As you've noticed, the more you climb the stronger you get. Two things are getting stronger when you train, 1) muscle and 2) ligament and tendon -- this is known as "remodeling" (strengthening the collagen in the direction of the forces placed upon it). The problem is that your muscles adapt faster and get stronger than your ligaments and tendons; mostly due to muscles having greater blood flow. To help you avoid the dreaded finger pulley injury that results from this imbalance of strength (aka "popping a pulley"), we've compiled all of the essential nutrients of ligament and tendon formation and repair.
Curious about how each of our ingredients help climbers prevent (or heal) ligament and tendon injuries? Let's break it down:
- Boswellia: When coupled with curcuminoids (Turmeric) boswellia has been shown to reduce tendinopathy symptoms. It's long been known as a potent anti-inflammatory, and beneficial for joint, ligament and tendon health. Check out this study.
- Tumeric Extract (Curcumin): When coupled with boswellia, tumeric extract has been shown to reduce tendinopathy symptoms. In studies, turmeric has been shown to "significantly improve" the quality of tendon healing and strengthening. More info.
- Bromelain: A popular anti-inflammatory enzyme from pineapples. When taken along with Rutin has been shown to improve joint function. More info.
- Rutin: When taken along with Bromelain has been shown to improve joint function. In studies, Rutin has been shown to reduce inflammation in ligament repair and increase expression of collagen type 2 and articular cartilage. More info.
- Collagen: All collagen contain 19 different amino acids, and are particularly high in glycine and proline aminos -- precursors required to facilitate connective tissue protein synthesis (ligament and tendon formation). More info.
- Quercetin: Healing a flexor tendon injury can often be complicated by "tendon adhesion" which results in a loss of the "gliding properties" between your tendon and sheath, and can even result in a loss of range of motion -- requiring surgery to free the stuck tendon. Studies have shown that quercetin reduces tendon adhesion. More info.
- Niacin: Reduces inflammatory cytokines (like TNF-alpha) to prevent damage to your connective tissues (ligaments and tendons). TNF-alpha induces tendinopathy (pain in and around tendons in response to overuse). More info.
- Vitamin C: Important for tendon and ligament health mainly due to its inflammatory properties and being a cofactor in collagen production. More info.
- Manganese: Manganese acts as a cofactor for the enzyme prolidase, which is the enzyme responsible for proline formation, one of the crucial amino acids in collagen’s structure. See above for why collagen is important. More info here and here.
- Citrus Bioflavonoid: Natural compounds with anti-inflammatory and antioxidant properties. More info here and here.
- B1, B2: Both of these vitamins play a key role in the production of collagen, especially after injury. More info.
- B6: Common vitamin for treating tendonitis. Studies have also shown that B6 supplementation will stop the progression of carpal tunnel syndrome. More info.
- B12: Low serum B12 causes degeneration of tendon tissue. Tendon changes include collagen fiber thinning and disorganization, calcification, and necrosis of the tendon margin with cell apoptosis. Low B12 is also associated with poor healing of tendon tears. More info. Another study found that serum B12 concentrations were associated with pro-inflammatory cytokines.
- Calcium (Carbonate, Phosphate, Acsorbate): Ligaments and tendons contain high amounts of calcium and phosphorus. In fact, tendon use calcium phosphate specifically to connect with the hard surface of bone. More info.
- Iron: Important in making ligaments, tendons, and connective tissue. More info.