Hi guys! In this video, we're going to look at supplements that can help your recovery from
Achilles tendinopathy or other tendon injuries. We’re gonna look at what supplements may work,
how much you need of it and how it actually does it, and then, exactly how to take it – what the
research is showing about that. For those of you who don't know me, my name is Maryke. I’m one
of the physiotherapists from treatmyachilles.com, where you can get online physiotherapy assessment
as well as treatment for your Achilles tendon injuries. Have a look at the description of
this video for a link to our website. Okay, so let's move on to supplements. Vitamin C,
interestingly enough, it can increase collagen production, and it's also an antioxidant. Now,
it can decrease oxidation of your collagen fibres. So, our bodies normally have a normal rhythm of
breakdown of collagen fibres and rebuilding collagen fibres, so, we're replacing cells
in our body the whole time. When you're under high oxidative stress, you break down cells more
frequently. So, what Vitamin C does is, it slows the oxidation down, and it means that … hence it's
known as an antioxidant … and it means that you don't break down cells so readily. But it can also
help with your collagen increase, your collagen production. Then, gelatine or hydrolysed collagen:
They’re similar things, but not quite the same. You'll see also, a little bit later on,
you only use one or the other, because they break down into the same things, they break down into
the same building blocks for collagen. And the reason they help is, our tendons are mainly
made up of collagen; they are digested into the building blocks of collagen and there is research
to show that if you use those type of supplements, they increase your collagen production of healthy
cells. There's also some research of a recent study that came out where they looked at athletes,
where both groups of athletes were following a lovely, carefully graded strength training
program for their Achilles tendinopathies, but for one lot they gave supplements,
other lot they didn't give anything. And the ones that supplemented with the gelatine or hydrolysed
collagen actually improved more quickly than the group that weren't supplemented. Okay,
so how much do you actually need of this stuff? From the research there is no definitive answer
yet; a lot more research probably needs to be done. And I have to also say that remember,
I'm not a dietician, so this advice may not be right for you; you need to check with a medical
professional before you use any of this stuff. In the research studies, it seems to show that
if you take it within 30 to 60 minutes before you do Achilles tendon loading activities like
running or jumping or your Achilles exercise program that you're meant to be following,
it works best, because the 30 to 60 minutes give your digestive system chance to actually break
these things down into their building blocks, and then it's available in your bloodstream to be used
in the collagen or ... of the tendon. Vitamin C, it seems you need about 48 milligrams of that. So,
it's not loads. With these things; it's not, the more you take the better. There's some
research actually out that shows if you use loads of Vitamin C immediately after training,
it can actually dull your training effect, so don't go and overdose on this. All they needed for
their research studies was 48 milligrams, which is not a lot. Then, if you're using gelatine:
They used about 15 grams of gelatine. For the studies where they used hydrolysed collagen,
they used a lot less – they used 2.5 grams only. And part of the reason of why they needed so much
less could be because hydrolysed collagen is much easier to digest. So yes, have a look at what you
want to use. I know you get the supplements out there, because some of my patients have already
started using some of these. But as I said, it's not a one-size-fits-all – it may not be the right
thing for you. And don't use the hydrolysed collagen as well as the gelatine; pick one
of those two, don't use both of them; they do the same thing. But combine it with a bit of Vitamin
C. Excellent! So, if you have any questions, feel free to ask them in the comments, or you’re
welcome to message me or email me as well. And if you want more information about Achilles tendons,
have a look at our website; we write a regular blog. And if you want to know about
our treatments, everything is on that website as well. So, hope you have a good day! Bye-bye!