Tendon pain can be frustrating. It can affect everyday activities, exercise and sport, and sometimes it can feel like the more you rest, the harder it is to get back to normal.
But what actually causes tendon pain, and what can help it recover?
What are tendons?
Tendons are strong bands of connective tissue that attach muscles to bones. They help transfer the force produced by your muscles, allowing you to move your joints and perform everyday activities.
Like other tissues in the body, tendons respond to the demands placed on them. They can become painful when the load placed on the tendon exceeds its current capacity to tolerate that load.
Why do tendons become painful?
Tendon pain can develop for a number of reasons. A sudden increase in activity, changing your training routine, repetitive movements or returning to exercise after a period of reduced activity can all increase the demands placed on a tendon.
It isn’t necessarily that the tendon is being “damaged”. Instead, pain can be a sign that the tendon is struggling to tolerate the current level of load.
Does rest help?
Rest can sometimes help settle symptoms in the short term, but complete rest isn’t always the answer.
Tendons need an appropriate amount of load to maintain and improve their capacity. Avoiding activity completely for long periods can reduce strength and tolerance, making it harder to return to your usual activities.
The key is often finding the right level of load and gradually increasing it as the tendon adapts.
Progressive loading and recovery
Progressive loading is commonly used when managing tendon pain. This involves gradually increasing the amount of work the tendon is exposed to, allowing it to build strength and tolerance over time.
This might begin with simple strengthening exercises before progressing towards more demanding movements that are relevant to your everyday activities, work, sport or exercise.
Recovery isn’t always linear, and some discomfort doesn’t necessarily mean you’re causing harm. The important thing is understanding how your symptoms respond to activity and progressing at an appropriate rate.
When should you get assessed?
If tendon pain is persistent, affecting your daily activities or preventing you from doing the things you enjoy, an assessment can help identify what may be contributing to your symptoms and guide an appropriate rehabilitation plan.
At Neil Minter & Associates, we can help you understand your symptoms, manage your current level of activity and develop a progressive plan to help you return to the things that matter to you.
Tendon recovery isn’t always about doing less. It’s about finding the right level of load and gradually building your capacity.
