The Most Common Tendon Exercises for Improved Strength and Flexibility
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What are Tendons and What Do They Do?
Tendons are crucial components of our musculoskeletal system. They connect muscles to bones and allow us to perform various movements. To maintain healthy tendons and prevent injuries it is essential to incorporate tendon-specific exercises into your fitness routine. In this article, we’ll explore some of the most common tendon exercises that can help improve strength and flexibility, reducing the risk of tendon-related problems.
In this article we want to help you learn more about tendons and exercises that you can do to prevent injuries. It is so important to know the correct strengthening exercise for your tendon injury. There are different types of exercises. Eccentric, isometric, concentric, and resistance bands.
Tendons are the Bridge Between the Muscular System and the Skeletal System.
Eccentric Tendon Exercises
Eccentric exercises involve lengthening a muscle while it’s contracting, which places a unique stress on the tendons. These exercises can help improve tendon strength and resilience. Examples of eccentric exercises include:
Eccentric Calf Raises: Stand on the edge of a step, raise your heels, and then lower them slowly below the step’s level.
Eccentric Wrist Curls: Hold a weight in your hand with your palm facing down, then slowly lower the weight by extending your wrist. To learn more about dumbbell exercises, please read this article.
Isometric Tendon Exercises
Isometric exercises involve static muscle contractions without changing the muscle’s length. These exercises can help increase tendon stability. Isometric exercises is usually where you start right after an injury or after a surgery. The contraction of the muscle is the goal in this exercise. Some common isometric exercises include:
Planks: Hold a push-up position with your arms straight, engaging your core and keeping your body in a straight line.
Wall Sits: Lean against a wall with your knees bent at a 90-degree angle and hold the position.
Quad Set: With the knee extended, contract the muscles in the front of the thigh as tightly as possible. Hold 10 seconds, 10 X.
Quad set
Resistance Band Exercises
Resistance bands provide a controlled form of resistance, making them excellent for tendon strengthening. Common resistance band exercises for tendons include:
Shoulder External Rotations: Attach a resistance band to a fixed point and hold the other end with your hand, then rotate your arm away from your body.
Band Pull-Aparts: Hold a resistance band in front of you with both hands, then pull the band apart by moving your arms outward.
Woman doing a Resistance Band Workout to Strengthen Tendons
Tendon Stretching and Flexibility Exercises
Maintaining tendon flexibility is essential to prevent injuries and improve overall mobility. Stretching exercises can help with this. Some effective stretches include:
Standing Calf Stretch: Stand with one foot in front of the other, keeping your back leg straight and your heel on the ground, and lean forward.
Calf Stretch standing
Wrist Flexor Stretch: Extend your arm in front of you with your palm facing up, then gently pull your fingers down with your other hand.
Eccentric Loading Programs
For individuals recovering from tendon injuries or those looking to prevent them, structured eccentric loading programs supervised by a physical therapist or fitness professional can be highly effective. These programs gradually increase the load on the tendon to promote healing and strengthening.
Why is Tendon Health Important?
Tendon health is crucial for overall mobility and injury prevention. Incorporating a combination of eccentric, isometric, and resistance band exercises, along with stretching and flexibility routines, can contribute to stronger and more resilient tendons. It’s essential to consult with a healthcare professional or a certified trainer before starting any new exercise program, especially if you have existing tendon issues or concerns. By taking care of your tendons through targeted exercises, you can enjoy a more active and injury-free lifestyle.
Related Articles: 6 Exercises for Knee Arthritis and VMO or Quad Strengthening Exercises.
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