HOW DOES NUTRITION IMPACT TENDON HEALING

HOW DOES NUTRITION IMPACT TENDON HEALING

Trust me-Ed

Tendon injuries are incredibly common — from recreational runners and weekend warriors to elite athletes and even desk-bound workers. Whether it's a nagging Achilles pain, tennis elbow, or patellar tendinopathy, these injuries often linger and resist quick fixes.

But understanding what’s happening inside the tendon — and how nutrition can support its recovery — is a game-changer.

 

Want to learn more about this topic? Visit the lecture Accelerating Tendon Rehabilitation with Targeted Nutrition by Dr. Keith Baar

 

What Happens in a Tendon Injury?

Tendon injuries aren't always sudden ruptures. In fact, the more common type is tendinopathy — a chronic, overuse-related condition involving:

 Microtears in the tendon

 Collagen disorganization

 Thickening and stiffness

 Possible formation of scar tissue

Over time, the injured area becomes less able to handle load.

 

How can nutrition help tendon healing?

Here’s the good news: while tendons heal slowly, targeted nutrition can help accelerate recovery by:

● Supporting collagen production

● Reducing inflammation

● Enhancing tissue repair

 

Let’s break it down:

 


1. Collagen – The Building Block 🏗️

Tendons are rich in Type I collagen, which provides tensile strength. During injury and rehab, your body needs more raw material to rebuild and realign collagen fibers.

 

Sources:

● Collagen peptides

● Gelatin

● Bone broth

 

2. Vitamin C – The Collagen Activator 🍊

Vitamin C is essential for cross-linking collagen fibers, making them strong and stable. Without it, collagen synthesis is impaired — even if you have enough protein.

 

Sources:

● Citrus fruits

● Berries

● Guava

● Bell peppers

 

3. Polyphenols – Stimulator of Collagen Synthesis 🧬🍫

Research has shown that epicatechin — a polyphenol found in cocoa — can enhance the expression of fibrillar collagen genes in muscle tissue. This upregulation suggests a potential increase in the capacity for collagen protein synthesis. Additionally, studies have reported that consuming epicatechin-rich cocoa may stimulate collagen synthesis in humans.

Also, chronic tendon injuries often involve low-grade inflammation. While some inflammation is needed for healing, excessive oxidative stress can stall recovery. Polyphenol-rich foods help manage this balance.

 

Sources:

● Green tea

● Turmeric

● Berries

● Dark chocolate

● Extra virgin olive oil

 

4. Hydration – The Overlooked Factor 🫗

Tendons need water to maintain their structure and elasticity. Dehydrated collagen becomes stiff and brittle — increasing injury risk.

Aim for:

At least 2.5–3L/day, more if you're sweating or in rehab.


 


Nutrition is only one part — But it matters!

Tendon recovery still depends heavily on progressive loading. But nutrition is the often-missing piece that helps:

 

✅ Stimulate collagen production

✅ Improve tissue quality

✅ Speed up healing timelines


 

Want to learn more about this topic? Visit the lecture Accelerating Tendon Rehabilitation with Targeted Nutrition by Dr. Keith Baar

 

Source:

From the lecture ‘ Accelerating Tendon Rehabilitation with Targeted Nutrition' by Dr. Keith Baar

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