Collagen for Injury Recovery: Is It Worth Taking?
- Sarah Morton - Physio
- May 26
- 4 min read
If you’ve spent any time on fitness Instagram or injury forums recently, you’ve probably heard people talking about collagen supplements for tendon pain, joint injuries or recovery.
But does collagen actually help?
As physios, we’re naturally cautious about trends that promise quick fixes. And we are not pharmacists or nutritionists. But the good news is that there is some emerging research behind collagen supplementation — particularly for tendon and ligament health.
The important thing is understanding where it may help, where the evidence is still limited, and why exercise rehabilitation still remains the foundation of recovery.
First: what actually is collagen?
Collagen is the main structural protein found in connective tissues including:
tendons
ligaments
cartilage
bone
skin
Tendons in particular are made largely from type I collagen fibres. These fibres help the tendon tolerate load and store energy during activities like running, jumping and strength training.
When a tendon becomes overloaded or injured, the body attempts to remodel and repair this collagen structure.
That’s where collagen supplementation enters the conversation.
What does the research say?
The current evidence is promising — but not definitive.
Recent systematic reviews suggest collagen supplementation may improve tendon adaptation and tendon stiffness when combined with appropriate loading exercises.
Importantly, the studies showing the best results didn’t use collagen in isolation.
The collagen was combined with:
strength training
plyometric loading
rehab exercises
or tendon-loading programs
That matters because tendons respond primarily to mechanical load.
Collagen appears to work best as a potential supportive ingredient alongside rehab — not as a replacement for it.
Timing may matter
One of the more interesting findings from research is that timing could be important.
Some studies suggest taking collagen with vitamin C around 30–60 minutes before tendon-loading exercise may help stimulate collagen synthesis.
The theory is that:
collagen provides amino acid building blocks
vitamin C supports collagen formation
exercise provides the mechanical stimulus telling the tendon to remodel
In simple terms:
the exercise is probably still the main driver, while collagen may help provide the raw materials.
Which injuries might collagen help with?
The strongest interest currently is around:
Achilles tendinopathy
patellar tendinopathy
hamstring tendon pain
tennis elbow
ligament recovery
high-loading sports injuries
There’s also some evidence around joint pain and osteoarthritis symptoms, although results are mixed.
What collagen probably doesn’t do is dramatically accelerate muscle recovery or build muscle strength on its own.
So should you take it?
For many people, collagen is reasonable to try.
It’s generally considered safe, relatively inexpensive, and there is at least a plausible biological mechanism behind it.
But expectations matter.
If someone has persistent tendon pain and:
poor load management
weak calf or glute strength
sudden training spikes
poor recovery habits
…then collagen alone is unlikely to solve the problem.
At Onebody Clinic, we’d still prioritise:
accurate diagnosis
progressive loading
strength work
movement capacity
return-to-sport planning
Collagen may sit alongside that plan — not replace it.
Practical takeaways
Current research tends to favour:
10–15g collagen peptides (hydrolised bovine collagen peptides are used in most research)
combined with vitamin C
taken roughly 30–60 minutes before rehab or strength exercise
The evidence is still evolving, and there’s no universal protocol yet.
What’s probably far more important overall is:
adequate total protein intake
good sleep
appropriate strength training
gradual load progression
The bottom line
Collagen supplementation isn’t a miracle cure.
But there is growing evidence that it may support tendon and connective tissue adaptation when combined with the right rehabilitation programme.
“If you are dealing with persistent tendon pain and want to try collagen for tendon recovery, choose a hydrolysed collagen peptide supplement and combine it with a structured strengthening programme — because tendons respond best to load, not supplements alone.”
Sarah Morton - Physio HCPC SRP BAppSc(physio)
References used
Keith Baar, Shaw G, Di Franchi M, et al. Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. American Journal of Clinical Nutrition. 2017;105(1):136–143.
Clark KL, Sebastianelli W, Flechsenhar KR, et al. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion. 2008;24(5):1485–1496.
Praet SFE, Purdam CR, Welvaert M, et al. Oral supplementation of specific collagen peptides combined with calf-strengthening exercises enhances function and reduces pain in Achilles tendinopathy patients. Nutrients. 2019;11(1):76.
Khatri M, Naughton RJ, Clifford T, et al. The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids. 2021;53:1493–1506.
Jerger S, Geng B, Mikolajewicz N, et al. The effect of collagen supplementation on tendon and ligament properties: a systematic review. Sports Medicine. 2022;52:2511–2527.
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Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Current Medical Research and Opinion. 2006;22(11):2221–2232.
Dressler P, Gehring D, Zdzieblik D, et al. Improvement of functional ankle properties following supplementation with specific collagen peptides in athletes with chronic ankle instability. Journal of Sports Science & Medicine. 2018;17(2):298–304.
Zdzieblik D, Oesser S, Baumstark MW, et al. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men. British Journal of Nutrition. 2015;114(8):1237–1245.
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