If you’re dealing with degenerative tendon or ligament injuries like Achilles tendinosis or tennis elbow, you know how challenging recovery can be. These injuries involve tissue degeneration rather than inflammation, requiring a unique approach to healing.

What Causes Degenerative Injuries?

Degenerative injuries occur when repetitive stress causes microtears in tendons or ligaments, weakening collagen fibers and reducing blood flow. Over time, chronic inflammation exacerbates this damage, releasing chemicals that further degrade collagen, disrupt cell function, and delay healing. Unlike acute injuries, degenerative conditions demand targeted strategies to rebuild and nourish the damaged tissue.

A 4-Step Plan for Healing Degenerative Injuries

1. Support Collagen Repair

Collagen, particularly Type I collagen, is the main structural protein in tendons and ligaments. Enhancing collagen synthesis is essential for rebuilding damaged connective tissue.

Hydrolyzed Type I Collagen supplements contain peptides that stimulate fibroblasts, the cells that produce collagen. Research shows daily collagen intake improves tendon stiffness and elasticity.

Vitamin C is crucial for stabilizing and cross-linking collagen fibers. Add foods like citrus fruits, strawberries, kiwi, and bell peppers to your diet, or take 500 mg twice daily.

Glycine, a key amino acid in collagen, is found in animal proteins like fish and red meat, as well as vegetarian sources like legumes, nuts, and seeds. Many collagen supplements also provide glycine.

Mucopolysaccharides (glycosaminoglycans or GAGs) are critical for connective tissue hydration and elasticity. Found in bone broth and shellfish, they are also available in supplements like chondroitin sulfate and hyaluronic acid.

2. Reduce Chronic Inflammation

Omega-3 Fatty Acids from fatty fish like salmon, mackerel, and sardines reduce inflammatory chemicals, creating an environment conducive to healing.

Curcumin, derived from turmeric, blocks NF-kB, a protein complex that drives inflammation, while also enhancing collagen synthesis. Use a liposomal curcumin supplement for better absorption.

Eliminate Pro-Inflammatory Foods such as processed foods, sugars, and seed oils, which worsen systemic inflammation. Focus on whole, unprocessed foods instead.

3. Use Targeted Nutrients for Repair

Vitamin B6 is essential for collagen cross-linking, which strengthens connective tissue. Foods rich in B6 include bananas, chickpeas, salmon, and potatoes.

Zinc plays a vital role in protein synthesis, cell repair, and collagen production. Excellent sources of zinc include oysters, pumpkin seeds, beef, and spinach.

Copper activates lysyl oxidase, an enzyme that reinforces the collagen matrix. Foods like nuts, seeds, shellfish, and liver are good sources of copper.

4. Stimulate Blood Flow

Poor blood supply to tendons and ligaments slows healing. Increasing circulation helps deliver oxygen and nutrients to damaged areas.

Eccentric Exercises, such as controlled lengthening movements like slow heel drops for Achilles tendinosis, stimulate fibroblast activity and realign collagen fibers.

Heat Therapy increases localized blood flow, improving oxygen and nutrient delivery. Combine heat therapy with rehab exercises for optimal results.

Manual Therapies like massage, myofascial release, and dry needling promote blood flow and tissue turnover, accelerating repair.

Healing Degenerative Tendon and Ligament Injuries

Healing these injuries takes time and a comprehensive approach. By focusing on collagen support, reducing inflammation, using targeted nutrients, and enhancing blood flow, you can rebuild stronger, healthier connective tissues. These strategies will help you recover faster and get back to peak performance.

For more natural healing tips on healing degenerative injuries, check out this blog and this video on our YouTube channel