What is Tendonitis?
Think about your tendon like a thermometer. most people throughout the day have built up a certain level of capacity, so let’s say your capacity is 70% and you spent the whole weekend walking around, playing basketball, and tennis, and ending the day at the gym lifting weights. You may have gone well over your capacity level, causing a painful reaction in your tendon/
So, what can you do to avoid further injury to your tendon?
1- Avoid complete bed rest
Tendonitis is a load-related issue, so complete rest will only decrease the tendon's capacity to tolerate load. you should continue to place the tendon under load within your limitation and then slowly increase the load over time.
2- Avoid long-term passive treatment.
Massage, dry needling, ice, heat, and TENS do not improve the tendon’s capacity to tolerate load. these methods, however, can be helpful in short-term and acute cases.
3- Avoid Injection therapies.
Injection therapies should be considered only if the tendon has not responded to the exercise therapy.
4- Avoid Ignoring your pain.
Just like you shouldn’t rest completely, you also shouldn’t push through large amounts of pain, as this can adversely affect your tendon.
5- Avoid stretching your tendon.
Stretching places your tendon under a high compressive load, which can be very harmful for a painful tendon.
6- Avoid Massaging your tendon.
Massage, like other passive therapies, is not usually helpful in the long term.
How does Tendonitis get better?
Rest, focused rehabilitation, and incremental strengthening taken together help to heal Tendonitis. This is how:
1. Avoid activities that irritate the tendon while maintaining general mobility. This lessens excessive tension and helps avoid stiffness.
2. Load Management: Gradual introduction of regulated loading is key to recovery. Initially, isometric workouts help with pain reduction. ; thereafter, eccentric and concentric workouts will be more suitable for tendon strengthening.
3. Deep friction massage, myofascial release, and joint mobilizations among other manual therapy and soft tissue work techniques can assist circulation and improve tissue quality.
4. Gentle stretching and mobility exercises can help to relax muscles and lessen too much strain on the tendon.
5. Mobility & Stretching: Correcting fundamental problems including bad posture, incorrect movement patterns, or muscular imbalances guarantees long-term rehabilitation and helps to avoid the recurrence of tendon issues.
6. Patient Counseling: Long-term rehabilitation depends on knowing tendon healing times—weeks to months—and the value of following rehab programs.
Looking for professional advice on overcoming Tendonitis? Our experts at Healthagon are always happy to help. Visit our team at Healthagon today.
