When you do strength training, you usually think of building your muscles, but it is just as important to work your body's tendons, says the Peak Performance website. Tendons are the thick fibers that connect your muscles to the bones and therefore work with your muscles to produce power. They are stronger but less flexible than muscles, so tendon injuries are reasonably common; however, certain exercises can help you recover from an injury or build strength to reduce the likelihood of tendon injuries occurring in the first place.
Precautions
Some of the most injury-prone tendons are those in the shoulder and knee and the Achilles tendon, which connects your calf muscle to your ankle bone. This is because they are used in most repetitive daily activities and strenuous exercise. If you injure a tendon, Sports Injury Clinic advises rest and icing the area until the pain subsides and you can move without pain. Always seek medical advice before beginning rehabilitation exercises.
Achilles Tendon Exercise
This exercise will strengthen your calf muscles and Achilles tendons. Sit in a chair with your feet flat on the floor and your toes in front of your knees. Sports Injury Clinic says to slowly lift your heels off the ground so only the balls of your feet are touching the ground, then lower them back down. Aim to lift your heels as far off the ground as you can. Start with two sets of 10 repetitions, and increase the number of sets as you become stronger. Once your strength has significantly improved, try standing up with the balls of your feet on the edge of a step and your heels hanging off the step. Lower your heels down as far as you can, then slowly rise up on the balls of your feet. Repeat this exercise as many times as you can, but stop if you feel any pain.
Knee Tendon Exercise
According to Sports Injury Bulletin, this exercise rebuilds and strengthens the patellar tendon, which is under your kneecap. It requires an step inclined at about a 45-degree angle. If you don't have an inclined step, you can try doing the exercise while facing down a moderately steep hill or ramp, or with your heels on the edge of a curb and your toes on the ground, says Sports Injury Bulletin. Whatever you choose, make sure you have something to hold on to if you need extra support. Stand on the incline with your feet hip-width apart, then slowly lower into a 90-degree knee squat for a count of three. Return to standing to a count of one. Repeat this exercise as many times as you can without feeling pain.
Shoulder Tendon Exercise
You will need a baseball bat, broom or similar for this exercise, which stretches and strengthens the shoulder tendon, or rotator cuff. The Joint Pain Solutions website says to lie on a bed or on the floor with your knees bent up toward the ceiling. Hold the bat with an overhand grip, so the tops of your hands are facing you and your fingers are curling over the bat. Your arms should be straight and shoulder-width apart at all times. Slowly raise the bat up and over your head as far as you can go until you feel a stretch in your shoulder. There may be some slight discomfort, but you should not feel any pain, and your uninjured arm should control the movement. Hold the stretch for up to 15 seconds, relax and repeat two more times.
