top of page

Do's And Don'ts of Tendon Rehab :

What is Tendon Rehab?

Tendon Rehab also known as tendinitis or tendonitis, is an injury condition, in which the connective tissues also known as tendons (a band of collagen fibres) between the muscles and the bones due to overuse become inflamed, making it difficult to carry out daily life activities.

Tendons and muscles both play an important role in working together to make the joints and limbs move. However, tendons take some stress off the muscles, but constant pressure and overuse cause them to strain and become inflamed.

It usually happens in the areas like elbows, knees, hips, shoulders, ankles, the base of the thumb or any area which is used repetitively when doing certain works and the complication is known as Achilles tendinitis.

What is the cause of Tendon Rehab?

The main cause of Tendon Rehab is because of overuse and constant pressure put on certain areas of the body. However, there are other reasons also which can trigger causing it -

  • Having Poor posture while sitting or walking, or carrying out certain activities.

  • Wearing uncomfortable shoes, probably with a hard sole.

  • Exercising daily is more than the body can handle.

  • Suffering from certain diseases which weaken the muscles like Rheumatoid Arthritis, Pseudogout, or any blood or kidney diseases etc.

  • Taking any drugs that lower cholesterol levels.

What are the Symptoms of Tendon Rehab?

Symptoms of Tendon Rehab may vary according to the person, but includes -

  • Mild Swelling around the affected area.

  • Pain in the tendon, especially when moving the affected joint or limb.

What are the Risk Factors for Tendon Rehab?

You may get Tendon Rehab if you are -

  • Above the age of 40 or more, as in this age, the body breaks down and becomes more susceptible to getting certain diseases.

  • You are involved in any activity or job, which requires you to do repetitive movements. Ex - Painting, Gardening, Carpenter.

  • You play sports which require frequent repetitive motions or movements like running, tennis, golf, swimming, etc.

  • Suffering from diseases like gout, rheumatoid arthritis, or any kidney disease.

What are the Dos and Don'ts of Tendon Rehab -

Here are a few do's and don'ts which if you follow can help deal with the complications associated with Tendon Rehab easily -

  • Don't Rest - If you are suffering from Tendon Rehab, then resting completely is not a good option, because it will decrease the tendon's ability to take up loads. Resting surely decreases the inflammation and pain for some time, but completely leaving doing the activity will reduce the tendon's ability.

  • Do's - When you experience symptoms of it, reduce the load or the weight to a level that is easy for the tendon to tolerate and then slowly day by day, increase the load.

  • Don't try to avoid the pain - Yes, you read it right. Whenever you feel any pain, you completely leave doing the activity. But it is strongly advised that if you are feeling any pain then gently rub the affected tendon to increase the blood supply in the area, which will ultimately help in calming down the tendon fibres.

  • Do's - Tolerate the pain, take little loads and move, this will help to regenerate new tendon fibres also known as collagen, and will help build matrix proteins called 'mechanotransduction', which is important in treating the condition and the complications associated with it.

  • Don'ts - Stretch Aggravated tendons - Stretching may feel good sometimes, but overstretching may lead to a slowed process of reduction in pain, and further movement avoidance. A physiotherapy session at home will definitely help.

  • Do's - Move slowly and don't overdo any activity, recovery depends on several factors like your age, weight, level of injury or rehab. It is best advised to consult a physiotherapist as they will be able to guide you in a better way, as per your condition.

Conclusion -

Tendon Rehab is treatable at home by following the above advice. But it may take several weeks and months to fully recover.

If you feel severe pain, then don't ignore it and immediately visit a doctor to avoid further complications.

2 views0 comments


  • Instagram
  • Facebook
  • LinkedIn
  • YouTube
bottom of page