Here’s what you can do to prevent tendon injuries and stay active safely:
1. Pace Yourself & Prioritize Rest
Build up your training or physical activity gradually. Tendons take longer than muscles to adapt to increased loads, so sudden spikes in activity can lead to injury.
- Don’t do too much, too soon.
- At the same time, too little movement can also weaken tendons over time.
Balance is key—give your body time to adapt, and make rest a regular part of your routine.
2. Listen to Your Body
Mild soreness after activity can be normal, but persistent or sharp pain is a warning sign.
- Don’t “push through the pain” thinking it will go away on its own.
- Rest and reassess your training plan or technique if pain continues.
Early intervention is always easier than dealing with a full-blown injury.
3. Wear the Right Footwear
Your shoes matter more than you think—especially for lower body tendons like the Achilles or patellar tendon.
- Choose footwear with the correct heel-to-toe drop and adequate support.
- If you’re unsure, consult a specialist or a physiotherapist for a professional fitting.
4. Strengthen Your Tendons
Tendons respond well to certain types of targeted strength training, especially:
- Slow, heavy resistance exercises
- Isometric loading (holding a position under tension)
These exercises help build tendon resilience and lower your risk of injury.
5. Track Your Training Load (ACWR)
Avoid large, sudden jumps in your activity. One useful method is the:
- Acute:Chronic Workload Ratio (ACWR) – this compares your recent training volume (acute) with your usual training baseline (chronic).
- Aim to keep this ratio between 8 and 1.3 to reduce injury risk.
Tracking your workload helps you stay consistent and avoid overload.
6. Support with Nutrition & Hydration
Tendons need collagen and other structural proteins to stay strong and flexible. You can support this through a balanced diet rich in:
- Vitamin C (for collagen production)
- Zinc and copper (for tissue repair)
- Plenty of water to keep tissues hydrated
7. Consider Supplements (With Caution)
Some amino acids like proline and glycine may support tendon repair, but:
- Always speak with a healthcare professional before adding supplements.
- Not all supplements are necessary or effective for everyone.
Final Thoughts
Tendons work hard behind the scenes to keep you moving—give them the care they deserve. Whether you’re running, lifting, or playing your favorite sport, following these tips can help you enjoy an active, injury-free lifestyle.
Stay smart. Train smart. Move well. 🙌
If you’re experiencing tendon pain or want a personalized injury prevention plan, contact our clinic to book an assessment.
