How High Blood Sugar Can Hurt Your Tendons
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What Is HbA1c and Why Should You Care?
HbA1c, or glycated hemoglobin, is a blood marker that shows your average blood sugar levels over the past few months. Doctors often use it to check for diabetes or prediabetes. But new research suggests that even slightly high HbA1c levels—still within the “normal” range—can affect your body in ways you might not expect.
The Surprising Link Between Blood Sugar and Tendons
A new study published in Scientific Reports looked at people with no diabetes but slightly elevated HbA1c. Researchers found that these people had changes in their Achilles tendon—the thick, strong tendon at the back of your ankle. These changes weren’t visible from the outside but were picked up using advanced MRI scans.
The Achilles tendon in people with higher HbA1c levels showed lower collagen quality, which can make tendons less elastic and more prone to injury. This means your body might not handle walking, running, or exercise as well—even before you get diagnosed with diabetes.
Walking Gets Affected Too
Not only was the tendon structure different, but participants with elevated HbA1c also had a slightly slower walking speed and shorter stride length compared to those with normal HbA1c. Even though these changes were small, they hint at reduced walking efficiency and long-term risk for mobility issues.
In simple terms: even if you don’t have diabetes, having higher-than-ideal blood sugar might already be slowing you down and weakening your tendons.
Why Does This Happen?
High blood sugar can cause a buildup of harmful substances called advanced glycation end-products (AGEs). These AGEs damage collagen—the protein that makes up tendons, ligaments, and skin. Over time, this damage leads to stiff, less functional tendons. That’s why tendon injuries and joint problems are more common in people with diabetes and possibly even in those with prediabetes.
What Can You Do to Protect Your Tendons?
The good news is that small lifestyle changes can help:
- Monitor your blood sugar: Even if you're not diabetic, ask your doctor to check your HbA1c regularly.
- Exercise regularly: Low- to moderate-impact workouts like walking, cycling, and strength training can help keep blood sugar in check and tendons strong.
- Eat a balanced diet: Limit sugar and processed foods. Focus on whole grains, lean proteins, fruits, and vegetables.
- Stay hydrated: Water supports tissue health and joint lubrication.
- Avoid smoking: Smoking increases inflammation and slows tendon healing.
Takeaway Message
You don’t need to have diabetes to be at risk for tendon problems. Elevated blood sugar—even just above normal—may be enough to cause subtle but important changes in your movement and muscle health. Paying attention to your HbA1c early on can help prevent bigger issues down the road.
A healthy lifestyle isn't just about preventing diabetes—it's also about keeping your body strong, mobile, and pain-free as you age.