Does Strength Training Help Strengthen Tendons?

Strength training is effective at strengthening tendons and is a protocol that is recommended by some of the most renowned institutions, including the National Institute of Arthritis and Musculoskeletal and Skin Diseases and the National Academy of Sports Medicine. The afflictions known as tennis elbow, golfer's elbow and runner's knee are all examples of tendon injuries. Tendon injuries can sometimes be prevented and injuries can definitely be improved by strengthening the tendons.

Tendons

Tendons are tough, rope-like bands of connective tissue that merge into the muscle fibers and join your muscles to your bones. They are composed primarily of collagen and work with the muscles to stabilize joints and produce movement, such as muscular extension and contraction. A healthy tendon has good elasticity, is strong and capable of great power. Strength training will strengthen tendons concurrently with muscles, but injuries and imbalances can occur that require special attention and rehabilitation.

Tendon Injuries

Tendons can be injured or sustain damage when your muscles move in new or repetitive ways, when they go beyond their normal range of motion or when they do more work than they can handle. Injuries range from microscopic tears to partial tearing to a complete tear or rupture. Tendon tissue heals more slowly than muscle tissue and can easily be re-injured before it is fully healed which leads to a chronic situation. Tendinitis can occur anywhere a tendon connects a bone to a muscle, but according to the Cleveland Clinic, the most common places are the thumb, elbow, shoulder, hip, knee and Achilles tendon. Furthermore, as your tendons age, they tolerate less stress, are less elastic, and tear more easily, so while anyone can get tendinitis, it is more common in adults over the age of 40.

Strengthening Tendons

Strength training is effective at strengthening your tendons along with your muscles. Having strong tendons can help prevent injury, and according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, "Rehabilitating a partial or complete tear of a tendon requires an exercise program" to restore the ability to bend and straighten the joint and to strengthen the joint to prevent repeat injury. Resting an injured tendon is initially necessary, but to prevent atrophy and stiffness from disuse, physical therapy and gentle exercise will help to heal and strengthen tendon tissues. A program that starts slowly and progresses gradually is necessary for the tendons to adapt to new loads without further re-injury. The National Academy of Sports Medicine has specific guidelines on corrective exercises for various types of tendinitis. For instance, calf raises are recommended for strengthening the Achilles tendon.

Eccentric Strenth Training

Eccentric strength training, which focuses on the lengthening of the muscles rather than the contraction of muscles, is particularly effective at treating tendinitis and strengthening tendons, according to the Nicholas Institute of Sports Medicine and Athletic Trauma. For example, when performing a calf raise, the lifting portion is concentric and the lowering portion is eccentric, so the lowering portion would be the focus of the exercise.