What you need to know about tendons: structure, function, injuries and treatment.

Sports Injury Rehab in Delta Bc

Tendons are important but often overlooked structures in the human body. These fibrous tissues play a vital role in our ability to move, providing a connection between muscles and bones. Although tendons may not receive the same attention as muscles or bones, tendons are important for daily activities and athletic performance. This comprehensive guide explores what tendons are, their structure, function, common injuries and how to treat them to maintain a healthy and active lifestyle.

Introduction

Tendons are dense, stringy connective tissues that connect muscles to bone. They are often compared to the ligaments that connect bone to bone, but tendons have a different function. Tendons allow our joints to move by transferring the force of muscle contraction to the bones they are attached to. This important function allows us to walk, run, jump, grab objects and perform countless other physical activities.

Although tendons are remarkable structures, they are also prone to injury and degeneration due to overuse, aging, or underlying disease. Understanding their structure, function and proper care is essential to maintaining an active and healthy lifestyle.

Structure And Composition Of Tendons

Tendons are composed primarily of collagen, a strong and flexible protein that provides both tensile strength and elasticity. Collagen fibers are arranged in parallel bundles, giving tendons their characteristic cord-like appearance. These fibers are organized to withstand the repetitive mechanical forces generated by muscle contractions. In addition to collagen, tendons also contain other components including:

• Elastin: This protein contributes to tendon #039's ability to stretch and return to its original shape.
• Proteoglycans: These are large molecules that help maintain the extracellular matrix of the tendon and contribute to its elasticity.
• Tenocytes: specialized cells in tendons that produce collagen and other proteins important for tendon health.
• Blood vessels and nerves: Although tendons are relatively vascular (lacking blood vessels), they have blood flow and nerve endings that play a role in pain perception and healing. The specific composition of tendons can vary depending on their location and function in the body. For example, the rotator cuff tendons in the shoulder have a different composition than the Achilles tendons in the heel.

Function Of Tendons

Tendons perform several vital functions in the body:

• Connection between muscles: Tendons transmit the force of muscle contraction to bones, allowing us to move our limbs and joints.
• Stabilization: Tendons stabilize joints during movement by holding bones in position. Without tendons, our joints would lack the support they need and movement would be difficult.
• Energy Storage: Tents act as elastic energy storage sites. When a muscle contracts, it pulls on the tendon and stores potential energy. This stored energy is released when the muscles relax, promoting efficient movement.
• Proprioception: Tendons contain sensory receptors that provide feedback to the brain about the position and tension of muscles and joints. This feedback is crucial for balance and coordination.

General Tendon Injuries

A tendon injury can range from mild inflammation (tendonitis) to severe damage or tearing (tendon rupture). Some of the more common tendon injuries are:

• Tendinitis: Tendinitis is inflammation of the tendons, often caused by overuse, repetitive motion or sudden increases in physical activity. It usually causes pain, swelling and limited mobility of the joint. Common types of tendinitis are Achilles tendinitis, tennis elbow (lateral epicondylitis), and golfer's elbow (medial epicondylitis).
• Tendinosis: Tendinosis is degeneration of tendons without significant inflammation. It is often a chronic condition caused by repeated microtrauma to the tendon. Unlike tendinitis, tendinosis usually does not cause significant pain or swelling.
• Tendon tears: Tendon tears can be partial or complete and can be caused by acute trauma or chronic overuse. Common tendon tears include rotator cuff tears in the shoulder, Achilles tendon tears in the heel, and patellar tendon tears.
• Tendon rupture: A complete tendon tear can be a serious injury that often requires a surgical procedure to repair. This injury is more common in tendons that are under a lot of stress, such as the Achilles tendon.

Risk Factors

Several factors can increase the risk of tendon damage:

• Age: Tendons naturally become less elastic and more prone to damage with age.
• Overuse: Repetitive movement and overuse of certain tendons, such as the wrist or elbow (such as typing or playing racquet sports), can cause tendinitis or tendinosis.
• Physical activity: Sports or activities that involve repetitive movements or vigorous movements can increase the risk of tendon injuries. Athletes are especially sensitive.
• Poor Form: Poor form and muscle imbalances can put extra stress on tendons, making them more susceptible to damage.
• Improper technique: Using incorrect techniques during physical activity, whether it is sport or daily work, can put excessive stress on the tendons.
• Medical conditions: Certain medical conditions, such as diabetes, autoimmune diseases, and kidney disease, can affect tendon health.
• Medications: Certain medications, especially corticosteroids, can weaken tendons and make them more susceptible to damage.

Tendon Injury Prevention And Treatment

Tendon injury prevention and tendon care are necessary to maintain an active and healthy lifestyle. Here are some strategies to consider:

• Proper Warm Up: Always warm up before physical activity. Gentle stretches and warm-up exercises can help prepare your tendons for more strenuous activity.
• Gradual progression: When starting a new exercise or activity, gradually increase the intensity and duration to allow the tendons to adapt.
• Strength and Flexibility Training: Incorporate strength and flexibility training into fitness. Strong and flexible muscles can help protect your tendons.
• Proper technique: Use proper technique in sports and daily activities to reduce the risk of injury.
• Rest and Recovery: Adequate rest and recovery between exercises or activities can help your tendons heal and prevent overuse injuries.
• Stay hydrated: Adequate hydration is important to maintain tendon health and prevent cramps and stiffness.
• Balanced diet: Nutrient-rich foods such as vitamin C, collagen and amino acids can support tendinous health.
• The right shoes: Wearing the right shoes for sports and everyday activities will help protect the Achilles tendon and reduce the risk of injury.

Treatment And Rehabilitation

If you suffer a tendon injury, prompt treatment and rehabilitation are critical to a successful recovery. Treatment options may include:

• Rest: Rest is often the first step in treating tendon injuries. This allows the tendon to heal without additional stress.
• Ice: Applying ice to the injured area can help reduce swelling and inflammation.
• Compression: Compression bandages or wraps can provide support and reduce swelling.
• Elevation: Elevating the affected area above the heart can also help reduce swelling.
• Physiotherapy: A physiotherapist will guide you through exercises and stretches to strengthen the tendon and improve flexibility.
• Medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) may be prescribed to reduce pain and inflammation.
• Corticosteroid injections: In some cases, corticosteroid injections may be recommended to reduce inflammation and pain.
• Surgery: Severe tendon injuries, including complete tears, may require surgery to repair the tendon.
• Recovery from a tendon injury can take time, and it is important to follow your doctor's recommendations to ensure a full and successful recovery.

Conclusions

Tendons are wonderful structures that play a central role in our daily lives. Understanding their structure, function, common injuries and their treatment is essential to maintaining an active and healthy lifestyle. By taking steps to prevent injury, seeking prompt treatment when necessary, and following proper rehabilitation protocols, you can ensure that your tendons continue to support you in all of your movements and activities. Remember that maintaining healthy tendons is an investment in your long-term well-being and mobility. Dealing with a tendon injury? Don't let discomfort hold you back! Call All Care Clinic today at 604-503-1233 to schedule an appointment.