+ 11 Tendons and Aging
After training tonight, I decided just to put some random terms into Google to see what came back in terms of Tendon regeneration and age, to see if there is much change as we get older in terms of how quickly they recover and general health. I was quite surprised with some of the statements that were coming back in terms of the general decline as we age (in terms of 35 and above) - I guess this just shows why injury rates increase and why it becomes so much harder to match your recovery levels when we were in our early 20's 
As we all know tendons are the slowest to heal vs muscle.
So when you are sat wondering why you just got that awful shoulder pain or just cannot seem to match those lifts when you were younger, it may be worth considering the following statements:
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Connective tissue (tendons, ligaments, and muscles) harden and shorten with age. (coachamypt.com)
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With age, our connective tissues undergo structural changes due to decreased blood flow, hormonal changes, and decreased elastin (a protein that gives tissues elasticity). The very same changes occur in the skin and are much more obvious because we see the sagging and wrinkles! But the changes in tendons, ligaments, muscles and nerves are less apparent to us. We experience them as decreased mobility and flexibility and increased injury and weakness. (coachamypt.com)
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As you get older, a number of physical changes occur in and around your tendons. Most notably, the overall water content within the tendons decreases, which makes them stiffer and less flexible. Tensile strength also decreases.(associatesinpodiatry.com)
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Collagen is part of connective tissue, and is found in cartilage, ligaments, tendons and bones as well as skin. Collagen fibres keep your skeletal system flexible, but collagen levels in the body start to decline after about age 25. These declines can cause ligaments tendons bones and cartilage to become less flexible and more brittle over time. (physio-pedia.com)
However there is no need to get the noose out just yet lol The No.1 solution in all the articles I have read to keep tendons as healthy and as supple as possible is exercise and training, a healthy diet with plenty of Vitamin C, D, B12, magnesium & zinc together with Protein and collagen.
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Hey Mak - Did you know that both Creatine and High Dose Vit D decrease Myostatin?
No. How much we talking about? Enough to kill a horse?
X2
GunShow22inThanks for the read.
Im almost 40. My question is what hormonal changes are they referring to? when they say these lead to negative changes in connective tissue. Also, what effects do high dose anabolics have on them as we age? I have heard that some help some hurt.
All I know is my shoulders both ache non-stop on shoulder days recently no matter how long I warmup or try to modify my routine. Guessing its arhritis setting in due to my football days.
I agree with Press1, and I also imagine it’s referring to natural GH and IGF-1 as a result. In fact, production of all recuperative & regenerative hormones decrease with age, as far as I know - so likely it’s the whole synergistic system of recovery declining. As far as exogenous hormones that aren’t great for tendons; I feel compounds that dry you out can have a negative effect on all connective tissue. It can add volume & strength but still decrease water content, which is the leverage all muscle tissue and connective tissue utilizes. Collagen, for instance holds a massive amount of water in relation to its own volume. So when relatively dry, it is essentially slightly handicapped.
Well get this Bud, I have some pretty positive news to report back. I started adding this new shake to my daily repertoire by having the whey protein shake by itself so its easier to get through and having the collagen peptides separately. About 4 hours later after the main shake I have 15g collagen peptides, 10g Tropical BCAA's, Dextrose and 1 gram Vitamin C (all the studies say you need minimum 600mg Vit C as it increases collagen absorption by 100%). Shake all this up with 200ml water and its no problem getting down even if it tastes like piss! I tell you what mate I've had a really sore/bad front right delt that felt like it was RC related for 3 months, after 4 days of drinking this extra stuff the pain has completely gone!! No soreness or sharp pain at all. No longer comes on the day after bench or deadlifts either. It would normally be so sore the day after that I couldn't hold my arm straight out in front.
So anyone with Joint issues or sore tendons/shoulders etc I would definitely give this method a try to see if it helps at all.
I’m starting this shake tomorrow. Everything about it tells me it will help. I tore my tricep off the bone five months ago. I’m four months post surgery and have just got the lift restrictions removed by my surgeon. I’ve been doing BPC-157 and TB-500 all through PT. Getting old sucks but it is what it is.
I found it really helps mate.
@Big Tone36 did this exact same thing, you should speak to him and see what helped him also
Damn you put it so much better than I do LMAO
I am guessing they are just referring to a mans natural testosterone cycle as it declines with age, when test is not at superficial levels then it is probably beneficial for tendons the same as it is muscle. But when it is high it has negative effects. Yeh I'm not really sure what to go with in terms of compounds that are supposedly bad for tendons - many say that trenbolone is because of the drying effects but then at the same time I would argue its great for tendon strengthening due to the increase in IGF-1 it causes, its the one steroid that I can feel benefit my tendons which is why I love to run it so much. It literally halves my recovery rate a lot of the time in between sessions for the same muscle. E.Q is good, Anavar but Test supposedly not? My shoulders both in terms of muscle and joints have always been a big week point for me, they remain sore for days on end cracking and clicking and all sorts. I swear I'll no longer have function in them if I make it to 60 Lol.
GunShow22inThanks for the response. Happy to hear I am not the only person with terrible shoulder joints on here.
Tren and IGF-1 levels is something I never would have thought of regarding joints. I have some tren on its way so it will be interesting to see how my shoulders feel after using it for awhile. I do run low dose deca which seems to help a bit. Also, I have never ran GH but am thinking it is about time to take the plunge. Probably will add some of that peptide that everyone uses to help with injuries as well. At this rate 60 is not looking so good for me either.
Oh for sure you will notice a difference! Run it around 400 to 450mg/wk (0.6ml per day if Ace) and you will see just what I mean. I run Tren with NPP so make sure you don't drop the Deca in place of it. NPP does help a little I find but only in terms of it masking the stiffness so to speak. I recently ran BPC 157 but it nowhere near compares to tren, problem is you can't run tren forever Lol Bud if I do any kind of shoulder work such as military pressing then thats my flat bench out the window for at least a week! Totally messes it all up. This is what sets people like John Haack and the rest of the pro powerlifters apart from the mere mortals - they can hammer shoulders separately and have them be a part of big back workouts and still flat bench 3 times per week no problem. Their tendons seem to regenerate overnight and must be inserted far form the joints compared to close so they just do not seem to suffer in anyway - its truly remarkable how they seem to be able to do it
I’m 44 my bicep tendon ruptured and completely detached from my shoulder in November .I was preacher curling 20kg dumbbells on second working set would have been going up to at least 30kg but it just went pop I heard it more than I felt it .. it wasn’t even that painful. Had surgery to reattach it on December 7th. I was still able to train not as heavy but comfortable until the day before surgery didn’t train biceps but for example night before surgery I was bench pressing 120kg ( normally go up to around 180kg). Since surgery it’s been a nightmare day I came home stiches burst so had to go straight back and get that sorted then I got a wound infection so ended up on antibiotics. Still been going the gym to support my training partner but can’t train at all and it’s been killing me. Trained light triceps last night for first time and felt perfect just didn’t want to push my luck, im at hospital this week for load testing and hopefully he says I can train light again they say around 6 months post op I’ll be as good as new. In all honesty they said I didn’t need surgery as long head was still attached it was short I detached but I went private and had it done more for cosmetics than anything as it was knotted up and just didn’t look right at all.
I must admit I was only thinking about this the other day - how I use to love going heavy on preacher curls in my early 20's and never ever thought of pulling a bicep on it, now I wouldn't even dare do the exercise. Have you seen the youtube video where the guy goes down with a 60kg barbell and right at the bottom BOTH of his biceps pop and roll up to the top?! lol Cringeworthy stuff. Its amazing how much a bicep tear messes up benching isn't it - I slightly did my left one 3 years ago now being stupid with dumbell rows and using straps trying to go as heavy as possible. Didn't completely rupture it but next time I benched the barbell was all over the place stability wise and it took a few sessions for it to be right again. I think Eddies took about 6 months to heal with Harley st.
Glad I read to the end. The noose was hanging. Lol I use a collagen joint support powder that makes a huge difference. I put a tablespoon in warm water and chug it. It's disgusting. https://www.nowfoods.com/products/supplements/collagen-joint-support-powder
HAHAHA LMFAO
That looks like a great little powder there mate - I've often read good things about MSM too in forums. Yep one thing for sure is Collagen tastes as good as a sweaty arse!
Eccentric loading specifically is going to help generate the types of collagen necessary for building tendon strength. Everyone should have a week out of the month where they are deloading and focusing on tempo. My training protocols are based around tempo and eccentric loading sets every other week.
This is good info. Thanks man. Collagen being the most abundant protein in the body plus the idea that it is produced far less efficiently as we age (I’m 45), led me to add a high quality collagen supplement into what I take, & with the addition of hyaluronic acid has made a massive difference in my skin elasticity and joint strength. I have a shoulder and an elbow that trouble me and they have improved, as well. Easily one of the best things I’ve done. I had always thought these were beauty supps for the ladies.
Cheers Buddy! I have been supplementing with Collagen Peptide powder for a while now into my protein shake, but the problem is the whey and collagen combined adds up to a hefty 80g shake which I am not always in the mood to drink all of depending on if I have trained that day, how hungry I am etc. So often it can mean some days I may only get 7g of collagen and others nothing - now I am going to make sure I get 15g ED on its own no matter what as all of the studies I have been reading say that is the optimal dose to take to keep tendons elasticated and strong, also if you are injured. Seen lots done on Achilles tendons that are ruptured with 15g VS 5g with 500mg Vit C. Tendons are always the one damn thing that take forever to heal these days especially around the shoulders and glutes/ham insertions. The powder I take is Types 1 & 3 but they say also to take Type 2 for joint health - thats made of Chicken Sternum though and tends to be a lot more costly!! Lol
I sometimes struggle with the same thing. Chugging a big shake with protein, creatine & collagen doesn’t appeal to me sometimes. But like you said, the studies are pretty clear on the benefits, particularly as we age. And there isn’t much out there that is more common or frustrating than not being able to train because of tendon & ligament injuries that just haven’t healed well.
You hit the nail on the head there mate - there is NOTHING worse than beginning a session and the moment you get to a slightly heavy warm up weight realising that your bloody tendons are still too damn sore for any decent training to be done. Then you start thinking why didn't I put in a bit more effort on the nutrition front since last time.
For sure. I think I may add in type 2, as well. You need far less of it than type 1 & 2, but it is pricier. There’s no doubt that my cartilage has taken a beating over the years, and I haven’t always taken good care of myself……
Ya know mate when I see all these little shits on youtube nowadays who seem to be aged between 18 and 21 and are just kicking the shit out of the weights day in day out it makes me so envious of being their age again. I never even thought about a muscle tear or a tendon snapping back then, everything full of elasticity and forgiving lol
That’s one of those examples of “youth being being wasted on the youth”.
I’m going back to my 5kg preacher curls now…..
LOL You just thinks its normal to be like that at the time, never understanding why the older guys seem to hate the younger generation so much!!!! Lmao My father use to say to me 'When you get older you'll be like that one day towards young lads - I was like no way I'll never be jealous of younger guys and their health, now look!!! lol