Strength Training Benefits Connective Tissue

Want to improve the structure and function of your connective tissues?  Lift (heavy) weights.

In addition to its musculoskeletal benefits, high-intensity strength training also results in a net growth of the involved connective tissues.

Exercise of low- to moderate-intensity does not significantly change the collagen content of connective tissue.  Collagen is the main structural protein found in all connective tissues in the musculoskeletal system.

The 3 types of connective tissue are:

• Tendon – a flexible but inelastic cord of strong fibrous collagen tissue attaching a muscle to a bone
• Ligament – a short band of tough, flexible, fibrous connective tissue that connects two bones or cartilages or holds together a joint
• Cartilage – a firm tissue, softer and much more flexible than bone; it is found in many areas of the body including joints between bones (e.g. the elbows, knees, and ankles); the “cushion” between bones

Connective tissues adapt to high-intensity musculoskeletal stimulation by growing and strengthening.

Weight-bearing exercise, with movement through a complete range-of-motion, seems to be vital to maintaining connective tissue development.

Your thoughts?

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Here’s How Strength Training Benefits Connective Tissue

Want to improve the structure and function of your connective tissues?  Lift (heavy) weights.

In addition to its musculoskeletal benefits, high-intensity strength training also results in a net growth of the involved connective tissues.

Exercise of low- to moderate-intensity does not significantly change the collagen content of connective tissue.  Collagen is the main structural protein found in all connective tissues in the musculoskeletal system.

The 3 types of connective tissue are:

• Tendon – a flexible but inelastic cord of strong fibrous collagen tissue attaching a muscle to a bone
• Ligament – a short band of tough, flexible, fibrous connective tissue that connects two bones or cartilages or holds together a joint
• Cartilage – a firm tissue, softer and much more flexible than bone; it is found in many areas of the body including joints between bones (e.g. the elbows, knees, and ankles); the “cushion” between bones

Connective tissues adapt to high-intensity musculoskeletal stimulation by growing and strengthening.

Weight-bearing exercise, with movement through a complete range-of-motion, seems to be vital to maintaining connective tissue development.

Your thoughts?

WE WILL HELP YOU BECOME A BETTER ATHLETE!

We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Effectiveness of Pre-Activity Foam Rolling

Repeated foam rolling is beneficial for increasing range of motion immediately preceding a dynamic activity (strength and conditioning, sport practices and games, etc.), according to research from the Journal of Strength and Conditioning Research.

Fascia is a component of connective tissue.  Myofascia (which resembles a spider web or fish net) is a dense, strong, and flexible tissue that covers all muscles and bones, from  head to toe.

When normal and healthy, the fascia is pliable, relaxed, and soft.  It has the ability to stretch and move without restriction.

When fascia becomes tight and restricted, it can compromise mobility across the entire fascial chain.  This can be caused by physical trauma and inflammation — such as the “normal” micro-tears that occur in muscle — as a result of strength training and sport-specific activity.

Myofascial Release is an effective, hands-on therapy (think massage) that focuses on relaxing the deep tissue of the body, which can directly change and improve health of the fascia.  The purpose of myofascial release is to break down scar tissue, relax the muscle and fascia, and restore mobility.

Although foam rolling is associated with subjective and objective improvements in range-of-motion (mobility), these effects were not necessarily seen within the first exposure.  Consistent (repeated) foam rolling did, however, produce positive results.

Add foam rolling to your dynamic warmup regimen, prior to your training, practices, and games.  You can incorporate it into your post-workout/practice/game routine, too.

Get STRONGER, Get FASTER!

Your thoughts?

Effectiveness of Pre-Activity Foam Rolling

Repeated foam rolling is beneficial for increasing range of motion immediately preceding a dynamic activity (strength and conditioning, sport practices and games, etc.), according to research from the Journal of Strength and Conditioning Research.

Fascia is a component of connective tissue.  Myofascia (which resembles a spider web or fish net) is a dense, strong, and flexible tissue that covers all muscles and bones, from  head to toe.

When normal and healthy, the fascia is pliable, relaxed, and soft.  It has the ability to stretch and move without restriction.

When fascia becomes tight and restricted, it can compromise mobility across the entire fascial chain.  This can be caused by physical trauma and inflammation — such as the “normal” micro-tears that occur in muscle — as a result of strength training and sport-specific activity.

Myofascial Release is an effective, hands-on therapy (think massage) that focuses on relaxing the deep tissue of the body, which can directly change and improve health of the fascia.  The purpose of myofascial release is to break down scar tissue, relax the muscle and fascia, and restore mobility.

Although foam rolling is associated with subjective and objective improvements in range-of-motion (mobility), these effects were not necessarily seen within the first exposure.  Consistent (repeated) foam rolling did, however, produce positive results.

Add foam rolling to your dynamic warmup regimen, prior to your training, practices, and games.  You can incorporate it into your post-workout/practice/game routine, too.

Get STRONGER, Get FASTER!

Your thoughts?

Strength Training Benefits Connective Tissue

Want to improve the structure and function of your connective tissues?  Lift (heavy) weights.

In addition to its musculoskeletal benefits, high-intensity strength training also results in a net growth of the involved connective tissues.

Exercise of low- to moderate-intensity does not significantly change the collagen content of connective tissue.  Collagen is the main structural protein found in all connective tissues in the musculoskeletal system.

The 3 types of connective tissue are:

• Tendon – a flexible but inelastic cord of strong fibrous collagen tissue attaching a muscle to a bone
• Ligament – a short band of tough, flexible, fibrous connective tissue that connects two bones or cartilages or holds together a joint
• Cartilage – a firm tissue, softer and much more flexible than bone; it is found in many areas of the body including joints between bones (e.g. the elbows, knees, and ankles); the “cushion” between bones

Connective tissues adapt to high-intensity musculoskeletal stimulation by growing and strengthening.

Weight-bearing exercise, with movement through a complete range-of-motion, seems to be vital to maintaining connective tissue development.

Get STRONGER, Get FASTER!

Your thoughts?