#achilles tendon lengthening success rate

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Tendon Transfer & Achilles Tendon Lengthening: Key Treatments for Diabetic Foot Health

Diabetes can lead to serious foot complications, which, if untreated, may result in pain, limited mobility, and even amputation. Advanced treatments like tendon transfer and achilles tendon lengthening offer effective solutions to improve foot function and prevent severe diabetic foot issues. This article provides a simple, clear overview of these procedures, their benefits, and how they support foot health for diabetic patients. If you’re looking for quality care, Surat Diabetic Foot & Ulcer Clinic specialises in effective treatments for diabetic foot conditions.

How Does Diabetes Affect Foot Health?

Diabetes often impairs the body’s ability to heal and regulate blood flow, especially in the lower extremities. This reduced circulation can make tendons and other soft tissues more vulnerable. For example, the achilles tendon can tighten over time, leading to foot deformities and increasing the risk of sores, pressure ulcers, and infections. Tightness in the tendons in foot can worsen these complications, making procedures like tendon transfer and achilles tendon lengthening vital for maintaining foot health and improving mobility.

What is Achilles Tendon Lengthening?

Achilles tendon lengthening is a procedure designed to release tension in the achilles tendon by creating small incisions, allowing the tendon to stretch and reduce pressure on the foot. This procedure, also known as achilles tendon lengthening surgery, is especially helpful for people with tight tendons that restrict movement and cause discomfort.

A high achilles tendon lengthening success rate is typically achieved with this procedure, particularly in diabetic patients. The benefits include enhanced posture, reduced pain, and increased ability to walk with ease. Patients who undergo Achilles tendon lengthening often experience improved quality of life, especially with consistent post-operative care provided by clinics like Surat Diabetic Foot & Ulcer Clinic.

Understanding Tendon Transfer

Tendon transfer is another surgical approach that redistributes tendons to balance the muscles in the foot. During this procedure, a tendon is relocated to a different part of the foot to support areas that are weakened or deformed. This realignment helps improve balance and reduce pressure on parts of the foot that are prone to sores and ulcers.

For diabetic patients, tendon transfer is particularly beneficial, as it addresses foot deformities and restores balance. When followed by the necessary post-operative care, it can enhance overall foot function, reduce pain, and prevent future complications. Surat Diabetic Foot & Ulcer Clinic specialises in tendon transfer surgery, helping diabetic patients regain stability and comfort in their daily activities.

Achilles Tendon Lengthening vs. Tendon Transfer: Which is Right for You?

While both achilles tendon lengthening and tendon transfer address diabetic foot complications, they serve different purposes:

Achilles Tendon Lengthening: This procedure primarily reduces tension in the Achilles tendon to improve flexibility. It’s ideal for patients with limited ankle movement who are prone to heel ulcers.

Tendon Transfer: By realigning tendons in foot, this procedure improves overall foot stability and is suitable for those with muscle imbalances or structural deformities.

Both procedures offer significant benefits, but a consultation with a specialist at Surat Diabetic Foot & Ulcer Clinic can help determine the best approach for each individual’s condition.

Benefits of Tendon Lengthening and Transfer Surgery

Tendon lengthening surgery and tendon transfer provide several advantages for diabetic patients:

Improved Mobility: By reducing tightness and addressing deformities, these procedures enhance movement and ease of walking.

Ulcer Prevention: Lengthening the Achilles tendon reduces pressure points, minimising the risk of developing foot ulcers.

Enhanced Quality of Life: With restored balance and flexibility, patients find it easier to carry out daily activities comfortably.

Long-Term Success: Studies, such as those available on PubMed, indicate that Achilles tendon lengthening surgery generally has a high success rate for diabetic patients who follow a structured recovery plan.

By choosing a reputable clinic, such as Surat Diabetic Foot & Ulcer Clinic, patients can access comprehensive care, improving outcomes and quality of life.

Post-Operative Care for Successful Recovery

After undergoing tendon transfer or achilles tendon lengthening, it’s essential to follow a thorough post-operative plan to ensure a smooth recovery:

Rest and Rehabilitation: Limiting movement initially helps the tendons heal, while gentle exercises gradually restore flexibility and strength.

Proper Footwear: Special footwear for orthotics is often recommended to support the foot and prevent re-injury during recovery.

Regular Follow-ups: Routine check-ups help monitor recovery and address any concerns early on, which is crucial for diabetic patients.

Commitment to post-operative care is vital for achieving the best results from tendon transfer and achilles tendon lengthening surgery.

Conclusion

Diabetic foot issues can be complex, but treatments like tendon transfer and achilles tendon lengthening offer effective solutions for improving mobility and preventing complications. These procedures not only enhance foot health but also lead to a better quality of life for diabetic patients. For those seeking specialised care, Surat Diabetic Foot & Ulcer Clinic provides comprehensive treatment options to support diabetic foot health and help patients lead an active life.

For expert diabetic foot care solutions, connect with Surat Diabetic Foot & Ulcer Clinic! Reach us at +91 8849066499 or email info@suratdiabeticfootcare.in Your path to specialised care starts here!

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Club Foot (Talipes Equinovarus) – Clubbed Feet Treatment

If you have a child with clubfoot, also called Talipes Equinovarus, you may be wondering what the best treatment options are. You’re not alone – here’s what our doctors have to say about this common condition.

What Is Club Foot (Talipes Equinovarus)?

Club foot, otherwise known as talipes equinovarus, is a congenital deformity of the foot that causes it to turn inward and downward. This condition can affect one or both feet, resulting in clubbed feet, in which the heel of the foot faces inward and the toes point outward. Treatment for clubfoot generally requires a combination of physical therapy and casts to stretch the muscles and tendons in order to correct the positioning of the foot. Surgery may also be necessary and is usually done after non-surgical treatment if clubfoot still needs to be corrected further. In most cases, clubfoot can be corrected with a high success rate if treated correctly early on.

What Causes Club Foot?

Club foot is a condition that affects the feet and ankles of an affected individual, causing them to turn inwards and downwards. While what causes club foot is still unknown, many doctors theorize that genetics and environmental factors could play a role, including infections or reduced circulation in the uterus during pregnancy. Research has suggested that club foot may also be attributed to imbalances in hormones or other chemicals involved in forming a baby’s feet during pregnancy. Although further studies need to be done to provide more conclusive evidence, it is clear that there are numerous potential causes of club foot that require investigation so we can better understand this condition.

Non-Surgical Treatment Options

Non-surgical treatment options are typically the first line of defense, especially for infants and young children. These methods focus on gently correcting the deformity through a series of manipulations and support devices.

A. Ponseti Method

The Ponseti method is a highly effective and widely used non-surgical treatment for clubfoot. It involves a series of gentle manipulations, casting, and bracing to gradually correct the deformity.

Description and Effectiveness

The Ponseti method has a success rate of over 90% in treating clubfoot in young children. This approach is favored due to its low risk of complications, minimal invasiveness, and its ability to preserve joint mobility.

Steps Involved

Gentle manipulation and casting: A specialist will carefully manipulate the child’s foot to improve its position, followed by the application of a cast to hold the foot in place. This process is repeated every week for several weeks, with each manipulation bringing the foot closer to the desired alignment.

Achilles tenotomy: In some cases, a minor surgical procedure called Achilles tenotomy is performed to lengthen the tight Achilles tendon, further improving the foot’s position.

Bracing: After the casting process, the child will be fitted with a custom-made brace to maintain the corrected foot position. The brace is typically worn for 23 hours a day initially and gradually reduced to nighttime use over several years.

B. French Method

The French method is another non-surgical treatment option for clubfoot, focusing on stretching, taping, and physical therapy to correct the deformity.

Description and Effectiveness

While not as widely adopted as the Ponseti method, the French method has shown success in treating clubfoot, especially in cases where the Ponseti method is not feasible or effective.

Steps Involved

Stretching and taping: The foot is gently stretched and taped into a corrected position, with the tape being changed every few days. This helps to gradually improve the foot’s alignment over time.

Physical therapy: Alongside stretching and taping, regular physical therapy sessions help to strengthen the muscles and improve flexibility in the affected foot.

Bracing: Similar to the Ponseti method, bracing is used to maintain the corrected foot position, and the duration of bracing depends on the severity of the deformity and the child’s age.

Surgery for Club Foot

Surgery is often considered the most successful form of treatment for club foot. While surgery for club foot is an incredibly complex and delicate process, when performed by a skilled surgeon, it can be remarkably successful with little complication.

The surgery typically involves repairing misaligned tendons and ligaments, as well as shortening them to improve the overall flexibility of the foot. After surgery by the podiatrist, the patient must go through intensive physiotherapy to help with the flexibility and movement of their newly adjusted foot. With diligent physical therapy and proper rehabilitation, most patients see tremendous improvements in their quality of life after successful club foot surgery. There are various surgical techniques and approaches used to correct club foot, and the goal of all of them is to improve the flexibility and range of motion in the affected foot and help patients regain mobility.

During a surgery known as an anterior tibial tendon transfer, a tendon is relocated from one area of the foot to another in order to correct deformity. The goal of this procedure is to decrease tightness and give patients more flexibility with their own range of motion. Additional practices such as stretching, bracing, and casting can all be used in conjunction with surgery if needed. Ultimately, restoring functionality within the feet and helping patients regain mobility are our primary goals when treating club foot.

There are other types of surgery for club foot, that ultimately depend on factors such as the severity of the deformity, the patient’s age, and their overall health. Other surgical options include:

A. Soft Tissue Release

Soft tissue release is a surgical procedure that aims to lengthen and reposition the tight tendons and ligaments surrounding the affected foot.

Indications and Goals

Soft tissue release is typically recommended for patients who have not responded well to non-surgical treatments or for older children and adults with clubfoot. The goal is to improve the foot’s alignment, function, and appearance.

Procedure Overview

During the surgery, the surgeon makes incisions to release the tight tendons and ligaments, allowing the foot to be repositioned into a more normal alignment. In some cases, additional procedures such as tendon transfers may be performed to enhance foot function.

Postoperative Care and Rehabilitation

After the surgery, the patient’s foot will be placed in a cast to maintain the correct position. Physical therapy and bracing are often prescribed to help with recovery, improve mobility, and prevent the recurrence of the deformity.

B. Osteotomy and Joint Fusion

Osteotomy and joint fusion are more invasive surgical procedures that involve reshaping or fusing the bones in the affected foot to correct the clubfoot deformity.

Indications and Goals

These procedures are typically reserved for more severe cases or when soft tissue release alone is insufficient. The goal is to provide long-lasting correction and improved function of the affected foot.

Procedure Overview

During an osteotomy, the surgeon reshapes the bones in the foot to improve alignment. Joint fusion involves permanently joining two or more bones in the foot to maintain proper positioning and stability.

Postoperative Care and Rehabilitation

A cast is applied after surgery to protect and stabilize the foot as it heals. Physical therapy, bracing, and orthotics may be recommended during the recovery process to regain strength, flexibility, and function.

C. Ilizarov Method

The Ilizarov method is a limb-lengthening and deformity correction technique that utilizes an external fixation device to gradually correct clubfoot.

Indications and Goals

This method is primarily used in cases where previous treatments have failed or in older children and adults with severe deformities. The goal is to achieve optimal foot alignment, function, and length.

Procedure Overview

The surgeon attaches an external fixator to the affected foot, which consists of rings and adjustable rods. Over time, the device is gradually adjusted to correct the deformity and lengthen the limb.

Postoperative Care and Rehabilitation

The Ilizarov method requires close monitoring and frequent adjustments of the external fixator. Once the desired correction is achieved, the device is removed, and the patient may require physical therapy, bracing, or orthotics to support the foot and maintain the correction.

Recovery from Surgery for Club Foot

Club foot surgery is a major undertaking, but with the right post-operative care and treatment, recovery can be successful and expeditious. In most cases, mobility returns within the first few weeks after surgery allowing patients to resume normal activities once cleared by their physician. During this time, physical therapy may help to strengthen the musculature in and around the affected area, ensuring that it regains its full range of motion. We also advise patients that bandaging will reduce swelling and minimize pain during recovery, as well as remind them not to overexert themselves and take frequent breaks throughout their day. With a dedication to these healing practices, club foot sufferers can look forward to an efficient return to an active lifestyle.

If you or a loved one have been diagnosed with club foot, it is important to understand the condition and all possible treatment options. Surgery is usually the most effective option, but it requires a long recovery period. If you have any questions about this condition or would like to learn more about our services, please call us today. We are happy to help! Visit Ankle & Foot Centers of America for more information.

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Stretches for Plantar Fasciitis

What's Plantar Fasciitis?

The plantar fascia is typically a thick, thick web-like ligament that normally joins front of one's own foot into a own heel. It affirms your own foot arch and also acts like a bad surprise absorbed, helping you walk through. Plantar fasciitis contributes to annoyance in the base of one's mind.

 Probably one among the absolute most typical esophageal illnesses is plantar fasciitis. During your ordinary existence, your plantar fascia joints experience much tear and wear. So if the toes receive an excessive amount of pressure, then it might damage or tear the ligaments. Infection of the plantar fascia afterward does occur, that induces brain pain and stiffness killers.

 Which will be the signs of Plantar Fasciitis?

For people that have plantar fasciitis, the significant symptom is discomfort in the base of the heel or sometimes in underneath mid-foot location. Mostly it impacts just a single foot, however nevertheless, it may additionally impact either the feet. Commonly, pain in plantar fasciitis goes slowly through the years, and also the ache may be dull or sharp. To a, they also believe that an ache or a burning feeling in the base of heat dispersing out from the heels.

 Mostly the discomfort is much worse at the daytime once you produce a couple steps outside of bed, or even possibly in the event that you have been laying or sitting down for a short time. As a result of heel stiffness, increasing staircase might be dull and tough. After protracted action, there may possibly be flaring a lot of annoyance due to of melancholy or raised aggravation. Throughout this task, folks afflicted by plantar fasciitis do not usually sense ache, but as an alternative only after quitting.

 Which will be the factors behind Plantar Fasciitis?

As stated by analyze, busy men and women among-st 40-70 many years have been in the maximal chance of having plantar fasciitis. Moreover, plantar fasciitis is somewhat far more typical in girls when compared with adult men. Women that are pregnant generally undergo spells of plantar fasciitis, specially during pregnancy. If you should be overweight or obese, then you are also in a greater chance of having plantar fasciitis. That really is only because your plantar fascia joints have significantly raised strain, especially in the event that you gain abrupt weight reduction.

 For people long-distance runners, then you are also likely to come up with plantar limb difficulties. You are at elevated risk if you've got a exact busy job which needs to be around your own feet regularly, such as being fully a restaurant or in a factory outlet. For people with structural foot troubles, like very compact foot or high arches, then there exists a higher likelihood you may possibly acquire plantar fasciitis.

 In addition, the restricted Achilles tendons which connect with your Achilles tendon into a own heels could cause nasal congestion. Merely by sporting sneakers with poor arch support and tender pockets, it often leads to plantar fasciitis. An average of, plantar fasciitis is not the consequence of heel . Even though health practitioners employed to presume that individuals who have plantar fasciitis acquired suffering in heel spurs, this is not the example of.

 Screening and analysis of Plantar Fasciitis

 By executing an actual test, a physician will scrutinize for tenderness on the foot and also the particular spot for your own ache. In executing this, s/he will guarantee the soreness is not the consequence of some other foot difficulty. Throughout the test, they may request that you bend the foot since they drive your plantar fascia to even assess whether the ache gets better whenever you tip your toenails and toenails whenever you bend. What's more, they will see in case you should be experiencing some swelling or even mild annoyance.

 On Average, Your Physician Will Rate the Wellness of the nerves as well as the potency of the own muscles by simply Taking a Look at your own:

 -- Equilibrium

 -- Co Ordination

 -- Feeling of touch and sight

 -- Muscle Size

 -- Reflexes

 An MRI or a xray may be required to ensure no-more causes of the own heel pain, even such as, for instance, a bone break.

 What's the procedure for plantar fasciitis?

Mostly the earliest methods of managing plantar fasciitis are dwelling treatments like icing, remainder, utilizing anti inflammatory prescription drugs, as well as also braces. If individuals don't ease the pain, then a very helpful technique is to inject a corticosteroid into the particular harmed segment of their fascia. Your physician can effectively carry out this into your own workplace.

 Your physician may possibly utilize an ultra-sound apparatus to help in finding out the most suitable location for your own shot. Instead they are able to employ contortionists into the back of one's foot along with your skin of one's mind, then use a nontoxic electric present to permit the steroid to permeate skin in to your muscular.

 For plantar fasciitis therapy, physical treatment is still a vital section. In general, it helps extend your Achilles tendons and plantar fascia. You may consult an experienced therapist to workouts of strengthening your lower leg muscles, so aiding to stabilize your own walk and lessen the duty in your own cervical tissues.

 In the event the Pa In continues, and also other processes are not operating, then your physician may possibly indicate extra corporeal shock wave treatment. Strong waves have been found inside this treatment to moisturize your own heel and also enrich healing in the fascia. That isn't any proof this kind of treatment method is always powerful when it has to do with relieving signs or symptoms. Consequently, in case your plantar fasciitis stills persist right after dwelling along with health care solutions, operation would be your upcoming ample choice.

 Plantar fasciitis operation

 It is the the very striking treatment, also can be just completed in times when Pa In exceeds significantly more than just 6 to 12 weeks. Throughout a thoracic cavity discharge, the plantar fascia is partly isolated in the mind bone from your own surgeon. It reduces strain but interrupts your foot arch, and also complete functioning may be misplaced.

 If you have experienced a hard time bending the feet after routine stretching, then the physician can indicate a gastronomic economic downturn. On average, this operation entails extending the calf-muscle to excite foot movement and alleviate tension on the thoracic area. Since operation may result in nerve injury and continual pain, then it needs to function as the previous alternative.

 Workouts to Plantar Fasciitis

 Moderate stretches for plantar fasciitis helps in alleviating and preventing the issue. Stretching the plantar fascia and your calves assist in toning parts of your own muscles also, fundamentally, minimizing heel soreness. It really is critical to have a break immediately after certain workouts, like managing, allowing the full time for that thoracic fascia to mend.

 Low-impact tasks, such as swimming will allow one to exercising devoid of depriving your own heel soreness. In the event you get started jogging again, then be sure to commence little by little.

 After exercising stop, and extend to keep the pain from coming. Do not neglect to stretch prior to commencing your work outs, too. It truly is simple to do the stretches for plantar fasciitis. All you will want is really a couple normal props, like for instance a roller and also a seat or maybe merely a suspended bottle.

 Property treatments for plantar fasciitis

Even though reducing inflammation and pain or aggravation from the thoracic cavity is really a vital region of the procedure, it will not treat the inherent limb harm. Keenly after dwelling treatment tips is commonly enough to cure plantar fasciitis with out your physician's aid.

 Household Remedies

It entails remaining your feet off, then you employ ice hockey (3 4 times a day) to get 15 20 minutes to lessen inflammation. Instead, it is possible to try out shifting or cutting your exercising tasks. Doing exercises, substituting tired athletic socks, and employing curved supports on mind may possibly also support in relieving soreness. Plantar fasciitis workout routines may also have a jet stretch, even at which you have to have the stretch to get a couple moments, together side exercises.

 All these foot workout routines are often as easy as utilizing the feet to get masonry pick ups into rolling out the foot on a rolling snare. In addition, there are unique drugs valuable in relaxing soreness at the fascia which you could utilize.

 The other exact effortless plantar fasciitis extending procedure is really actually a towel elongate. It really is accomplished together with your knee directly and also squeezing a towel round the base of one's foot, then yanking on the towel inducing a fur elongate.

 All these a variety of home remedies plans are intended to minimize soreness. These commonly possess the maximum success once done before to becoming away from bed each daytime.

 Still another treatment which may aid in extending the back of the foot along with your own calf would be your nighttime splints. Evening splints are usually a prop type which retains your foot at a specific set up posture and lengthens the Achilles tendon and the plantar fascia immediately. Like a consequence, it could stop early morning  stiffness.

 Orthotics that encourage the back of the foot, and additionally thought of as arch supports, or exceptional orthotics, to your own shoes can help in relieving some of their strain from dispersing strain, plus they're also able to prevent additional harm for the thoracic fascia. Instead, a boot throw may immobilize the own foot and also reduce strain since the plantar limb fixes.

 Plantar Fasciitis Avoidance

You may stay away from plantar fasciitis by producing some changes in lifestyle to steer clear of sports accidents. Don supportive footwear which have great arch support, also make sure you change out your athletic foot wear regularly. For runners, somewhere around 400-500 miles would be the advised limitation for every single set of footwear until you may buy fresh kinds. Contain lunge exercises in your regular, for example bicycling or swimming pool.

 Avoid quite routine running because it may possibly hurt your plantar fascia. Before exercising, then make sure you elongate your own plantar fascia, Achilles tendon, and also your own calves. Would what you can to keep in a wholesome fat loss reduction. This usually means slimming down in the event that you are obese to reduce stress onto your own cervical fascia.

 Re-covering from Plantar Fasciitis

Plantar fasciitis enriches inside a handful months of correct dwelling therapies for a lot of . As above, a few of the home remedies include things like stretching, icing, as well as also resting. Moreover, it's possible to aid your plantar fascia at regaining by massaging your own foot utilizing tape.

 In doing so, you're going to be restricting the sum which the ligament will proceed. The truth is that in accordance with certain research, ridding your foot additionally delivers temporary treatment. Kinesiology cassette or nitric oxide tape can possibly be valuable. Even though it may possibly require a few exercise, hammering your foot could support the healing procedure.

 If you're afflicted by plantar fasciitis ask a scheduled appointment using a few our Charlotte medical practitioners and can get to the path to hassle free-living with out foot ache in a Charlotte Chiropractic business office nearby you.

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How to Strengthen Tendons and Ligaments for Injury Prevention

People do not pay much attention to how to strengthen tendons and ligaments, until they suffer a tendon injury. Only then do you realize that training your tendons is just as important as working on muscle strength and endurance.

Our bodies “expect” a lifetime of constant, varied movement. From a very early age, most humans throughout history were constantly active. They weren’t exercising or training, per se, but they were doing all the little movements all the time that prepare the body and prime the tendons to handle heavier, more intense loads and movements: bending and squatting and walking and twisting and climbing and playing and building. It was a mechanical world. The human body was a well-oiled machine, lubed and limber from daily use and well-prepared for occasional herculean efforts.

We don’t have that today. We spend most of our workday sitting, clacking away on keyboards and swiping through touch screens. Yet, we have an ingrained need for physical training written in our DNA. Some of us go from couch potato to budding powerlifter, from desk jockey to CrossFit competitor. But unlike our predecessors, we haven’t applied the lube of daily lifelong movement that makes those intense physical efforts safe. Everyone seems to be lifting weights nowadays, but few have the foundation of healthy, strong, durable connective tissue necessary for safe, effective training.

How to Strengthen Tendons: Training Tendons vs. Muscle

The good news is, if you’re doing resistance training, you’re already training your tendons. Muscle isn’t the only thing you’re impacting when you lift heavy things, though. You’re also imposing stress on your tendons and demanding an adaptive response. They do need a more focus than you’re giving them, though.

Blood carries nutrients and cells used to repair and rebuild damaged tissue. Because tendons receive less blood flow than muscle, they take a lot longer to respond to training than muscle. In one study, it took at least 2 months of training to induce structural changes in the Achilles’ tendon, including increases in collagen synthesis and collagen density. Other studies have found that it takes “weeks to months” of training to increase tendon stiffness. Meanwhile, we see structural changes to muscle tissue with just eight days of training.

This basic physiological fact shouldn’t impede our progress and tissue health, but it does.

What do Tendons Do?

Before we make any decisions, let’s understand exactly what tendons do.

Tendons and ligaments attach muscles to bones. It is through tendons that muscles transmit force and make movement possible. Contracting your muscles pulls on the tendons, which yanks on the bone, producing movement.

Tendons and ligaments also provide an elastic response, a stretch-shortening recoil effect that helps you jump, run, lift heavy things, and absorb impacts. Think of it like a rubber band.

Tendons have two primary properties that determine how they function:

Tendon Stiffness (Strength)

Tendon stiffness sounds bad, but it refers to the strength of your tendon. Tendon stiffness is the degree to which a tendon can withstand elongation and maintain form and function when placed under stress. Contrary to how we usually think about stiffness, a stiff tendon can help us transmit more force and be more stable in our movements. It takes a lot more force to get a stiff tendon to elongate, but they reward your efforts with a powerful recoil.

Stiff tendons are stiff. More elastic tendons are compliant. We need a mix of compliant and stiff tendons, depending on the tendon’s location and job.

Tendon Hysteresis (How Stretchy Tendons Are)

Tendon hysteresis refers to how well your tendons stretch and resume their original form – the efficiency of the recoil response. If you waste a lot of energy in the rebound, you have high hysteresis. If your recoil is “snappy,” your tendons have low hysteresis. Low is better.

Other things matter, of course, like where the tendon “attaches” to the muscle. The farther it attaches from the axis of rotation, the stronger you’ll be (imagine holding the baseball bat in the center or the handle and trying to swing; which grip position will allow greater force?). Another is length; longer tendons have greater elastic potential than shorter ones, all else being equal. But that’s determined by genetics and out of our control.

Children Have Natural Tendon Strength

Just look at kids. The health of their connective tissue has three main advantages over adults:

They practice constant varied movement. They’re flopping down in distress because you turned the TV off. They’re climbing the bookcase, crawling like a dog, leaping like a frog, dancing to every bit of music they hear, jumping from objects twice their height.

They’re still young. Kids simply haven’t been alive long enough to accumulate the bad habits that characterize sedentary life and ruin our connective tissues. They aren’t broken yet.

Their connective tissue is highly vascular. Early connective tissue has a dense network of capillaries, meaning it receives ample blood flow. It regenerates quickly and has a faster response to stress. Mature tendons are mostly avascular and receive very little blood. To stay healthy and heal and respond to stress, they require diffusion of the synovial fluid filling our joints. Vascular blood flow is passive and subconscious; it’ll happen whether you move or will it to or not. Synovial fluid only diffuses through movement. You have to consciously move your joints to get the synovial fluid flowing.

How to Strengthen Tendons and Ligaments

“Just move constantly like a six year old” is nice and all, but not everyone can crawl through the office, practice broad jumping across the board room, or run the stairwells with a software engineer on their back. Besides, we have a lot of catching up to do. More concerted, targeted efforts are required to overcome a lifetime of linear, limited movement and tons of sitting.

11 Movements to Increase Tendon Strength and Elasticity

There are 11 exercise types that help increase tendon strength and elasticity:

Eccentric exercises – the negative movement

Partial reps

Plyometrics – explosive movement

Explosive isometrics – quick forceful movements against an immoveable force

Volume-increasing exercises

Intensity training

Stretching – using full range of motion

Seeking mild discomfort while avoiding pain and injury

Daily connective tissue training

Avoiding rushing

Massage and myofascial bodywork

1. Eccentric Exercises – training “the negative”

Many studies indicate that eccentric exercises (lowering the weight) are an effective way to treat tendon injuries. In one trial, ex-runners in their early 40s with chronic Achilles’ tendonitis were split into two groups. One group had conventional therapy (NSAIDs, rest, physical therapy, orthotics), the other did eccentric exercises. Exercisers would do a calf raise (concentric) on the uninjured foot and slowly lower themselves on the injured foot (eccentric heel drop) for 3 sets of 15 reps, twice a day, every day, for 12 weeks. Once this got easy and pain-free, they were told to increase the resistance with weighted backpacks. After 12 weeks, all the ex-runners in the exercise group were able to resume running, while those in the conventional group had a 0% success rate and eventually needed surgery.

If heel dips can heal Achilles’ tendinopathy and single-leg decline eccentric squats can heal patellar tendinopathy, I’d wager that eccentric movements can strengthen already healthy tendons. Any tendon should respond to eccentrics. Downhill walking, slowly lowering oneself to the bottom pushup position, eccentric bicep or wrist curls; anything that places a load on the muscle-tendon complex while lengthening it should improve the involved tendons.

2. Partial reps

Early 20th century strongman George Jowett developed a program for “strengthening the sinews” that involved partial reps of extremely heavy weights. He focused on the final 4-6 inches before lockout of the primary exercises, like bench press, overhead press, squat, and deadlift.

3. Plyometrics

Explosive movements utilizing the recoil response of the tendons can improve that response. In one study, 14 weeks of plyometrics (squat jumps, drop jumps, countermovement jumps, single and double-leg hedge jumps) reduced tendon hysteresis. The trained group had better, more efficient tendon recoil responses than the control group. Tendons didn’t get any bigger or longer; they just got more efficient at transmitting elastic energy. A previous 8-week plyometric study was unable to produce any changes in tendon function or hysteresis, so you need to give it adequate time to adapt.

4. Explosive isometrics

Explosive isometric training involves trying to perform an explosive movement against an immoveable force, like pushing a car with the parking break on, trying to throw a kick with your leg restrained by a belt, or placing your fist against the wall and trying to “punch” forward. In one study, explosive isometric calf training 2-3 times a week for 6 weeks was just as good as plyometric calf training at increasing calf tendon stiffness and jump height while being a lot safer and imposing less impact to the joints.

5. Volume-increasing exercises

Volume clearly matters. Just look at the beefy fingers of free climber Alex Honnold, who relies on them every day to support his bodyweight. Those aren’t big finger muscles. They’re thick cords of connective tissue. Pic not enough? In performance climbers with at least 15 years experience, the finger joints and tendons are 62-76% thicker than those of non-climbers. And a study showed that the extremely common crimp hold—where all five finger tips are used to hold a ledge—exerts incredible forces on the finger connective tissues, spurring adaptation. So if you’re up to the challenge, rock climbing (indoor or outdoor) is a great way to increase tendon volume.

6. Intensity training

You have to actually stress the tendons. We see this in the eccentric decline squat study mentioned earlier, where decline squats (which place more stress on the patellar tendon) were more effective than flat squats (which place less stress on the patellar tendon) for fixing patellar tendinitis. In another study, women were placed on a controlled bodyweight squat program. They got stronger, their musculature improved, and their tendons grew more elastic, but they failed to improve tendon stiffness, increase tendon elastic storage capacity, or stem the age-related decline in tendon hysteresis. The resistance used and speed employed simply weren’t high enough to really target the connective tissue. A recent study confirms that to induce adaptive changes in tendon, you must apply stress that exceeds the habitual value of daily activities. So, while walking, gardening, and general puttering about is great for you, it’s probably not enough to coax an adaptive response out of your ailing tendons. You need to increase the magnitude of the applied stress through tinkering with volume, speed, resistance, range of motion, and the proportion of eccentric vs. concentric movement.

7. Stretching – full range of motion

Deeper, longer stretches are probably best. Some examples:

Front squat. An ass-to-grass front squat, where the hip crease drops below the knees, will stretch/stress the patellar tendon that attaches the quad to the shin bone to a greater extent than squatting to just above parallel.

Pectoral stretch. You can use a door frame to take your pec stretch a little further, which will work the connective tissue in your shoulders.

Calf stretch. Instead of stretching your calves in a basic lunge, you can use stairs or a curb to lift your toes closer to your shins, targeting the achilles tendon.

8. Avoid pain, seek mild discomfort

Tendon discomfort is okay. Stress isn’t comfortable. Tendon pain is not and should be avoided. You want just enough discomfort to provoke a training stimulus, but not outright pain.

9. Daily practice to strengthen tendons

How to train strengthen your tendons and ligaments may not always be top of mind, but it’s best to think about — and train — your connective tissue every day. That could range from random sets of eccentric heel drops and static squat holds done throughout the day. I like Dan John’s “Easy Strength” program, where you basically pick a few movements to do each day—every day—with a fairly manageable weight. Front squat, Romanian deadlift, and pullups, for example. 2 sets of 5 reps each day for each exercise. Only add weight when it feels “too easy.”

10. Don’t rush; take it easy

Pick a load and stick to it until it gets easy. In a pair of incredible appearances on Robb Wolf’s Paleo Solution Podcast, Christopher Sommer of Gymnastic Bodies explains how he puts together a tendon-centric program for an athlete. He has them stick with the same weight for 8-12 weeks. The first few weeks are hard. The weight feels heavy. At 4 weeks, it’s a lot easier but still a challenge. At 8 weeks, you start feeling like it’s too easy. And that’s where the tendon-building magic happens. By 12 weeks, what felt tough when you started is now “baby weight.” Your muscles are stronger and your tendons have had enough time to build collagen density. You’re able to manhandle the weight without a problem.

Like I just mentioned above, another example is Dan John’s “Easy Strength,” which has you lift almost every day using light-moderate loads, only adding weight when 2 sets of 5 reps becomes really easy. You won’t see the rapid progression of Starting Strength, but it’ll also be easier on your body, prepare your tendons for higher loads, and remove the need for a gallon of milk a day.

11. Massage and myofascial bodywork

Massages can increase blood flow to the otherwise avascular tendons. Self myofascial release using foam rollers or lacrosse balls (or even the good ol’ elbow) is worth doing, too. A qualified massage therapist knows exactly how to strengthen tendons, manipulating them in just the right way.

12th way to strengthen tendons and ligaments: collagen

Collagen isn’t a movement. It is a nutrient. Collagen is in every cell throughout the human body, and it is highly concentrated in your connective tissue.  Studies show you need 10 grams of glycine, a component of collagen, every day for collagen maintenance, more if you are recovering from an injury. It’s not easy to get 10 grams of glycine unless you are eating tough cuts of meat or offal every single day. For the rest of us, collagen peptide supplements fill in the gaps. Powdered collagen peptides are easy to use – you can get collagen powders that are flavored or unflavored, and they mix into virtually any liquid. You can read more about collagen here.

Why you should focus on tendon health

Tendon health isn’t just for preventing injuries. It will make you stronger, too. Every person aged 16 to 28 knows about “old man strength.” It’s that phenomenon of otherwise unimpressive looking old guys crushing your hand when shaking it, being immovable statues down low in pickup basketball games, and generally tossing you around like you were a child in any feat of strength. What explains it? It’s not the muscles (yours are bigger). It’s not the speed (you’re younger and faster). It’s gotta be the connective tissue made thick and strong from decades of hard living.

And so in real-world, full-body movements and compound exercises like squats, deadlifts, pullups, and gymnastics work, healthy and strong tendons increase performance. They make you stronger, more explosive, more powerful, and more resilient. They allow your big impressive muscles to actually express themselves and reach their full potential. A healthy tendon is a conduit for your muscle to express its power.

Muscles are cool and all, but don’t neglect tendon strength. Feel the stretch and when you feel some weirdness in a tendon, back off. Throw in some eccentric movements and explosive isometrics. Practice hops and broad jumps. Do a joint mobility drill regularly, and consider adding a morning movement practice. Don’t feel guilty for not going hard all the time. Get really comfortable with the weight and the movements before increasing the intensity. The important thing is to be mindful of how to strengthen tendons while you train.

There’s more to the tendon story, but these are a few easily implementable suggestions for improving your tendons with physical training.

How do you train your tendons? Have you ever considered such a thing?

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How to Strengthen Tendons and Ligaments for Injury Prevention

People do not pay much attention to how to strengthen tendons and ligaments, until they suffer a tendon injury. Only then do you realize that training your tendons is just as important as working on muscle strength and endurance.

Our bodies “expect” a lifetime of constant, varied movement. From a very early age, most humans throughout history were constantly active. They weren’t exercising or training, per se, but they were doing all the little movements all the time that prepare the body and prime the tendons to handle heavier, more intense loads and movements: bending and squatting and walking and twisting and climbing and playing and building. It was a mechanical world. The human body was a well-oiled machine, lubed and limber from daily use and well-prepared for occasional herculean efforts.

We don’t have that today. We spend most of our workday sitting, clacking away on keyboards and swiping through touch screens. Yet, we have an ingrained need for physical training written in our DNA. Some of us go from couch potato to budding powerlifter, from desk jockey to CrossFit competitor. But unlike our predecessors, we haven’t applied the lube of daily lifelong movement that makes those intense physical efforts safe. Everyone seems to be lifting weights nowadays, but few have the foundation of healthy, strong, durable connective tissue necessary for safe, effective training.

How to Strengthen Tendons: Training Tendons vs. Muscle

The good news is, if you’re doing resistance training, you’re already training your tendons. Muscle isn’t the only thing you’re impacting when you lift heavy things, though. You’re also imposing stress on your tendons and demanding an adaptive response. They do need a more focus than you’re giving them, though.

Blood carries nutrients and cells used to repair and rebuild damaged tissue. Because tendons receive less blood flow than muscle, they take a lot longer to respond to training than muscle. In one study, it took at least 2 months of training to induce structural changes in the Achilles’ tendon, including increases in collagen synthesis and collagen density. Other studies have found that it takes “weeks to months” of training to increase tendon stiffness. Meanwhile, we see structural changes to muscle tissue with just eight days of training.

This basic physiological fact shouldn’t impede our progress and tissue health, but it does.

What do Tendons Do?

Before we make any decisions, let’s understand exactly what tendons do.

Tendons and ligaments attach muscles to bones. It is through tendons that muscles transmit force and make movement possible. Contracting your muscles pulls on the tendons, which yanks on the bone, producing movement.

Tendons and ligaments also provide an elastic response, a stretch-shortening recoil effect that helps you jump, run, lift heavy things, and absorb impacts. Think of it like a rubber band.

Tendons have two primary properties that determine how they function:

Tendon Stiffness (Strength)

Tendon stiffness sounds bad, but it refers to the strength of your tendon. Tendon stiffness is the degree to which a tendon can withstand elongation and maintain form and function when placed under stress. Contrary to how we usually think about stiffness, a stiff tendon can help us transmit more force and be more stable in our movements. It takes a lot more force to get a stiff tendon to elongate, but they reward your efforts with a powerful recoil.

Stiff tendons are stiff. More elastic tendons are compliant. We need a mix of compliant and stiff tendons, depending on the tendon’s location and job.

Tendon Hysteresis (How Stretchy Tendons Are)

Tendon hysteresis refers to how well your tendons stretch and resume their original form – the efficiency of the recoil response. If you waste a lot of energy in the rebound, you have high hysteresis. If your recoil is “snappy,” your tendons have low hysteresis. Low is better.

Other things matter, of course, like where the tendon “attaches” to the muscle. The farther it attaches from the axis of rotation, the stronger you’ll be (imagine holding the baseball bat in the center or the handle and trying to swing; which grip position will allow greater force?). Another is length; longer tendons have greater elastic potential than shorter ones, all else being equal. But that’s determined by genetics and out of our control.

Children Have Natural Tendon Strength

Just look at kids. The health of their connective tissue has three main advantages over adults:

They practice constant varied movement. They’re flopping down in distress because you turned the TV off. They’re climbing the bookcase, crawling like a dog, leaping like a frog, dancing to every bit of music they hear, jumping from objects twice their height.

They’re still young. Kids simply haven’t been alive long enough to accumulate the bad habits that characterize sedentary life and ruin our connective tissues. They aren’t broken yet.

Their connective tissue is highly vascular. Early connective tissue has a dense network of capillaries, meaning it receives ample blood flow. It regenerates quickly and has a faster response to stress. Mature tendons are mostly avascular and receive very little blood. To stay healthy and heal and respond to stress, they require diffusion of the synovial fluid filling our joints. Vascular blood flow is passive and subconscious; it’ll happen whether you move or will it to or not. Synovial fluid only diffuses through movement. You have to consciously move your joints to get the synovial fluid flowing.

How to Strengthen Tendons and Ligaments

“Just move constantly like a six year old” is nice and all, but not everyone can crawl through the office, practice broad jumping across the board room, or run the stairwells with a software engineer on their back. Besides, we have a lot of catching up to do. More concerted, targeted efforts are required to overcome a lifetime of linear, limited movement and tons of sitting.

11 Movements to Increase Tendon Strength and Elasticity

There are 11 exercise types that help increase tendon strength and elasticity:

Eccentric exercises – the negative movement

Partial reps

Plyometrics – explosive movement

Explosive isometrics – quick forceful movements against an immoveable force

Volume-increasing exercises

Intensity training

Stretching – using full range of motion

Seeking mild discomfort while avoiding pain and injury

Daily connective tissue training

Avoiding rushing

Massage and myofascial bodywork

1. Eccentric Exercises – training “the negative”

Many studies indicate that eccentric exercises (lowering the weight) are an effective way to treat tendon injuries. In one trial, ex-runners in their early 40s with chronic Achilles’ tendonitis were split into two groups. One group had conventional therapy (NSAIDs, rest, physical therapy, orthotics), the other did eccentric exercises. Exercisers would do a calf raise (concentric) on the uninjured foot and slowly lower themselves on the injured foot (eccentric heel drop) for 3 sets of 15 reps, twice a day, every day, for 12 weeks. Once this got easy and pain-free, they were told to increase the resistance with weighted backpacks. After 12 weeks, all the ex-runners in the exercise group were able to resume running, while those in the conventional group had a 0% success rate and eventually needed surgery.

If heel dips can heal Achilles’ tendinopathy and single-leg decline eccentric squats can heal patellar tendinopathy, I’d wager that eccentric movements can strengthen already healthy tendons. Any tendon should respond to eccentrics. Downhill walking, slowly lowering oneself to the bottom pushup position, eccentric bicep or wrist curls; anything that places a load on the muscle-tendon complex while lengthening it should improve the involved tendons.

2. Partial reps

Early 20th century strongman George Jowett developed a program for “strengthening the sinews” that involved partial reps of extremely heavy weights. He focused on the final 4-6 inches before lockout of the primary exercises, like bench press, overhead press, squat, and deadlift.

3. Plyometrics

Explosive movements utilizing the recoil response of the tendons can improve that response. In one study, 14 weeks of plyometrics (squat jumps, drop jumps, countermovement jumps, single and double-leg hedge jumps) reduced tendon hysteresis. The trained group had better, more efficient tendon recoil responses than the control group. Tendons didn’t get any bigger or longer; they just got more efficient at transmitting elastic energy. A previous 8-week plyometric study was unable to produce any changes in tendon function or hysteresis, so you need to give it adequate time to adapt.

4. Explosive isometrics

Explosive isometric training involves trying to perform an explosive movement against an immoveable force, like pushing a car with the parking break on, trying to throw a kick with your leg restrained by a belt, or placing your fist against the wall and trying to “punch” forward. In one study, explosive isometric calf training 2-3 times a week for 6 weeks was just as good as plyometric calf training at increasing calf tendon stiffness and jump height while being a lot safer and imposing less impact to the joints.

5. Volume-increasing exercises

Volume clearly matters. Just look at the beefy fingers of free climber Alex Honnold, who relies on them every day to support his bodyweight. Those aren’t big finger muscles. They’re thick cords of connective tissue. Pic not enough? In performance climbers with at least 15 years experience, the finger joints and tendons are 62-76% thicker than those of non-climbers. And a study showed that the extremely common crimp hold—where all five finger tips are used to hold a ledge—exerts incredible forces on the finger connective tissues, spurring adaptation. So if you’re up to the challenge, rock climbing (indoor or outdoor) is a great way to increase tendon volume.

6. Intensity training

You have to actually stress the tendons. We see this in the eccentric decline squat study mentioned earlier, where decline squats (which place more stress on the patellar tendon) were more effective than flat squats (which place less stress on the patellar tendon) for fixing patellar tendinitis. In another study, women were placed on a controlled bodyweight squat program. They got stronger, their musculature improved, and their tendons grew more elastic, but they failed to improve tendon stiffness, increase tendon elastic storage capacity, or stem the age-related decline in tendon hysteresis. The resistance used and speed employed simply weren’t high enough to really target the connective tissue. A recent study confirms that to induce adaptive changes in tendon, you must apply stress that exceeds the habitual value of daily activities. So, while walking, gardening, and general puttering about is great for you, it’s probably not enough to coax an adaptive response out of your ailing tendons. You need to increase the magnitude of the applied stress through tinkering with volume, speed, resistance, range of motion, and the proportion of eccentric vs. concentric movement.

7. Stretching – full range of motion

Deeper, longer stretches are probably best. Some examples:

Front squat. An ass-to-grass front squat, where the hip crease drops below the knees, will stretch/stress the patellar tendon that attaches the quad to the shin bone to a greater extent than squatting to just above parallel.

Pectoral stretch. You can use a door frame to take your pec stretch a little further, which will work the connective tissue in your shoulders.

Calf stretch. Instead of stretching your calves in a basic lunge, you can use stairs or a curb to lift your toes closer to your shins, targeting the achilles tendon.

8. Avoid pain, seek mild discomfort

Tendon discomfort is okay. Stress isn’t comfortable. Tendon pain is not and should be avoided. You want just enough discomfort to provoke a training stimulus, but not outright pain.

9. Daily practice to strengthen tendons

How to train strengthen your tendons and ligaments may not always be top of mind, but it’s best to think about — and train — your connective tissue every day. That could range from random sets of eccentric heel drops and static squat holds done throughout the day. I like Dan John’s “Easy Strength” program, where you basically pick a few movements to do each day—every day—with a fairly manageable weight. Front squat, Romanian deadlift, and pullups, for example. 2 sets of 5 reps each day for each exercise. Only add weight when it feels “too easy.”

10. Don’t rush; take it easy

Pick a load and stick to it until it gets easy. In a pair of incredible appearances on Robb Wolf’s Paleo Solution Podcast, Christopher Sommer of Gymnastic Bodies explains how he puts together a tendon-centric program for an athlete. He has them stick with the same weight for 8-12 weeks. The first few weeks are hard. The weight feels heavy. At 4 weeks, it’s a lot easier but still a challenge. At 8 weeks, you start feeling like it’s too easy. And that’s where the tendon-building magic happens. By 12 weeks, what felt tough when you started is now “baby weight.” Your muscles are stronger and your tendons have had enough time to build collagen density. You’re able to manhandle the weight without a problem.

Like I just mentioned above, another example is Dan John’s “Easy Strength,” which has you lift almost every day using light-moderate loads, only adding weight when 2 sets of 5 reps becomes really easy. You won’t see the rapid progression of Starting Strength, but it’ll also be easier on your body, prepare your tendons for higher loads, and remove the need for a gallon of milk a day.

11. Massage and myofascial bodywork

Massages can increase blood flow to the otherwise avascular tendons. Self myofascial release using foam rollers or lacrosse balls (or even the good ol’ elbow) is worth doing, too. A qualified massage therapist knows exactly how to strengthen tendons, manipulating them in just the right way.

12th way to strengthen tendons and ligaments: collagen

Collagen isn’t a movement. It is a nutrient. Collagen is in every cell throughout the human body, and it is highly concentrated in your connective tissue.  Studies show you need 10 grams of glycine, a component of collagen, every day for collagen maintenance, more if you are recovering from an injury. It’s not easy to get 10 grams of glycine unless you are eating tough cuts of meat or offal every single day. For the rest of us, collagen peptide supplements fill in the gaps. Powdered collagen peptides are easy to use – you can get collagen powders that are flavored or unflavored, and they mix into virtually any liquid. You can read more about collagen here.

Why you should focus on tendon health

Tendon health isn’t just for preventing injuries. It will make you stronger, too. Every person aged 16 to 28 knows about “old man strength.” It’s that phenomenon of otherwise unimpressive looking old guys crushing your hand when shaking it, being immovable statues down low in pickup basketball games, and generally tossing you around like you were a child in any feat of strength. What explains it? It’s not the muscles (yours are bigger). It’s not the speed (you’re younger and faster). It’s gotta be the connective tissue made thick and strong from decades of hard living.

And so in real-world, full-body movements and compound exercises like squats, deadlifts, pullups, and gymnastics work, healthy and strong tendons increase performance. They make you stronger, more explosive, more powerful, and more resilient. They allow your big impressive muscles to actually express themselves and reach their full potential. A healthy tendon is a conduit for your muscle to express its power.

Muscles are cool and all, but don’t neglect tendon strength. Feel the stretch and when you feel some weirdness in a tendon, back off. Throw in some eccentric movements and explosive isometrics. Practice hops and broad jumps. Do a joint mobility drill regularly, and consider adding a morning movement practice. Don’t feel guilty for not going hard all the time. Get really comfortable with the weight and the movements before increasing the intensity. The important thing is to be mindful of how to strengthen tendons while you train.

There’s more to the tendon story, but these are a few easily implementable suggestions for improving your tendons with physical training.

How do you train your tendons? Have you ever considered such a thing?

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