceptible to overuse injuries.
Training them is essential.
The principle of progressive loading is fundamental in tendon and ligament training. By changing or progressing your workouts, you can keep your muscles challenged and stay stronger. A drawback is that it can be dangerous if done too quickly, so you must use progressive overload training gradually allowing them to adapt and strengthen over time. Eccentric exercises, where muscles lengthen under tension, such as the downward phase of a bicep curl, are particularly effective for tendon training. Research has shown that eccentric training could lead to significant increases in tendon stiffness and cross-sectional area, indicating improved tendon health.
For ligament training, low-intensity, high volume exercises are beneficial. This approach helps improve the circulation within these tissues.
Plyometric exercises, which involve explosive movements like jumping, squat jumps, or quick step ups, can also benefit tendon and ligament strength.
These activities increase the storage and release of elastic energy in the tendons, improving their efficiency and resilience. A study showed the efficacy of plyometrics in enhancing tendon properties.
Adequate nutrition and hydration play a vital role in connective tissue health. Nutrients like protein, particularly collagen, vitamin C and minerals such as manganese and copper are essential for collagen synthesis and tissue repair.
Have you been training your ligaments and tendons?
1. What are ligaments? - InformedHealth.org - NCBI Bookshelf (nih.gov)
2. Progression of volume load and muscular adaptation during resistance exercise - PMC (nih.gov)
4. The impact of nutrition on tendon health and tendinopathy: a systematic review - PubMed (nih.gov)
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