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 causes to 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 pathology 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 exercise, such as a long walk or run, will cause a change in tendon load. Another way of stressing tendons, is attempting to pick up your previous level of fitness without regular training. Due to the irregularity of working out, this will impact your tendons functionality and strength.
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 - these can help to to temporarily reduce pain but eventually they need to be removed after a period of time.
