How do I strengthen my tendons?
Online Answer
Resistance exercise can strengthen tendons, although they take longer to respond than muscles. Studies on mice with mini-treadmills has shown that exercise increases collagen turnover in tendons, as well as encouraging blood flow..
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Bromelain, an enzyme extracted from the stem of the pineapple plant, has been reported to reduce pain and swelling in acute soft tissue injuries, but no study has been done to compare its effect with that of fresh pineapple juice on the healing of acute tendon injuries.
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Motion exercises specific to your physical injury support the healing process. These may be provided by a physical therapist, chiropractor, or other sports medicine provider. During the first 4 weeks of recovery, movement to promote blood flow is the most effective way to speed ligament recovery.
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Tendon injuries can be very painful and difficult to heal—even with rest, medications and physical therapy. Standard treatment can include medication, physical therapy and sometimes even surgery.
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In this study, topical fish oil alone improved structural stiffness of the repairing tendon, and the combined treatment effect of ultrasound coupled with fish oil showed improvement in both stiffness and strength at 4 wk..
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Tendons require weeks of additional rest to heal. You may need to make long-term changes in the types of activities you do or how you do them. Apply ice or cold packs as soon as you notice pain and tenderness in your muscles or near a joint. Apply ice 10 to 15 minutes at a time, as often as twice an hour, for 72 hours..
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