Tendons are fibrous tissues that connect muscles to bones. They play a role in muscle contraction, allowing your joints to properly move. Tendon strengthening plays a role in injury prevention and treatment. Keeping your tendons healthy and strong will keep your body operating as intended. Reduce your chances of injury by consulting your doctor prior to starting any new activity program.
Types
Different types of tendon-strengthening exercises exist. Some exercises include lifting barbells or hand weights. Weight-lifting exercises include bench maneuvers such as the overhead presses, dead lift, squat, arm curls and the power clean. Starting out with lower weights is essential for injury prevention. Other types of strengthening exercises rely on using only your body weight. These include wall slides, step ups, leg lifts, leg raises and inner thigh lifts.
Function
Tendon strengthening can function as physical therapy during recuperation. Strengthening can rehabilitate your injured tendons and muscles to a healthy, normal-functioning level. Strengthened tendons will help you regain joint functioning. Recuperation may be needed after tendon surgery or tendon injury. Exercises need to be done daily, according to the American Academy of Family Physicians. Each exercise involves three sets, with 10 repetitions each. Exercises also function as injury prevention by keeping your tendons strong. Strengthened tendons can can tolerate greater stress. Strong, healthy tendons reduce likelihood of injury.
History
Tendon strengthening may be used to counteract tendon weakness. Tendon weakness can be caused by a number of events including cuts, injury, tears, steroid use, tendinitis, age degeneration or prolonged immobility. Not using your tendons weakens them. Tendon weakness can be linked to blood-flow disrupting diseases such as leukemia, gout, diabetes, rheumatoid arthritis, renal failure and infection, according to the American Academy of Orthopaedic Surgeons. Strengthening your joint's surrounding tendons, provides support and stability to the joint.
Warning
Tendon strengthening can be harmful to your health. Maneuvers need to be done correctly, using proper technique and form. When lifting weights, lift only what is comfortable. Avoid abrupt movements. Lifting weights that are too heavy can cause injury. Doing too many repetitions or exercising too frequently may cause injury. Not properly warming up or cooling down may cause injury. Some exercises may not be suitable to your individual situation.
Benefits
Tendon strengthening may be a natural alternative to surgery. Leg tendon maneuvers can improve sense of balance, improve posture, increase your independence and properly prepare your body for running and/or walking, according to the National Institute on Aging. Hand tendon strengthening can make lifting, grasping and holding items easier. Exercises make everyday activities such as getting in and out of chairs, climbing stairs and vacuuming easier. Exercises offer versatility since they can be done at a gym or at home. Weights can be water-filled gallon jugs, ankle weights, resistance bands or canned soup.
