Ultimate Tendon Recovery Protocol
So you have sore, burning and pain ridden tendons? Well, in this article, I am going to teach you how I heal my tendons and keep them vibrant. In each section, you will learn about the inputs I use to heal my tendons. At the end, you will have access to all the items in this blog.
Magnesium
Magnesium plays a vital role in the health and function of tendons. This essential mineral is involved in various biochemical processes that contribute to tissue repair and maintenance.
Collagen Synthesis: Magnesium is crucial for the synthesis of collagen, a major structural protein found in tendons. Adequate levels of magnesium support the formation and maintenance of collagen fibers, which provide tensile strength and flexibility to tendons.
Muscle Function and Cramping Prevention: Magnesium aids in muscle contraction and relaxation. By helping maintain proper muscle function, magnesium can reduce the risk of cramping and strain during physical activity, indirectly protecting tendons from injury.
Inflammation Reduction: Magnesium has anti-inflammatory properties that can help reduce chronic inflammation in tendon tissues. Lower inflammation may promote better healing and recovery from tendon injuries.
Calcium Regulation: Magnesium helps regulate calcium levels in the body. Proper calcium balance is important for muscle and tendon health, as both excessive and inadequate calcium can lead to joint and tendon problems.
Energy Production: Magnesium is essential for ATP (adenosine triphosphate) production, the energy currency of cells. Sufficient energy is necessary for the repair and regeneration of tendon tissue, especially after injury.
In summary, adequate magnesium levels contribute to tendon health through improved collagen synthesis, enhanced muscle function, reduced inflammation, regulation of calcium levels, and support for energy production. Ensuring an appropriate intake of magnesium through diet or supplementation can be beneficial for maintaining healthy tendons and preventing injuries.
Get this type of magnesium: AMAZON
Spirulina
Spirulina, a blue-green algae, has garnered attention for its potential health benefits, including its effects on tendon health. Tendons, which connect muscles to bones, require essential nutrients for maintenance, repair, and overall function. Spirulina is rich in various nutrients that may contribute positively to tendon health.
Antioxidant Properties: Spirulina is known for its high antioxidant content, particularly phycocyanin. Antioxidants help combat oxidative stress, which can damage tendon tissues. By reducing oxidative damage, spirulina may support tendon health and promote healing.
Anti-inflammatory Effects: Chronic inflammation is a known factor in tendon injuries and degenerative conditions. Spirulina exhibits anti-inflammatory properties that may help reduce swelling and pain associated with tendon injuries, potentially aiding recovery.
Protein Content: Tendons require protein for repair and regeneration. Spirulina is approximately 60-70% protein by weight and provides essential amino acids that are crucial for tendon tissue synthesis. Adequate protein intake supports the structural integrity of tendons and helps in the healing process.
Vitamins and Minerals: Spirulina contains various vitamins and minerals, including B vitamins, vitamin E, magnesium, and iron, which are vital for muscle and tendon function. These nutrients assist in maintaining overall musculoskeletal health.
Collagen Synthesis: Some studies suggest that spirulina may enhance collagen production. Collagen is a protein that plays a significant role in tendon strength and elasticity. Increased collagen synthesis could improve tendon resilience and function.
MMP inhibition: Spirulina inhibits MMP which are enzymes that degrade healthy tissues, especially tendon damage from fluoruoquinolones, I reviewed this in my book Shattered.
My Favorite Spirulina From Hawiia: AMAZON
CollaGEN
Collagen supplements play a significant role in supporting tendon health due to their composition and the body’s natural collagen production process. Tendons are composed primarily of collagen, which provides the strength and structure necessary to connect muscles to bones.
When collagen supplements are ingested, they are broken down into smaller peptides in the digestive system, which can then be absorbed into the bloodstream. These peptides can stimulate the production of collagen within tendon cells, known as tenocytes. Increased collagen synthesis can enhance the structural integrity and resilience of tendons, potentially reducing the risk of injuries such as tendonitis or tears.
Research suggests that collagen supplementation may also help in the recovery of tendons post-injury. By promoting collagen regeneration, these supplements may aid in the healing process, facilitating better functional outcomes for individuals who have sustained tendon-related injuries or are undergoing rehabilitation.
Collagen fuels tendon repair
The amino acids are the building blocks of new tendons
Create elasticity in soft tissues per the published studies
Additionally, collagen's benefits may also include improved hydration and elasticity of tendons, contributing to better performance and reducing stiffness. These factors can be particularly beneficial for athletes or individuals engaging in regular physical activity, as they work to maintain optimal tendon function over time.
In summary, collagen supplements can support tendon health by enhancing collagen synthesis, improving recovery, and increasing elasticity and hydration, making them a valuable addition for those looking to maintain or improve tendon function.
For those with tendon issues, I suggest taking this supplement. However, if you have histamine or oxalate issues then using vegan collagen source like Proline and Glycine with added b vitamins should do the trick. Also, adding in vitamin C is important as vitamin C is a cofactor for collagen production.
Get the best reviewed and research CollaGEN here: AMAZON
Protein Powder
Protein supplements can play a beneficial role in supporting tendon health. Tendons are primarily composed of collagen, a protein that provides structure and strength. Consuming adequate protein is essential for the synthesis of collagen, which is necessary for the repair and maintenance of tendon tissue.
When protein supplements are included in a diet, they supply the amino acids required for collagen production. Certain amino acids, particularly glycine and proline, are key components of collagen and are necessary for tendon repair. Additionally, protein consumption can enhance the body's ability to recover from tendon injuries by promoting muscle repair and reducing muscle atrophy.
Furthermore, adequate protein intake can help maintain a healthy weight and support overall physical activity, which is crucial in reducing the stress placed on tendons during movement. This combination of strengthening collagen production and facilitating recovery can lead to improved tendon health over time.
In summary, protein supplements can aid in tendon health by providing essential building blocks for collagen synthesis, accelerating recovery from injuries, and supporting overall physical activity. I use vegan sourced protein and the links to them are below. I try to get 2 grams of protein per pound of body weight a day.
Vegan Protein here: Healthy Truth
Oxalate Free Vegan Source Here: AMAZON
