Tendon Issues?

1. Don't Rest Completely

• Total rest weakens the tendon and surrounding muscles.

• Instead, modify your activities to a level the tendon can tolerate, and gradually build back up.

2. Don't Rely on Passive Treatments

• Things like ice, electrotherapy, and other passive treatments might relieve pain temporarily, but they don't rebuild tendon strength.

3. Don't Jump to Injection Therapies

• Injections (e.g., corticosteroids, PRP) often don't work long-term for tendons.

• Prioritize a structured exercise-based rehab program first.

4. Don't Ignore Your Pain

• Pain signals overload.

• Listen to it and adjust your activity — don't push through.

5. Don't Stretch Your Tendon

• Stretching can add harmful compression.

• If you feel tight, massage the muscle, not the tendon.

6. Don't Massage Your Tendon

• Direct massage can irritate an overloaded tendon further.

• Stick to massaging the muscle instead.

7. Don't Be Scared by Imaging Results

• Scans might show "degeneration" or "tears," but that doesn't mean the tendon can't function or heal.

• Function matters more than appearance.

8. Don't Fear Tendon Rupture Just Because of Pain

• Tendon pain is protective — people who rupture tendons often don't have prior pain.

• Gradual loading is safe and beneficial.

9. Don't Take Shortcuts in Rehab

• Tendon healing is slow (sometimes 3 months or longer).

• Stick with a gradual, progressive strength and loading program — quick fixes don't work long term.

10. Don't Ignore Which Activities Are High-Load for Tendons

• Activities like jumping, sprinting, and rapid direction changes are high load.

• Slow, heavy strength training is low load — and essential for recovery.

Summary

✅ Progressive, exercise-based rehab is the best approach.

✅ Start with slow, strength-focused exercises.

✅ Progress toward spring-like, endurance activities.

✅ Seek guidance from a qualified healthcare professional with tendon rehab expertise.