Strength Training As We Age: The Importance for Tendons and Ligaments As Well As Strong Muscles and Bones
Do you train only for muscles and bones? But strength training does more than what you already know. It strengthens the key connective tissues for movement and injury prevention: tendons and ligaments.
Every movement we make is a coordinated result of our muscles, joints, tendons, and ligaments.In addition, together, they help you sprint, jump, and more. Each component has its unique functions.
Sadly, ageing takes its toll on all these drivers of movement. Luckily, there’s strength training—a potential panacea for health and longevity.
When discussing aging-related loss of functional activity, we often think of muscle and strength loss. In the meantime, we tend to forget the roles of our tendons and ligaments, which are critical to help you perform your daily activities.
In essence, these soft tissues are significantly underrated and understudied.
Ageing Weakens Your Tendons and Ligaments. How?
Several animal and human studies show that aging progressively decreases our tendon’s collagen content and increases elastin content, both of which suggest less efficient tendon. (1)
As we age, our ligaments become less elastic and take longer to heal after an injury. Research suggests that a decrease in sex hormones may affect collagen and elastin contents in the ligaments. (2)
How Strength Training Strengthens Your Tendons
The tendons connect our muscles to bones. The most abundant collagen in the tendon is type I collagen. Up to 80% of the dry weight of tendon is collagen. (3) These collagen fibres spread force from our muscles to the bone.
Our tendon has to be elastic so as to absorb force, but it cannot be too stretchy to cause tendon tearing. However, stiff tendons are an advantage in sprinting and jumping.
Tendons helps us move by spreading force from our muscles to the bones. However, as we age, the tendon and collagenous tissues become more stiff, limiting our ability to perform daily activities.
Tendons cells contain specific force sensors that regulate our tendon stiffness, based on the amount of load. For instance, if the sensor detects a higher load, it signals the collagen fibres to stick together, resulting in stiff and strong tendons. (4)
How Strength Training Strengthens Your Ligaments
Ligaments are connective tissues that connect our bones in a joint. They are like bands that stabilise our joints and help prevent the bones in a joint from moving out of its usual place.
About two-thirds of our ligaments consist of water; the rest is dry weight. Likewise, nearly 70% of the dry weight is type I collagen. (5)
Strength training can increase the size and strength of our ligaments; however, the exact mechanism is poorly understood. Researchers think that regular strength training increases the collagen content of ligaments.
Protein for Muscles Is Essential, But So Is Collagen for Strong Tendons and Ligaments
We all probably know that a complete protein is key to muscle growth. But only a few of us probably understand the value of collagen supplementation for healthy tendons and ligaments.
In this section, we examine how taking a collagen supplement enhances tendon and collagen health.
Numerous studies have shown that collagen supplementation helps maintain tendon and ligament health. Consequently, we are less likely to be injured during sports and can perform our daily activities, such as walking and lifting objects, more efficiently.
Combining Collagen Supplementation and Strength Training for Healthy Tendons and Ligaments
Strength training is one of the best things we can do to strengthen our tendons and ligaments. Exercise not only strengthens oour muscles and bones but also increases collagen production.
Want to enhance the benefits of exercise? Take a collagen supplement. Research has consistently shown that the combination is superior.
For instance, according to researchers at Kansas State University, exercise training with collagen supplementation reduces pain and increases tendon thickness. (6)
Likewise, another recent study found that healthy young men who took 15 g of collagen before training had double the amount of collagen synthesis, compared to those taking a placebo. (7)
When to Take Physicoll?
There’s no set time to start taking a collagen supplement, but for the over 40s and those recovering from injury there are benefits since collagen synthesis is declining. Collagen supplementation can also support rehabilitation after a spinal surgery.
Physicoll is formulated specifically to support our tendons and ligaments. It provides a comprehensive nutritional dose to support tendons, ligaments, and intervertebral discs including an industry-leading 12,000mg of collagen per serving.
Click HERE to learn more about the ingredients and their science-backed benefits.
Tips to Reduce Risks for Individuals Over 50
Below are the top 5 tips to reduce injury risks for people over 50.
- Don’t push too hard.
- Warm up, always.
- Get your gears right.
- Mix up your fitness activities.
- Consult an expert.
And start. You can start with a resistance band. Do something do anything and be consistent. If taking a collagen supplement like Physicoll, find a time that works for your routine. And if you’re not sure where to start, try a personal trainer or consult with a physical therapist. They can make a huge difference, helping you to get started and then continue as part of a routine.
References:
- Reeves, N D et al. “Effect of strength training on human patella tendon mechanical properties of older individuals.” The Journal of physiology vol. 548,Pt 3 (2003): 971-81. doi:10.1113/jphysiol.2002.035576
- Osakabe T, Hayashi M, Hasegawa K, et al. Age- and Gender-Related Changes in Ligament Components. Annals of Clinical Biochemistry. 2001;38(5):527-532. doi:10.1177/000456320103800510
- Khatri, Mishti et al. “The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review.” Amino acids vol. 53,10 (2021): 1493-1506. doi:10.1007/s00726-021-03072-x
- ETH Zurich. “How tendons become stiffer and stronger.” ScienceDaily. ScienceDaily, 24 May 2021. <www.sciencedaily.com/releases/2021/05/210524161800.htm>.
- Lozano, Pamela F et al. “Water-content related alterations in macro and micro scale tendon biomechanics.” Scientific reports vol. 9,1 7887. 27 May. 2019, doi:10.1038/s41598-019-44306-z
- Boldt, Kylie S et al. “Effects of Collagen and Exercise on Tendon Properties and Pain: A Critically Appraised Topic.” Journal of sport rehabilitation vol. 32,8 938-941. 27 Sep. 2023, doi:10.1123/jsr.2023-0115
- Shaw, Gregory et al. “Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis.” The American journal of clinical nutrition vol. 105,1 (2017): 136-143. doi:10.3945/ajcn.116.138594
