Why Tendon Pain Happens – and How We Help You Get Back on Track

If you’ve ever dealt with a stubborn, nagging pain around your knee, ankle, shoulder, or elbow, there’s a good chance it’s tendinopathy – a very common tendon irritation that we see every week in the clinic. Tendinopathy can be very frustrating, unpredictable, and seemingly unrelenting at times.

The good news?

Tendon pain is highly treatable, and, with the right approach, most people can return to full activity feeling stronger and more confident than previously.

So, what is tendinopathy (put simply)?

Tendons are the tough bands that connect muscle to bone. Tendinopathy happens when that rope is overloaded, often due to:

·       Increasing activity too quickly

·       Returning to sport after a break

·       Repetitive movements

·       Jumping, running, or lifting more than usual

Typical symptoms include:

·      Morning stiffness

·      Pain when you start moving that eases as you warm up

·      Pain that returns when you cool down

·      Local tenderness or mild swelling

Tendinopathy is uncomfortable, but it is also very normal. And also very manageable.

Why does tendinopathy happen?

Tendons love load, but only if you increase that load gradually. If the tendons are pushed too fast or too often, the tendon becomes sensitive. This doesn’t mean that it is seriously damaged, it just means that it might need a bit more structure and support.

How we treat tendon pain:

A simple four-step plan

1.        Settle the pain

We start by calming things down. This may include:

·      Adjusting painful activities

·      Avoiding deep stretching

·      Using isometric exercises (long holds) like wall sits to reduce pain

This stage helps to settle the aggravated area so that we can rebuild properly.

2.        Build strength – the key to improvement

Once the initial pain settles, we move into slow, controlled strength training. Tendons get healthier when they are loaded consistently, which means:

·      Gym exercises with gradually increasing weight

·      Controlled tempos

·      Consistency with exercises

This is where the majority of the long-term improvement happens.

3.        Add plyometrics (think jumps)

When strength is even on both sides, we start to introduce:

·      Hops

·      Jumps

·      Landings

·      Sport or activity-specific drills

This retrains the tendon to store and release energy, which is essential before returning to all the movements you love.

4.        Return to full activity

Once you’re feeling strong and confident and tolerating faster movements, we will guide you back into your sport, work, exercise, or hobbies. This step is gradual and will be personalised to avoid flare-ups.

The takeaway

Tendon pain can be really frustrating. But it’s also very treatable.

The essentials to remember are:

·      This can be improved

·      Rest alone will not help; the right types of strength training will

·      Tendons adapt slowly, but they do adapt with time

·      Most people return to full activity feeling stronger than before