Tendons are a type of connective tissue that attaches your muscles to your bones. It is completely normal for your tendons to stretch slightly in order to permit movement of the muscles during activity. In fact this is actually an essential property of tendons; otherwise they would tear with any sort of movement or stress. However, tendons can become overstretched or even torn when stretched beyond their limit. This is commonly referred to as a strain.
Tendon Elasticity
Tendons are composed mostly of a type of protein known as a collagen, which contributes to its elasticity and ability to stretch. This property is useful during movement as the muscles are lengthened and contracted. Activities that involve a lengthening of the muscle followed by a shortening benefit most from tendons that are very elastic. This includes activities such tennis, soccer, baseball and gymnastics. The theory behind this principle is that the more elastic a tendon is, the more likely it will be able to absorb any forces applied to the muscle.
Causes of Tendon Strains
Strains occur when the muscles or tendons are overstretched or torn. Strains can present acutely or may be a chronic issue. Acute strains may result from direct hits to the tendon, stretching "cold" muscles, improper warm ups prior to exercise or excessive force applied to the muscle. Chronic strains tend to persist over a longer period of time and typically result from overuse or overtraining.
Grades of Strains
Tendon strains are classified by grades according to the severity of the injury. Grade I strains are mild injuries in which the tendon is slightly overstretched. Grade II strains are moderate injuries in which the tendon is partially torn but is still intact. Grade III strains are the most severe and involve a complete tear of the tendon, leaving the muscle unattached to the bone.
Prevention of Strains
Although you can't always avoid strains, there are several things you can do to decrease your risk of overstretching the tendon. One is to warm up properly for about 10 minutes prior to engaging in physical activity. This will help to loosen the muscles so that they are able to stretch and adapt to stresses better. This is somewhat analogous to stretching a rubber band. If you place the rubber band in the freezer and then try to stretch it, it will probably break or be very resistant to stretching. However, if you hold the rubber band in your hand for several minutes, it will become loose and stretchable again. A proper warm up consists of any type of light aerobic activity that gets your heart rate up slightly such as a brisk walk or slow jog. Stretch after the warm up is completed. To protect the tendon from injury, always wear protective gear if you participate in a contact sport. Lastly, do strength training exercises regularly to increase the strength of the muscles and reduce the likelihood of injury.
