How to strengthen tendons and ligaments to improve mobility and prevent injuries
As we age, people begin to lose muscle strength, and tendons and ligaments begin to impair mobility. Therefore, physical therapy and sports medicine specialists recommend specific training to maintain endurance and avoid problems.
A study published by the National Library of Medicine explained that almost 25 percent of adults suffer from joint pain, especially older adults .
According to scientists, this problem can be treated with a balanced diet and controlled exercise to strengthen all muscles, tendons, and ligaments.
“Tendinopathy, which affects approximately 25 percent of the adult population, is a common cause of tendonitis. Aging tendons are often characterized by a reduction in the number and function of tendon stem/progenitor cells. Fragmented or disorganized collagen leads to pain, inflammation, and reduced mobility ,” the researchers commented.
Over time, muscles begin to weaken. Photo: iStock
One of the main causes of ligament and tendon weakening is microtrauma associated with aging. In some cases, people may require cell therapy.
“Due to the hypovascular and hypocellular nature of the tendon microenvironment, healing of aged tendons and related injuries is difficult with current pain/inflammation and surgical treatment techniques. Therefore, there is a need for new therapies, particularly cellular therapies such as cell rejuvenation, due to the decline in regenerative capacity with aging ,” they explained.
On the other hand, a study published in 'ScienceDirect' discussed tissue adaptation, which refers to the ability of tissues to modify their structure and function, whether physiological or pathological.
These are some exercises to strengthen tendons and ligaments 1. Eccentric exercises to increase resistance This exercise uses eccentric movements, which involve controlled muscle elongation under tension. This is ideal for strengthening tendons, according to researchers.
2. Isometric training for joint stability Isometric training is very helpful in strengthening joints and improving body alignment. This is especially recommended for older adults.
Low-impact exercises are the most recommended. Photo: iStock
Strength training is beneficial for increasing and strengthening muscle mass, but the increase should be gradual and depend on the individual's age and sex.
“It is essential to progress gradually in training to allow the connective tissues to adapt without overloading ,” according to orthopedic surgeon John Hinson.
4. Low-impact activities Low-impact activities help improve mobility, strengthen circulation, and help prevent cardiovascular disease. Something to keep in mind is that these activities should always be supervised by an expert to avoid injuries.
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