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These structural changes to the tissue make the tendon more susceptible to more severe injuries , such as a complete tendon rupture , especially if you fail to perform the appropriate rehabilitation and continued strengthening .
A tendinosis diagnosis
Another common form of tendon trouble is tendinosis . This condition stems from tendon tissue degradation caused by cell death primarily due to a lack of sufficient nutrient delivery because of a lack of blood supply .
Chronically tight muscles place constant tension on the tendons to which they attach . The tendon then stiffens as it is held in a stretched position . This makes it harder to absorb nutrients from the surrounding fluid , which typically results in cell starvation and death . The cells die faster than the body can replace them due to insufficient nutrition and a lack of amino acids and collagen .
Consequently , the tendon degrades to a point that it can no longer hold together under the stresses imposed on it . That ’ s usually when tears or ruptures occur . Many tendon injuries typically start as tendinitis and eventually progress to tendinosis .
Doing more harm
Despite what many athletes believe and even attempt , you cannot and should not train around a tendon injury . If you continue to train , you can set yourself back weeks or even months , which will definitely impact your ability to recover quickly and regain your fitness .
While tendon injuries are usually not serious , weakened tissues can increase your risk for other common injuries , such as muscle strains , sprains or tears . The tendon can also rupture and would then typically require surgery to repair .
Treating symptoms , not the cause
The key to recovery is giving the tissue the time it needs to heal . Continuing to train means continued damage typically outpaces your body ’ s ability to repair the damage , especially as tendons don ’ t receive a lot of blood flow .
Typical healing protocols include rest , hot-cold contrasting , regular stretching and mobility work , as well as physical therapy , including physiotherapy , chiropractic adjustments , acupuncture , shockwave therapy , transcutaneous electrical nerve stimulation ( TENS ), infrared therapy , massage and foam rolling , among others .
Consuming sufficient protein , collagen , zinc , calcium and magnesium , B vitamins , vitamins A , C , E and D3 , and omega-3 fatty acids from food and supplements can also help to repair the damaged tissue quicker .
Rehabilitate damaged tendons
Once the injury has healed sufficiently and you no longer experience pain , you should consult with a biokineticist or sports conditioning specialist to address the underlying strength and / or mobility imbalances that likely caused the injury in the first place .
These programmes will typically include eccentric loading to help realign tendon fibres , along with general functional movements under load and specific exercises to enhance movement efficiency , strengthen muscles and supporting structures , and improve form in your chosen sport or activity .
These steps will help to reduce your risk of re-injury , while also helping to boost performance once you resume training and racing .
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