Tendonitis vs. Tendinosis: What's the Difference? Tendinitis and tendinosis might sound similar, but they are different problems that can happen to your body, specifically to your tendons. Tendons are like strong bands that connect your muscles to your bones.Tendonitis: Imagine your tendon as a rope. When you use it too much or injure it, it can get irritated and inflamed, like a rope with tiny frays. This condition is called tendinitis. It often causes pain, swelling, and can make it hard to move the affected area. Rest, ice, and sometimes medicine can help it heal.Tendinosis: Now, think of the same rope, but this time it has lots of frays and is worn out. Tendinosis is a chronic condition where the tendon has small tears and doesn't heal properly. It happens over time due to repetitive stress or aging. Unlike tendinitis, tendinosis doesn't always involve inflammation, but it can cause pain and stiffness.

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1. Strategic Exercise:

How: Engage in 2 to 3 days of resistance training per week, emphasizing eccentric exercises that lengthen muscles. This type of workout stimulates your tendon cells, encouraging them to produce more collagen, the building block of strong tendons.

2. Perfect Your Form:

Why: Focus on exercises like squats and lunges, ensuring perfect form. Correct alignment during exercises promotes optimal mechanotransduction – a process where tendon cells sense mechanical forces and adapt, leading to stronger tendons.

3. Gradual Progression:

Reminder: Patience is key! Gradually increase weights and repetitions. At the molecular level, this progression triggers controlled inflammation, which signals your tendons to strengthen without causing excessive damage.

4. Rest and Repair:

Essential: Allow 48 hours of rest between workouts. During this downtime, your tendon cells work diligently. They produce more collagen and align it properly, ensuring your tendons become denser and more resilient.

5. Nutrition Boost:

Bonus: Maintain a balanced diet rich in protein. Amino acids from protein are the building blocks of collagen, supporting its production. Nutrients like vitamin C and manganese are also essential for collagen synthesis.

Understanding these molecular changes sheds light on the magic happening within your body as you exercise. Your tendons respond, adapt, and become stronger, ensuring your fitness journey is not just effective but also sustainable.

If you have any questions or need personalized advice, I'm here to help. Let’s continue nurturing those tendons and empowering your body for a vibrant, active life.

One of the major reasons that runners get injured is because their bodies are unprepared to handle the physical demands of the activity. Tissue overload then occurs, either because of a sudden introduction to the sport, or a relatively sudden change or increase in training mileage or intensity (like hill repeats).