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Tendon Injuries: How Nutrition Can Help Recovery

Tendon pain is one of the most frustrating barriers to consistent training.

It lingers. It flares. It stalls progress. And if you’re a runner, it can feel like you’re always one misstep away from another setback.


Recently, I’ve been dealing with chronic Achilles tendinopathy myself. Well, by recently I mean the last 12 years on and off. In December I had a flare up and now I’m trying to get completely on top of it prior to my Valencia marathon build later this year.

Alongside a structured eccentric loading program under guidance from my sports physio, I’ve implemented a targeted nutrition strategy that’s backed by strong research. It’s the same protocol I demonstrated in today’s Instagram reel.

 

Why Collagen + Vitamin C Helps Tendons Remodel

Tendons remodel slowly. They’re metabolically quiet (lower blood flow than muscles) and rely heavily on repeated mechanical loading to stimulate adaptation. But load alone isn’t the whole story, tendons also need the raw materials to build new collagen.

A landmark study by Shaw et al. (2017) tested whether consuming gelatin (a collagen‑rich protein) with vitamin C before exercise could enhance collagen synthesis.


What the researchers found:

  • Participants consumed 0 g, 5 g, or 15 g of gelatin with vitamin C

  • Blood amino acids peaked at ~60 minutes

  • After performing intermittent loading, the 15 g group doubled collagen synthesis markers compared to placebo


How I’m Applying This for My Achilles Tendinopathy


In this video, you’ll see me “performing” slow, eccentric calf drops, (my angle range sucks right now!) a cornerstone of Achilles rehab.


Here’s the exact protocol I’m using:

1. 60 Minutes Before Rehab: Nutrition

  • 15 g marine collagen w/vitamin C

  • Mixed with water

  • This timing aligns peak bioavailability with the loading stimulus.


2. During Rehab: Mechanical Loading

  • Slow, controlled eccentric calf drops

  • 3–4 sets, 8 reps

  • 5 second lowering phase

 

3. Why the Timing Matters


By hitting that 60‑minute window, we ensure peak nutrient availability in the blood exactly when the tendon is under tension. This helps stimulate that deep tissue remodelling.

This isn’t a quick fix, (tendons adapt over months) but it’s a smart, evidence‑aligned strategy to support the process.

 

Why Runners Should Care


If you’re dealing with:

  • Achilles pain

  • Plantar fasciitis

  • Patellar tendon issues

  • Hamstring tendinopathy

  • Recurring “niggles” that never fully resolve

…then nutrition can play a role in your rehab.


If you’re interested in seeing us for more tips, book an appointment via our link in our bio.

 

Reference: 


Shaw, G. et al. (2017). Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis. AJCN. PubMed: https://pubmed.ncbi.nlm.nih.gov/27852613/

 
 
 

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