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Elastic tendons help prevent injury; train them with exercises to be performed slowly with the aid of weights.
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The ligaments are responsible for stability and should be stimulated with proprioception exercises; strengthen the surrounding muscles to prevent them from being suddenly damaged.
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Preserve the health of your joints by improving their mobility and flexibility by varying the training stimuli and type of movement.
Whenwe think of training we mainly focus on strengthening muscles.
But to have a healthy body with strong muscles and prevent injuries, it is essential to take care of the tendons, ligaments and joints, which are the support of the muscles themselves.
The role of tendons and how to train them
Tendons connect muscles to bones, transmitting muscle strength to the structures to which they are connected so that joints can move.
Over time and aging they tend to stiffen and become more brittle, increasing the risk of tearing.
For this reason, it is essential to keep them elastic to prevent wear and tear.
Those who run may have Achilles tendon problems for example.
Perform specific exercises such as calf raises: from a standing position, slowly raise your heels while remaining balanced on your toes.
This exercise is used to stimulate the calf muscles and strengthen adjacent tissues.
You can do it on both legs or on one leg at a time, preferably barefoot and with an overload represented by a dumbbell, disc or kettlebell of an appropriate weight, to be held with both hands or in that of the leg being worked.
Ligaments, stability and proprioception
Ligaments connect bones and are critical for joint stability and proprioception, or the ability to perceive and control the body’s position in space.
Compared to tendons, ligaments do not wear out with use, but they do become damaged and, in the worst case, suddenly rupture causing acute pain that may be followed by the occurrence of swelling and the appearance of a hematoma in the affected area.
After a ligament ruptures, it is important to help it heal by training the surrounding muscles to improve stability and prevent future injuries.
Unlike tendons, which respond better to overload training with few repetitions, ligaments are best trained with low, or no, loads and more repetitions.
For example, following an ankle sprain one of the most common and effective exercises you can do is to balance on one leg.
Perform the exercise barefoot, pressing the entire sole of your foot firmly into the ground.
You can use an elastic band to increase the difficulty: place one end of the band under the toe of your foot and hold the other with your hands, putting it under tension.
You can try to keep your balance by closing your eyes.
Give the joints different stimuli
Joints are the “place” where bones meet.
Knees, elbows, hips, are all joints.
As we age, the fluid that protects joints from wear and tear and rubbing through its lubricating action decreases.
Without its protection there is a risk of wear and tear of the cartilage that surrounds the bones.
To have healthy joints, it is important to alternate between training stimuli and types of movement.
The wider the range of motion provided by the exercises you perform, the more your joints will become stronger and remain mobile and flexible.
Indulge in every type of rotation with your upper and lower body.
Just as with ligaments, joints prefer to be stimulated with low workloads and a higher number of repetitions. (Via NYT)