Jocelyn-William LOUBRIAT

Hydration:
Bad hydration considerably favors the development of tendinopathies. When the body gets dehydrated - which is already the case when the sensation of thirst appears – the tissues are less drained. The metabolic waste can accumulate, and some of it is harmful for the tissues. The risk is all the higher as the tendons are low irrigated areas.

In practice: 
- drink regularly during the day
- during effort, drink small amounts (2 sips) every 10-15 minutes
- increase these amounts when practicing at high altitude and when it is hot or cold

Diet:
While some nutritional elements favor tissue reconstruction, others can keep an inflammation running.
Therefore, it is in general advisable to adopt foods rich in Vitamin C, Vitamin E, Carotene, Silicon, Zinc and Selenium. These elements are mainly found in fruit, vegetables and grain. A varied diet rich in fruit and vegetables, including the daily intake of vegetable oils and a regular intake of fatty fish (for its amount of omega 3 and 6) is, therefore, essential.

Furthermore, you must see to an acid-base balance of your diet. In fact, modern eating habits tend to be too acidifying for the body whereas a diet should be neutral. You should therefore limit, among others, your consumption of red meat and dairy products. 
For further details, the website lanutrition.fr examines food with special care and details for you their contents.

Warm-up:
No weariness to repeat this: warming up is essential to prepare your body for effort. The increase of temperature of the body and the blood rush ensure better sliding and vascularization of the tendinous tissues, just as many factors limiting the risks of undergoing a lesion.
The warm-up includes 3 phases: general, direct and specific - each one of them being important. For more details, see the corresponding article.

Recovery:
Tendinopathies partly result from a rupture of the natural destruction/reconstruction balance. Logically, if practicing a sport favors destruction, reconstruction will be favored by recovery. Chronic lack of sleep may, therefore, promote the appearance or the maintenance of tendinopathies. On the contrary, sleep and naps are periods of time when the body can fully regenerate, and they should therefore not be neglected.

Articles liés :

Pathology : Tendinopathies
Cares : Tendinopathies (general care)

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References :
BRUCHARD A., DUEE T. : Tendinopathie, nutrition et micronutrition. Profession Kinésithérapeute n°21, 2008.
CHANUSSOT J.C., DANOWSKY R.G. : Traumatologie du sport, Ed. Masson, 5ème éd., Paris, 1999.
ROUSSEAU V., CASCUA S. : Alimentation pour le sportif, de la santé à la performance. Ed. Amphora sports, 2005.
HAUSSWIRTH C. et coll. : Fiches pratiques pour la récupération en sport. Ed. INSEP 2010.