Train tendons, ligaments and joints to prevent injuries

If your hand and wrist joints are sore, find motions that move them in the maximum number of directions. PHOTO ILLUSTRATION: NYTIMES

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NEW YORK - When it comes to exercise, muscles and bones are clearly the stars of the show. But to feel your best and age well, you also need to take a little time each week to exercise the body's supporting cast: connective tissues such as ligaments and tendons, especially if you have injured them in the past.

How you do it matters. What works for ligaments does not work for tendons, and vice versa.

“Each part responds to different stimulus,” said Running Rewired (2017) author Jay Dicharry, who is also a professor of physical therapy at Oregon State University.

“Just as you don't treat each of your children the same, you shouldn't treat all of your body parts the same way.”

Here is how to keep your tendons, ligaments and joints healthy and less likely to suffer injury. As with any new exercise, consult a physician or physical therapist if you have concerns.

TENDONS

Tendons connect muscles to bones. It is a tough job - transmitting force generated by the muscles connected to them.

“Think of tendons as springs,” said Dr. Joel Sattgast, an assistant professor at Eastern Washington University.

“As with any spring, over time, they stretch out and lose some of that springiness.” With age, tendon tissues become stiff and brittle, making them susceptible to tearing, through gradual degeneration from overuse or sudden ruptures.

HOW TO IMPROVE TENDON HEALTH

Doctors once prescribed rest for tendon pain, but more recent research has shown that exercising tendons - potentially even if they are sore - is far more effective.