The health and strength of ligaments and tendons play a crucial role in our everyday lives, whether we are athletes or lead an active lifestyle. There are numerous practical exercises to maintain and improve their condition and function, helping to strengthen muscles, enhance flexibility, and prevent injuries.
In this article, we will discuss the role of ligaments and tendons in training, introduce exercises to strengthen them and provide practical tips on performing exercises correctly.
How to Strengthen Tendons and Ligaments: The Key to Successful Training
Ligaments and tendons perform essential functions in the body. Ligaments maintain joint integrity and allow joints to move. Tendons, on the other hand, transmit muscle forces to the bones, enabling movement.
A strengthened ligament-tendon system allows practical strength training and the performance of dynamic exercises, such as jumping, running in place, burpees, etc., increases endurance, develops speed, and reduces the risk of sports injuries.
Ligaments and tendons require special attention because they are more vulnerable to injury than muscles or bones. When we talk about sports injuries, we most often hear about “torn ligaments” or “strained tendons” rather than “damaged muscles” or “bone fractures”.
Human muscles can withstand enormous loads, and bones can bear several tons of pressure. However, ligaments and tendons are, unfortunately, the most prone to injury. Furthermore, strengthening them requires significant time. This is why it’s crucial to include special exercises for ligaments and tendons in training and maintain a proper diet.
Practical Exercises for Strengthening Ligaments and Tendons: Which Ones Exactly
It is necessary to incorporate exercise loads to strengthen the ligament-tendon system. Here are some examples. Remember to follow the correct technique when performing them
The exercises include:
- Jumps
- Medicine ball throws (using a weighted ball ranging from 1 to 20 kg, often used for various training and rehabilitation after injuries)
- Weighted squats
- Heel raises
- Lunges
- Wall sit
- Plank
- Balance exercises (help in effectively engaging muscles, tendons, ligaments, and joints, reducing the risk of their fatigue and injuries)
It is essential to follow the proper technique and not overload yourself. Therefore, it’s best to perform these exercises under the supervision of a trainer, especially if you are a beginner.
Moreover, for those who wish to recover and strengthen ligaments and tendons after injuries, engaging in therapeutic physical education (TPE) under the guidance of a specialist is necessary.
How to Strengthen Ligaments and Tendons: Proper Nutrition
In addition to training, it’s essential to maintain a proper diet. To strengthen ligaments and tendons, focus on these foods:
- Foods rich in mucopolysaccharides, such as mussels, seaweed, and shrimp
- Foods containing sulfur and selenium, like chicken fillet, beef, seafood, eggs, apples, and plums
- Sources of vitamin C, including black currants, apples, red bell peppers, rose hips, and cabbage
Additionally, you can take supplements, such as chondroitin (200 mg) and glucosamine (1500 mg). They help maintain cartilage elasticity, reduce joint strain, strengthen tissue connections, and aid recovery.
Also, remember the importance of drinking a minimum amount of water daily—1.5 to 2 liters.
Avoid products containing phosphates, such as crab sticks, white bread with baking powder, condensed milk, alcohol, processed cheeses, and sausages. Also, limit your intake of fatty meats, tea, and coffee.
