Tendons are a connective tissue that anchor muscle to bone. Tendons do not have a strong blood supply and thus depend on muscular contraction to feed the tissue and develop their ability to resist the effects of strong muscular contractions. Muscle force production typically increases more quickly than tendon strength at the outset of strength training programs, strength specialist Christian Thibaudeau explains, encouraging specific tendon-strengthening exercises. Slow, resisted lowering is perhaps the best way to develop tendon strength while improving blood flow via muscular contraction, Thibaudeau notes.
Strengthen the Tendons of the Shoulder
Step 1
Place two aerobic steps parallel, with enough room for you to lower your torso between them.
Step 2
Place one hand atop each step and lower yourself into a push-up by pulling your shoulder blades back and together and bending at the elbows until your upper arms and torso are parallel.
Step 3
Develop as much tension as possible without moving out of the position.
Step 4
Hold the position for as long as possible. As you fatigue, you will begin to lower slowly, a permissible motion.
Step 5
Stop the exercise when you can no longer maintain a slow lowering of your body.
Step 6
Rest up to three minutes.
Step 7
Repeat up to three more times.
Step 8
As you gain strength, elevate your feet on another aerobic step to increase the challenge.
Lower Extremity Tendon-Strengthening
Step 1
Stand in front of a weight bench, with one one foot approximately three feet in front of the bench and the other extended behind you, so the top of the foot rests atop the weight bench.
Step 2
Sink into a split squat position by dropping your mass straight down until the front shin is vertical and the front thigh is parallel to the ground.
Step 3
Develop as much tension as possible without moving out of position.
Step 4
Maintain your force production and hold for as long as possible. You will begin to sink lower into the split squat position as you fatigue, which is acceptable.
Step 5
Stop the exercise when you cannot maintain a slow fall or your back knee comes in contact with the floor.
Step 6
Repeat with leg positions reversed.
The Repetition Method for Tendon Strength
Step 1
Select a weight-training exercise that works more than one joint in the area in which you'd like to develop more strength. This can be a lunge for the lower body, for example, or a dumbbell row for the upper body.
Step 2
Choose a load no heavier than 75 percent of your best single-repetition lift and no lighter than 60 percent.
Step 3
Perform eight to 12 repetitions, a zone associated with increases in tendon strength.
Step 4
Repeat steps 1 through 3 with other areas of your body.
Tips and Warnings
- Boost the difficulty of the exercises by adding weights or increasing the range of motion by elevating the segment furthest away from the fixed point of a particular exercise. Tendon-strengthening exercises also place a high demand on the muscles, so you may be sore for up to three days after a session; introduce lower volumes and durations of each exercise in the early stages.
- Do not begin strength exercises if you have suffered a tendon injury until your doctor clears you for rigorous exercise. Eccentric-isometric activities can lead to temporary increases in blood pressure, placing the weak heart at risk of damage, so clear these types of exercise with your doctor.
Things You'll Need
- 2 aerobic steps or blocks about 1 foot high
- Weight bench
- Weights
References
- "Theory and Application of Modern Strength and Power Methods"; Christian Thibaudeau; 2006
- "Clinical Sports Medicine"; Peter Brukner and Karim Khan; 2001
