Scientific studies show that there is no direct link between creatine supplementation and the onset of tendonitis. On the contrary, recent research even suggests positive effects on tendon recovery and tissue regeneration.
Is there a link between creatine and tendonitis?
Creatine is naturally present in our bodies, mainly stored in our muscles. Our body produces around 1 gram a day in the liver, thanks to three amino acids: arginine, glycine and methionine.
It is also found in certain foods, particularly red meat and up to 10g per KG in fish. Creatine is also found in very small doses in eggs and milk, for example.)
At the cellular level, creatine plays a role in rapid energy production. It is converted into creatine phosphate, which helps regenerate ATP (Adenosine TriPhosphate), our main source of muscular energy. This process is particularly important during short, intense efforts.
Creatine monohydrate supplementation significantly increases cellular creatine reserves in muscles. Here are the main effects of creatine supplementation:
- Improved muscular strength and power
- Increased training volume possible
Note that creatine is not a steroid, but a nutrient essential to our metabolism.
So does creatine have a direct impact on tendinopathy?
To begin with, the term "tendinopathy" is now preferred to "tendinitis". The suffix "-ite" suggests inflammation, whereas histological examinations show that inflammation is not always present in these tendon pathologies. The term "tendinopathy" is therefore more precise, encompassing all types of tendon damage, whether inflammatory or degenerative.
In terms of its effects on tissues, creatine acts essentially at muscle level, enabling ATP regeneration.
It has no known direct action on tendons, ligaments or joints.
Let's turn now to the real risk factors for tendinopathy.
What are the risk factors for tendonitis?
Tendonitis is inflammation of the tendons , often caused by a combination of different factors. The main risk factor is mechanical overload.
Our tendons gradually adapt to effort, but when the load exceeds their capacity to adapt, inflammation can occur. This phenomenon is particularly common when training volume or intensity is increased too rapidly.
Here are the main risk factors for tendonitis:
- Sudden increase in training load
- Excessive repetition of the same movements
- Poor execution technique
- Lack of recovery between sessions
- Collagen and protein deficiency
- Tissue dehydration
- Chronic fatigue
- Temperature (especially cold)
Hydration plays a key role in tendon health. Well-hydrated tissue is more elastic and resistant.
Creatine supplementation generally leads to a slight retention of intracellular water, which is normal and reversible when supplementation is stopped. However, this intracellular hydration has no direct impact on tendon hydration.
Does creatine increase the risk of tendonitis?
No direct link has been scientifically demonstrated between creatine intake and the onset of tendonitis. On the contrary, some recent studies suggest potentially beneficial effects.
A study published in the Journal of Strength and Conditioning Research specifically analyzed the impact of creatine on musculotendinous stiffness. The results were clear: no increase in stiffness was observed in creatine-supplemented subjects.1
Even more surprisingly, research carried out on top-level swimmers suffering from tendinopathy showed that creatine could speed up recovery from tendon injuries when incorporated into the rehabilitation protocol.2
To prevent tendonitis, you can mix collagen and creatine. Collagen intake helps manage the pain associated with inflammatory conditions such as tendonitis, and promotes tissue repair.
But beware: creatine can indirectly increase the risk of tendon injury if the athlete does not adapt to his or her new abilities. In fact, supplementation can :
- Lifting heavier loads
- Perform more repetitions
- Training more intensely
This rapid increase in capacity calls for a gradual adaptation of training. Tendons need more time than muscles to adapt to new loads.
What's more, increased training intensity can also lead to dehydration, which is harmful to tendons, if water requirements are not adapted accordingly!
Good hydration is essential for all athletes, whether or not they take creatine. Hydration must be proportional to the intensity of effort - a loss of just 1% of body weight in water already results in a 10% drop in performance.
Creatine is not in itself a danger to your tendons. It's the way you manage your training that will determine the risk of injury.
How to prevent tendonitis
Preventing tendonitis is based on training management andoptimizing recovery.
The essential principles of injury prevention :
- Gradual progression
- Respecting rest periods
- Sufficient sleep
- Hydration for intensity
Preventive techniques :
- Complete warm-up before exercise
- Adapted post-training stretches
- Specific strengthening exercises
In the event of tendonitis, there's no need to stop creatine supplementation. Studies even show that creatine may promote tendon regeneration during healing.
Preventing tendonitis is above all a question of balancing mechanical stress and recovery capacity. Muscle recovery time varies according to training and diet. Stay in tune with your body, and don't hesitate to consult a health professional at the first sign of tendon pain.
Creatine is a safe supplement when taken correctly, but the quality of the product must be beyond reproach. The creatine monohydrate with the Creapure® labellabel guarantees controlled manufacturing in Germany. This certification ensures the absence of contamination and manufacturing residues, making it indisputably the best creatine available.
Creatine Creapure®
The best for maximizing muscle power in a healthy way and optimizing intensive performance
- Standardised without doping substances
- No additives, no sweeteners
- Made in Germany, packaged by Protéalpes in Albertville
Conclusion
Creatine is not directly responsible for the onset of tendonitis. In fact, according to some scientific studies, this dietary supplement may even facilitate tissue healing and repair.
Nevertheless, the increase in maximum power that accompanies supplementation requires a gradual adaptation of training. We recommend a balanced approach combining cyclic intake, an adapted diet rich in protein and collagen, and intelligent management of training loads.
To find out more :
- Find out how many grams of creatine are found in a steak and whether it can cover your daily needs.
- Choose your supplement by comparing the different forms: Kre-Alkalyn vs Creapure, which one is right for you?
- Wondering if creatine can influence your sleep? Here's what you need to know about the effects of creatine before sleep and the best times to take it.
- To boost your workouts, find out if creatine can be used as a pre-workout and what difference it makes in terms of performance.
- Vegan and vegetarian athletes can also take supplements: here are the answers to your questions about creatine, vegan or not, and how it's made.
- Starting a creatine cure? Follow our advice on duration, phases and the need for breaks.
- Taking creatine on an empty stomach or during Ramadan raises specific questions: we explain everything you need to know about effective supplementation, even during fasting.
- Finally, to monitor your biological constants, find out about normal creatine levels in the blood and their medical interpretation.
- And if you've experienced any digestive discomfort, read our file on creatine-related digestive disorders: bloating, diarrhoea or stomach ache, we'll help you sort it out.
