Tendon and ligament injuries are notoriously slow to heal, often sidelining athletes, workers, and everyday individuals for weeks or even months. While rest, physical therapy, and sometimes surgery are commonly prescribed treatments, many people overlook a crucial factor that can significantly influence recovery: nutrition.
Tendons and ligaments are made up of dense connective tissue primarily composed of collagen—a protein that gives these structures strength and flexibility. Because they have a limited blood supply, their healing process is slower compared to muscles or skin. However, by optimizing nutrition, you can give your body the essential building blocks it needs to repair and regenerate connective tissue more efficiently.
Understanding the Healing Process
When a tendon or ligament is injured—whether through a sprain, strain, or tear—the body initiates a complex healing response that unfolds in three phases:
Inflammation (First few days) – The area becomes swollen and painful as the immune system clears damaged cells and begins tissue repair.
Proliferation (Up to several weeks) – New collagen fibers are laid down to rebuild the injured tissue.
Remodeling (Weeks to months) – Collagen is reorganized to restore strength and function.
Nutrition plays a key role in all three stages, supporting everything from reducing excessive inflammation to synthesizing new collagen.
Key Nutrients for Tendon and Ligament Repair
1. Protein and Amino Acids
Protein is the foundation of tissue repair. Amino acids like glycine, proline, and lysine are essential for collagen synthesis. A diet lacking in protein can significantly delay healing.
Best sources:
Lean meats, poultry, fish
Eggs
Greek yogurt
Bone broth (rich in collagen and gelatin)
Plant-based sources like quinoa, lentils, and soy
2. Vitamin C
Vitamin C is a cofactor for collagen production and helps stabilize the collagen triple-helix structure. It also has antioxidant properties that protect healing tissues from oxidative stress.
Best sources:
Citrus fruits (oranges, grapefruit)
Strawberries
Bell peppers
Kiwi
Broccoli
3. Zinc
Zinc plays a critical role in tissue regeneration, immune response, and collagen synthesis. Even a mild deficiency can impair healing.
Best sources:
Pumpkin seeds
Oysters
Beef
Chickpeas
Cashews
4. Omega-3 Fatty Acids
These healthy fats help modulate the inflammatory response, reducing excessive inflammation that can hinder healing.
Best sources:
Salmon and other fatty fish
Chia seeds
Walnuts
Flaxseeds
Fish oil supplements
5. Vitamin A
This fat-soluble vitamin helps with collagen formation and immune function. It’s also involved in cellular growth and differentiation, vital for tissue regeneration.
Best sources:
Carrots
Sweet potatoes
Spinach
Kale
Liver
6. Copper and Manganese
These trace minerals are important co-factors in enzymatic reactions involved in collagen cross-linking, which strengthens connective tissue.
Best sources:
Nuts and seeds
Shellfish
Whole grains
Leafy greens
Collagen and Gelatin Supplements
There’s growing evidence that supplementing with hydrolyzed collagen or gelatin, especially when combined with vitamin C, can enhance tendon and ligament repair. These supplements provide key amino acids like glycine and proline in a readily absorbable form.
One study from the American Journal of Clinical Nutrition found that consuming gelatin before exercise increased collagen synthesis in ligaments. This is particularly helpful during the rehab phase of recovery when tissues are being remodeled and strengthened.
Pro tip: Take collagen or gelatin supplements about 30–60 minutes before physical therapy or light rehab exercises for optimal impact.
Anti-Inflammatory vs. Pro-Inflammatory Foods
While some inflammation is necessary for healing, chronic inflammation can interfere with recovery. Choosing the right types of foods can help modulate this response.
Eat more:
Colorful vegetables and fruits
Turmeric and ginger
Green tea
Healthy fats (olive oil, avocado)
Avoid or limit:
Refined sugars
Processed foods
Fried foods
Excessive alcohol
Trans fats
Hydration and Connective Tissue Health
Tendons and ligaments require adequate hydration to maintain elasticity and function. Dehydrated tissues are more prone to injury and slower to repair.
Tips to stay hydrated:
Drink water consistently throughout the day
Include electrolyte-rich fluids (especially if sweating heavily)
Limit caffeine and alcohol, which can dehydrate
Timing Your Nutrition
When you eat can also affect recovery. Aim to space protein-rich meals evenly throughout the day to promote continuous tissue repair. Pairing protein with antioxidant-rich vegetables helps reduce oxidative stress on healing tissues.
Additionally, nutrient timing around rehabilitation sessions—like consuming vitamin C and collagen beforehand—can enhance tissue remodeling.
Nutrition for Long-Term Tendon and Ligament Health
Even after recovery, maintaining a diet that supports connective tissue can help prevent future injuries. Consider these strategies:
Continue regular intake of collagen-boosting nutrients
Avoid crash diets that deprive the body of essential micronutrients
Focus on maintaining muscle strength and joint mobility through consistent exercise
Use anti-inflammatory foods as part of your daily diet
Conclusion
Nutrition is a powerful tool in the recovery journey from tendon and ligament injuries. While it won’t replace physical therapy or rest, the right nutrients can significantly accelerate healing and improve tissue strength. Whether you’re dealing with an acute injury or managing chronic connective tissue damage, paying attention to what’s on your plate can make a meaningful difference in how quickly—and how well—you recover.
Joint pain can creep in slowly or hit suddenly—but either way, it can impact your mobility, mood, and overall quality of life. Whether you’re dealing with age-related wear and tear, chronic inflammation, or recovering from an injury, adopting everyday habits that support joint health can make a world of difference. The good news? You don’t always need a prescription to find relief. A few simple lifestyle adjustments can go a long way in keeping your joints strong, flexible, and pain-free.
Here are natural, evidence-backed habits you can incorporate into your daily life to support your joints and reduce discomfort.
1. Keep Moving—But Move Smart
Movement is medicine for your joints. Staying active helps lubricate the joints, strengthen surrounding muscles, and maintain a healthy range of motion.
Low-impact exercises like walking, swimming, biking, and yoga are excellent choices.
Strength training helps stabilize joints and reduce stress on them.
Stretching regularly keeps muscles flexible and reduces stiffness.
Tip: Avoid long periods of inactivity. If you sit at a desk, stand up and stretch every hour.
2. Maintain a Healthy Weight
Carrying excess weight puts unnecessary pressure on weight-bearing joints—especially the knees, hips, and lower back. In fact, for every extra pound you carry, your knees experience about four extra pounds of pressure.
Shedding even 5–10% of your body weight can significantly reduce joint strain and pain.
Focus on slow, sustainable weight loss through diet and exercise.
Bonus: Weight loss also lowers systemic inflammation, which can ease joint pain.
3. Prioritize Anti-Inflammatory Nutrition
What you eat has a direct impact on your inflammation levels and joint health. Incorporating anti-inflammatory foods can help reduce pain naturally.
Foods to eat: Fatty fish (like salmon), leafy greens, berries, olive oil, turmeric, ginger, nuts, and seeds.
Foods to limit: Sugar, red meat, processed snacks, and fried foods.
Tip: A Mediterranean-style diet is particularly joint-friendly.
4. Stay Hydrated
Cartilage—the flexible tissue that cushions your joints—is made mostly of water. Staying hydrated keeps this tissue lubricated and reduces friction during movement.
Aim for at least 8–10 glasses of water per day, more if you’re active or in a hot climate.
Herbal teas and water-rich fruits like watermelon and cucumber also count toward hydration.
Dehydration can cause joint stiffness and increased sensitivity to pain.
5. Support Your Joints with Supplements
Certain natural supplements have been shown to support joint health and reduce inflammation.
Glucosamine and chondroitin: May help rebuild cartilage and reduce pain.
Turmeric/curcumin: A powerful anti-inflammatory.
Omega-3 fatty acids: Found in fish oil, these reduce inflammation system-wide.
Collagen peptides: Support cartilage and connective tissue integrity.
Always consult your healthcare provider before starting a new supplement.
6. Use Proper Posture and Ergonomics
Slouching or using improper body mechanics can stress your joints over time. Make small adjustments to support joint alignment throughout the day.
Sit with your back straight, feet flat on the ground, and shoulders relaxed.
Use supportive chairs or standing desks as needed.
When lifting objects, use your legs—not your back—and keep items close to your body.
Ergonomic tweaks at your workstation can prevent repetitive stress injuries.
7. Get Plenty of Restful Sleep
Quality sleep is essential for healing and reducing inflammation. During deep sleep, your body produces hormones that repair tissue and regulate immune response.
Aim for 7–9 hours of sleep per night.
Create a calming bedtime routine: turn off screens, dim the lights, and avoid caffeine late in the day.
Consider supportive pillows or a mattress that helps align your spine and joints.
Poor sleep is linked to increased perception of pain and joint stiffness.
8. Manage Stress Effectively
Chronic stress triggers the release of cortisol, a hormone that can promote inflammation in the body. Reducing stress can ease both physical and emotional tension that often worsens joint pain.
Try meditation, deep breathing exercises, journaling, or spending time in nature.
Make time for hobbies, connection with others, and digital detoxes.
Mind-body practices like tai chi and yoga offer both physical and mental relief.
9. Avoid Smoking and Excess Alcohol
Smoking reduces blood flow to joints and damages connective tissue. Meanwhile, excessive alcohol can deplete your body of nutrients and contribute to inflammation.
If you smoke, seek out resources to quit—it can significantly improve joint and overall health.
Drink alcohol in moderation, if at all.
Small lifestyle changes add up over time—quitting smoking is one of the most impactful things you can do for joint health.
10. Listen to Your Body
One of the most underrated habits is simply tuning in to your body’s signals. If an activity causes joint pain or stiffness, it may be a sign you need rest or a modification.
Alternate between activity and rest.
Don’t push through sharp or persistent joint pain.
See a healthcare provider if symptoms don’t improve or worsen.
Early intervention can prevent long-term joint damage.
Final Thoughts
You don’t need to overhaul your life to take better care of your joints. By adopting small, consistent habits—like staying active, eating anti-inflammatory foods, and managing stress—you can support your body’s natural ability to maintain strong, pain-free joints.
These habits are powerful on their own but even better when practiced together. Start with one or two changes today and build on your progress each week. Your joints will thank you for years to come.
Join us on our free Facebook Live Series called “Ask the Docs”. In this session, you can ask SDOMG Physicians everything you want to know about rotator cuff tendon tears and the cellular treatments available to help.
Dr. Christopher Rogers was honored to speak at the April 2021 La Jolla Golden Triangle Rotary Club meeting. Topics of the lecture included a history of stem cell therapy in San Diego and an update on FDA-approved clinical trials for knee osteoarthritis. To see a copy of the lecture, visit the San Diego Orthobiologics Medical Group YouTube channel or view the video linked below!
Turmeric, a spice from South Asia derived from the Curcuma longa root, has been used as a medicine for nearly 4000 years.Recent studies have shown that turmeric may help to relieve joint pain caused by arthritis because the active ingredient, curcumin, is now known to have anti-inflammatory properties. Curcumin has been shown to have similar efficacy to diclofenac, a non-steroidal anti-inflammatory drug, with fewer side effects.Similar improvements in pain severity and function were seen with curcumin and diclofenac in a randomized, controlled clinical study of 139 patients with knee osteoarthritis. Nineteen patients in the diclofenac group (and none in the curcumin group) required anti-ulcer medications at 28 day followup [1].
Turmeric for Joint Pain Relief
Curcumin has also been shown to have a strong antioxidant capacity.In a randomized double-blind placebo-controlled trial, patients with mild-to-moderate knee osteoarthritis were given the curcuminoidand were compared to a group that received a placebo for 6 weeks. [2]Researchers measured the levels of enzymes known to influence inflammation (e.g. superoxide dismutase (SOD) and malondialdehyde (MDA)). The treatment group showed significant changes in these enzymes suggesting that short-term supplementation with curcumin decreases oxidative stress.
Another randomized, double-blind, placebo-controlled trial of low or high dose bio-optimized Curcuma longa in 150 patients with knee osteoarthritis measured serum biomarkers of cartilage degradation (sColl2-1). [3] The high dose extract showed a transient but non-significant decrease in the cartilage degradation biomarkers. Moreover, pain improvement in the low- and high-dose extracts was better than in the placebo group after 90 days of treatment.
The effects of topical curcumin 5% ointment on osteoarthritis knee pain in patients older than 70 years was studied in a double-blind, randomized placebo-controlled trial.[4]Subjects applied either the ointment or a placebo (Vaseline) twice a day for 6 weeks.The pain intensity was significantly lower in the group receiving the curcumin ointment than in the placebo group suggesting that this treatment may be considered for older adults with knee osteoarthritis.
[1]Shep D, Khanwelkar C, Gade P, Karad S.Safety and efficacy of curcumin versus diclofenac in knee osteoarthritis: a randomized open-label parallel-arm study.Trial 2019; 20:214.
[2]Panahi Y, Alishiri GH, Parvin S, Sahebkar A. Mitigation of systemic oxidative stress by curcuminoids in osteoarthritis: results of a randomized controlled trial. J Dietary Suppl. 2016;13(2):209–20.
[3]Henrotin Y, Malaise M, Wittoek R, Vlam K, et al.Bio-optimized Curcuma longa extract is efficient on knee osteoarthritis pain: a double-blind multi center randomized placebo controlled three-arm study.Arthritis Research and Therapy 2019; 21, 179.
[4]Jamali N, Adib-Hajbaghery M, Soleimani A.The effect of curcumin ointment on knee pain in older adults with osteoarthritis: a randomized placebo trial.BMC Complementary Medicine and Therapies, 2020, 20:305.
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Dr. Mary Ambach specializes in non-surgical orthopedics, regenerative therapies, and interventional pain management. As a key thought leader in the field of Regenerative Medicine, Dr. Ambach conducts research, trains physicians, and lectures at international medical conferences.
Dr. Christopher Rogers is one of the world’s leading experts in orthopedic regenerative medicine and a renowned speaker at national medical conferences. He has developed new approaches for the treatment of tendon injuries, osteoarthritis, and disc degeneration which provide a safe and viable alternative to surgery.
