Tendons connect muscle to bone and ligaments connect bones to each other. Tendons and ligaments are made up of collagen and elastin. Supplements that benefit collagen and elastin will benefit tendons and ligaments. It is important that these soft tissues be proportionally strong to the muscles that act on them. If a tendon is not strong enough to transfer the force produced in the muscle to the bone, it can rupture. A ligament can rupture if it is weak when a muscle force causes a bone to begin to pull apart, as happens when the tibia moves away from the femur, causing an anterior cruciate ligament, or ACL, injury.
Glucosamine
Glucosamine is produced in the body in small quantities. It is best recognized as a supplement that is used in the treatment of osteoarthritis. The University of Maryland Medical Center (UMMC) reports that glucosamine can prevent the loss of cartilage in patients wth osteoarthritis. Tendons and ligaments, which are made up of the same compounds as cartilage, can theoretically also be maintained or strengthened by glucosamine supplementation. The recommended dosage for glucosamine is up to 1,500 mg per day.
Chondroitin
Chrondroitin serves much the same purpose as glucosamine. It is a substance that is made naturally in the body in small quantities. Chondroitin is most often used in the treatment of osteoarthritis. It acts by attracting water molecules to itself, according to UMMC. If you think of a sponge absorbing water when exposed to moisture, you can visualize what chondroitin does. The increased water content causes the tissue to expand and be lubricated. Tendons and ligaments may benefit from glucosamine because the extra water it attracts can make them less stiff. If tendons and ligaments are less stiff, they are harder to break, just like warm taffy is harder to break than cold taffy. The recommended dosage is up to 1,200 mg per day.
Cissus Quadrangularis
Cissus quadrangularis is a plant that is grown mostly in India. It has been used for thousands of years in Asia. Most contemporary research on it focuses around its ability to heal and strengthen bones. According to Cuttingedgemuscle.com, studies have shown that cissus quadrangularis can strengthen bones weakened from glucocorticoids, which are estrogenic and degrade the strength of bones, muscles, tendons and ligaments. Cissus quadrangularis can offset the effects of glucocorticoids and as a result may strengthen tendons and ligaments. The most common glucocorticoid is cortisol, whose levels can increase as a result of stress or exercise. According to Cuttingedgemuscle.com, cissus quadrangularic can safely be taken in dosages of up to 500 mg per day.
