In my last blog on tendons, I spoke about the essential components that make up a tendon and how they transmit forces (both tensile & compressive) between muscles and bones, enabling us to move. I also spoke about the balance of cellular activity (dictated by LOAD) within the tendon either supporting maintenance / strengthening of the tendon structure or a weakening of the tendon structure. This weakening can be caused by too much or too little load which disrupts this cellular balance, causing the tendon structure to break down, leading to weakness, pain and / or dysfunction. However, this isn’t the only disrupter!
Remember, exercise is essential for building stronger muscles, bones and tendons (if it closely matches your current fitness level). However, it's not just about exercise; rest is equally important. It is this appropriate period of rest between stimuli when the magic happens! This is particularly true when it comes to tendons. After any loading, tendons undergo a net degradation of their collagen (the protein that gives them strength), followed by a net gain. This is normal. This would mean that a light loading session (remember running load for example is dictated by intensity, frequency, duration, terrain &/or vertical ascent / descent etc) may only require 12 hours for the tendon to restore its balance towards net gain. After heavy sessions (say a long run or a race), the tendons may require 48-72 hours+ to restore the balance towards net gain. If loading occurs within these ‘required rest’ windows, the potential for tendon damage may occur, resulting in pain, dysfunction and lost time enjoying the sport you love!
Take home message from this blog is that rest is just as important as exercise. We all want exercise to strengthen & condition our bodies, not to damage it. Appropriate rest is the KEY!
This is APA Sports Physiotherapist, Darren Glendenning, signing off for now!
You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com
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