healthy tendons

They are involved in almost all movements, but we usually only notice the tendons when we overload them and they fight back with inflammation. Ouch! We’ll tell you what you can do to keep your tendons healthy.

It could easily weigh the weight of a small car – an unbelievable 800 kilograms! The Achilles tendon is the strongest tendon in our body, sits on the heel and, despite its strength, is a weak point. Just like all other tendons, those connections between muscle and bone that are sensitive to overload. If it pulls or stabs with certain movements, most of us think something is wrong with the joint. The tendons are often behind it. Irritation can occur, especially at their roots and in the surrounding tissue, or calcifications can build up and lead to inflammation. And they are painful and persistent.

This is how tendons work

Tendons are the link between muscles and bones and enable movement. When we move, the muscles contract first, which in turn is passed on to the tendons, which now transmit the movement to the bones. The tendons are protected by tendon sheaths so that there is no excessive friction between tendons and bones during movements. Your liquid acts like a lubricating oil.

There are a number of things you can do in everyday life to keep the tendons healthy:

  • Regular exercise
  • avoid bad posture
  • Consume more nutrients such as vitamin C, B6, B12 and magnesium
  • Strengthen the surrounding muscles in order to stabilize the joints and relieve the ligaments
  • Train balance and coordination
Sport and exercise in particular are good for the tendons. Sports such as swimming, cycling, Nordic walking and yoga are particularly suitable here.

Tendons and ligaments – that’s the difference

Even if they have very different functions in the body, tendons and ligaments are often confused with one another. But while tendons connect muscles to bones, ligaments only connect bones to each other. They protect and stabilize the joints.

Fast help for the tendon

In acute cases, cold compresses, over-the-counter painkillers (e.g. ibuprofen, diclofenac or naproxen) and rest can help. If the problems last longer than two weeks, it is essential to see a doctor. “Then there are several therapies that can be considered, including electrotherapy such as transcutaneous electrical nerve stimulation, or TENS for short. Small amounts of electricity stimulate the pain area,” explains Dr. Jens W. Kunze, senior physician at the pain clinic in Bad Mergentheim. “This leads to the release of neurotransmitters that reduce pain and inflammation. Another method is neural therapy, in which a local anesthetic or cortisone is injected. Heat or cold applications and physiotherapy supplement the therapy. “In the pain clinic, we always use several methods at the same time. That has proven itself,” says Dr. Kunze. Read, which sticking points occur most frequently on the tendons, how you can recognize and prevent them. And above all: which new therapies the doctor can help you with.

Calcification in the shoulder

This is how it feels: At first it only hurts with certain movements and stress, such as blow-drying your hair. In the acute phase, the shoulder hurts like hell all the time – worst at night when lying down.

How it occurs: Particularly in women between the ages of 40 and 50, calcium deposits the size of a pea to an almond form in the tendon attachments under the acromion. As a result, it becomes increasingly narrow under the acromion, and the tendons react with irritation and inflammation.

New therapy: since the 1980s, shock wave therapy (lithotripsy) has been used to treat kidney stones, and for several years it has also been used successfully for calcium deposits in the shoulder joint. High-energy ultrasonic waves shatter the deposits (up to 1 cm in size) so that the body can dissolve them. However, the statutory health insurance companies do not cover the costs (approx. 6 – 8 sessions of 80 to 130 euros each) for the treatment.

You can do this yourself: A quark wrap helps in the acute phase of inflammation. To do this, spread the cool low-fat quark as thick as a finger on a cloth. Place on the painful area, wrap a larger cloth around it and leave it on for about 10 minutes.

How to prevent: The sun salutation from yoga is ideal, as it strengthens the shoulder tendons with its flowing movements. This stretching exercise is also helpful: stand sideways in front of a wall, press your shoulder against it, stretch your arm backwards against the wall. Rotate your body in the opposite direction, hold for 20 seconds, relax. 1 to 3 times.

Tennisellenbogen

Here’s how it feels: It hurts at the bony prominence on the outside of the elbow — especially with stress like bending the wrist. And it’s getting harder and harder to access.

How it develops: Through repetitive, monotonous movements, eg during sports or when renovating, the tendons become over-excited and inflamed.

New therapy: The wrinkle-killer botulinum toxin, Botox for short, is injected once in a low dose. The neurotoxin shuts down the affected tendons and muscles for two to three months – the inflammation heals. Studies by Dr. Richard Placzek, orthopaedist at the Berlin Charité, attest to the high success rate of the new therapy.
The costs of around 400 euros have to be paid out of your own pocket.

You can do this yourself: A bandage with arnica tincture helps with acute pain. Mix 100 ml of arnica tincture (pharmacy) with half a cup of low-fat milk. Moisten a tea towel with it, squeeze it out lightly and leave it on the pain area for two to three hours.

How to prevent: Avoid one-sided movements. If you don’t want to do without tennis or golf: have an epicondylitis bandage prescribed by an orthopaedist (from approx. 25 euros, some health insurance companies cover the costs).

This is how it feels: The wrist hurts and the pain travels up to the arm. There is also tingling, numbness, and loss of strength in the hand and arm.

How it occurs: Such tendon sheath irritations and inflammations are often caused by one-sided stress at work. Particularly affected: professionals who work on the computer. Every fourth PC user suffers from it.

New therapy: Iontophoresis is a special pain therapy. With the help of low-voltage current, the doctor transports an anti-inflammatory painkiller into deep tissue layers. Price: 10 euros per session, many cash registers pay.

You can do this yourself: Check your working posture on the computer. When writing, do not bend your wrists up or down, use padded pads. Try ergonomically designed computer mice. Use the stylus on tablet PCs on the small touchscreen keyboards.

How to prevent: keep your wrists warm, keep your mouse loose, reduce double-click speed, switch between mouse and keyboard frequently.

athlete knee

How it feels: Severe pain when running and walking above the knee, on the outside and up to the hip joint.

How it develops: Overloading, for example when jogging, leads to acute inflammation of the tendon attachments.

New therapy: With “InterX” neurostimulation, body -like alternating current impulses stimulate the healing process through the skin. At the same time, the brain produces more endorphins, and the pain subsides. Many orthopedists now offer the procedure.
Costs: approx. 30 euros per 30 minutes, the statutory health insurance companies do not yet pay.

You can do this yourself: sit down, press your heels to the floor and pull your toes up at the same time. Then stand on tiptoe and pull up your heels. Alternately, 10 times each. This keeps the knee static in a healthy balance.

How to prevent: Insoles in shoes and individually adjusted heels (on prescription) lead to a stable balance.

heel spur

This is how it feels: Typical is the feeling of stepping on something sharp. Also possible: pain in the back heel up to the Achilles tendon.

How it develops: Every tenth German has a heel spur, i.e. a thorn-shaped, bony protrusion that forms on the heel bone – as an emergency measure of the body against obesity, too tight, flat shoes with thin soles without a footbed.

New therapy: Medi-Tapes, elastic adhesive tapes, relieve muscles and tendons, improve inflammation.

You can do this yourself: Roll a chilled water bottle back and forth with your feet as often as possible. It reduces pain and inflammation and reduces swelling. And even works in the office.

How to prevent: Shoes should not press on the heel, have a padded sole and a small heel of two to three centimeters.

Healthy tendons: That’s what nutrition expert Dr. Tanja Werner from Ismaning

To keep your tendons healthy and strong, they need power food every day. What they like best:

Magnesium – an undersupply of this mineral has an unfavorable effect on joint and tendon structures. There is extra magnesium in nuts, whole grain products and berries.

Antioxidants protect tendon and muscle tissue, and vitamin C in particular supports the regeneration of connective tissue. Abundant in sea buckthorn.

Prefer alkaline foods because acid stimulates pain receptors. Eat a handful of fruits and vegetables 5 times a day.
Dietary supplements such as “Basica” with basic minerals and trace elements based on citrate also support the acid-base balance.

Copper and manganese strengthen the connective tissue of the tendon sheaths. Often eat seafood, whole grains, oatmeal, blueberries, spinach.

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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