The Do’s and Don’ts of Tendinopathy
Traditionally tendon pain has been given the name Tendinitis. Tendinitis implies that there is an inflammatory reaction to a certain tendon. This diagnosis has recently been argued due to further research; firstly, there is a physical lack of inflammation seen around tendons when a change in exercise or daily habits occur. Secondly, when prescribing patients with Nonsteroidal Anti-inflammatory Medication (NSAIDS) to reduce inflammation, this has seen little improvement with tendon pain. In light of this, the new term ‘Tendinopathy’ was established for medical professionals to use to describe the variety of painful conditions from tendons.
Types of Tendinopathy:
Achilles (ankle) Tendinopathy
Patella (knee) Tendinopathy
Bicep (shoulder) Tendinopathy
Causes of Tendinopathy
The most typical cause of Tendinopathy is a sudden change in exercise habits. During the recent pandemic, we have seen this problem a lot at the clinic as patients have had more time on their hands to start working out again or to try something completely new.
To suddenly start to exercise, such as a long walk or run, will cause a change in tendon load. This creates stress to the tendons and muscles. Another way of stressing tendons, is attempting to pick up your previous level of fitness after having deconditioned over time. Due to the irregularity of working out or the start of a new routine, this will impact on the tendons functionality and strength. Our tendons need time to adapt to new situations and increased or sudden loads.
What you can do for Tendinopathy:
Identify what you need to achieve.
Look at specific biomechanics of that task. Make sure there are no other body restrictions.
Create a progressive loading programme.
Stay consistent with it - tendons need daily stimulus to load!
Be patient, tendons can be slow to progress.
What you don’t do for Tendinopathy:
Don’t neglect your tendon.
Don’t rest for days or weeks on end.
Don’t rely on orthotics for Achilles Tendinopathy
