Tendons are connective tissue in the form of ropes or bands that connect muscle to bone to transmit energy from muscle to bone, allowing body movement to occur. Similar to muscles, tendons must also be strengthened because strong tendons can prevent injuries during athletic training, increase strength, and increase the speed of sprinting short distances. If a tendon injury occurs, you will often have to slowly rehabilitate the tendon through very precise movements. Tendon strengthening takes more time than muscle strengthening, so in addition to targeting tendon strengthening by doing specific core exercises, you should also adapt your body to regular fitness training to prevent injury, and not just keep putting more weight on it..
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Method 1 of 2: Doing Tendon Strengthening Exercises
Step 1. Do the exercise in a half squat position
One way to strengthen the tendons in your feet is to do the right half-squat position. To do this exercise, start from a standing position with your feet shoulder-width apart and pointing your toes slightly out. Slowly bend your knees and lower yourself as if to sit in a chair until your hips are lower than your knees. Hold this position for ten seconds before returning to a standing position. Lift your arms forward to maintain balance.
You can vary this half-squat position exercise in various ways to make it more complex. Try doing this half-squat position on a training board that is uphill facing down, or do this position holding onto one leg and then try to lift one leg
Step 2. Perform a half squat position with a barbell
If you're used to a regular half-squat position, increase this exercise with weights using a barbell or dumbbell while holding it against your shoulders and doing some movement within a certain range of motion. Use a barbell rack (power rack) to adjust the height of the dumbbells slightly below the shoulders, placing the dumbbells across the back of your neck against your shoulders. Lift this dumbbell by pressing your heels to the floor while strengthening the muscles in the chest, then do a partial half squat position starting from 10 cm first.
- The half-squat exercise using barbells and dumbbells is an advanced training technique, so it's best to find a trainer before doing this exercise.
- It's a good idea to use a knee wrap for added strengthening and avoiding knee injuries.
Step 3. Perform heel pressing exercises every day
This exercise is very easy to do because it doesn't take much time or no gym equipment at all, and it's great for strengthening the Achilles tendon, which connects the calf muscle and heel bone. Start by standing on a slightly elevated surface with the balls of your feet planted while letting your heels hang. Lift yourself up on tiptoes, then lower yourself slowly until your heels are pushed down as far as you can, then try to hold on to this position before you return to the starting position.
- You can do this exercise with your knees straightened or slightly bent. Different knee positions work different muscles, but both moves are beneficial for your tendons.
- Add variety and complexity to this exercise by pressing your knees while lifting one leg or adding weight by holding a barbell.
- You can see and feel the results by doing three to fifteen repetitive movements.
Step 4. Do several sets of weight training for the back shoulders
This exercise is very useful for strengthening the triceps tendon and the back of the shoulder tendon. Use a dumbbell rack to place the dumbbells on your shoulders as in the dumbbell half squat exercise. Standing with your feet directly under your hips, bend your knees a few inches, then stand back up, straightening your whole body and straightening your arms to lift the dumbbells over your head.
- Use your legs to absorb the pressure as you return to the starting position while placing the dumbbells over your shoulders.
- This exercise can cause injury if not done properly, especially in the rotator cuff, so ask a coach to help you do the exercise with weights and determine the number of repetitions.
Step 5. Perform the triceps tendon lengthening exercise while lying down
This exercise is very beneficial for your triceps tendon. Start by lying on your back on an exercise bench. Hold the dumbbells by straightening your arms up perpendicular to your chest and the floor while pulling your elbows inward toward each other. Keeping your upper arms still, bend your elbows to lower the dumbbells until they almost touch your forehead, then return to the starting position.
Many people find it more comfortable to practice using E-Z dumbbells for tricep strengthening while lying down
Step 6. Perform partial repetitions
In addition to doing the exercises above, you can also train the tendons by doing partial repetitions. This partial repetition focuses on movement within a limited range. By limiting your range of motion to just a few centimeters, you'll be able to use more weight or do more repetitions, which is great for strengthening your tendons.
- For example, in the half-squat with dumbbells, try squatting only 10 cm apart instead of going down further.
- Since half or quarter reps allow you to increase the weight, use a dumbbell rack to prevent injury.
Step 7. Perform several sets of exercises to strengthen the same muscle group on certain days
For example, Monday you might want to work your shoulders, Tuesday you work your chest, rest on Wednesday, Thursday you work your thighs and legs, then work your arms on Friday.
Working all core muscle groups consistently also means working all your core tendons consistently which not only strengthens but also increases the flexibility of your tendons which will be very beneficial to prevent injury during fitness training
Method 2 of 2: Strengthening Tendons After Injury
Step 1. Try consulting a physiotherapist
One of the most common reasons people commit to training want to strengthen their tendons is after a tendon injury. If you suspect a tendon related injury, see your doctor immediately for a proper diagnosis. If you are correct, your doctor will refer you to a physiotherapist who can advise you on the proper exercises to restore your tendon.
Tendon injuries usually require a few weeks of rest with limited movement instead of tendon strengthening exercises, so you should especially consult with someone who is an expert in this area. You may unknowingly exacerbate the problem by trying to strengthen a tendon that actually needs rest
Step 2. Perform lengthening exercises without using weights
Tendons will work the most when the movement stops. For example, you will feel the strongest stretch in the Achilles tendon when fully flexing your ankle as in an attacking motion. To start with light tendon exercises, do full lengthening exercises on the tendons without using weights.
- Also vary the movement to work the tendons. If you want to strengthen the tendons in your wrist, for example, don't just move your wrist left and right or up and down, but rotate your wrist in the opposite direction as well.
- You will need to do this exercise on the injured tendon for about ten minutes at a time as long as it doesn't hurt. If this movement causes pain, rest the tendon for a day or two, and if it still hurts, contact your physiotherapist.
- Tendons will work the most when they are fully extended, so you can add to the exercise by holding the movement for ten seconds as your tendons lengthen.
Step 3. Add light weights to the tendon lengthening exercise
Once your tendons have recovered so that you can do a full lengthening with tendon bending motions without pain or difficulty, try practicing with light weights. The weight of the load depends on the extent of the injury and the tendons you want to strengthen. For wrist tendon lengthening, you only need to use a weight of half to one kg. For larger tendons such as the quadriceps tendon, use a 2 kg weight for the ankle.
- Physiotherapists can provide additional recommendations on how much weight you should use depending on your injury.
- If the weights you use are too heavy, you can always reduce them, you can also train without using weights, or alternate daily between using and not using weights.
Step 4. Use an elastic band to practice the movement
Elastic bands for exercise are especially beneficial for tendon injury recovery because they can help you control the amount of stress placed on certain areas of your body, and increase the stress at the end of the range of motion that makes the tendons work the most. Place the band in a light tug at the start of the movement so that stretching the band can increase the workload on your tendons.
Once your tendons are stronger, you can hold the bend longer. As with muscles, holding the length of the tendon for longer strengthens the tendon, so holding the tendon at full length-by stretching the elastic band as far as possible-at the top of the repetition for ten seconds will give your tendon additional exercise
Step 5. Focus on the eccentric phase of each repetition
The eccentric phase of repetition refers to when the muscle contracts while lengthening. For example, the eccentric phase of the barbell arm exercise occurs when you slowly lower the barbell while the arm muscles simultaneously lengthen as you lengthen the muscles by straightening your arms while actively contracting them to resist the force of gravity pulling the weight down, instead of pulling the weight down. let this burden fall. Focusing on the eccentric phase during training is highly recommended for people with tendon injuries. While exercises with elastic bands are more difficult to perform, using a light barbell with a focus on the eccentric phase will strengthen your tendons.
Tips
- Seek the help of a sports coach if you don't know how to properly use weight training equipment.
- Don't practice anything that causes pain or discomfort.
- Perform the movement using weights with a short range of motion. Moving the weight a short distance from the starting position to the finish will ensure that you don't use momentum to move, so this exercise can strengthen your tendons and ligaments with the added weight.
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Do two to three sets of six to ten repetitions of each movement. The best way to practice is to do the exercises slowly and correctly so you can get the maximum benefit from strengthening the tendons.
Warning
- Some tendon-strengthening exercises such as the half-squat position and strengthening the back of the shoulder tendons with dumbbells can cause injury if not done correctly. If you are not used to doing tendon exercises, consult a sports coach to find out the most appropriate exercise technique.
- This information should not be considered as a substitute for your need to meet and train with your physiotherapist in recovery from a tendon injury. You should always consult a healthcare professional when it comes to injury recovery.
