Research suggests that many tendon troubles are associated with tendons that are given a load that is more than they can cope with. This leads to tissue breakdown without the traditional inflammatory response that other injuries get. This ‘degenerative’ process happens in athletes of all ages who go through a period of stressing their tendons more than they can cope with.
A common (and surprising) example of this is the sedentary office worker who plays the ‘one-off’ game of touch football at a family barbecue. Another example may be an athlete who experiences a sudden increase in their training load such as the start of preseason. The prolonged ‘inactivity’, or reduced activities of the individual has the tendon feeling good but susceptible to damage with the sudden change in workload which may tip the tendon into a degenerative state.
Get and Stay Active – Follow these guidelines to maximise the chance of a successful recovery:
Be Active. Low load endurance activity that is relatively symptom free has enormous benefits to your physical, psychological and recuperative health. Avoid exhaustive and high heart rate exercise as it promotes free radical production that fosters further troubles with your tendons. Further, avoid a sudden increase or decrease in your activity loads. A well-balanced general activity program is of paramount importance to a good recovery strategy for tendinopathies.
Tape, brace, or the use of an orthotic may be required to unload the injured tendon. Your Physiotherapist will advise you if these interventions are appropriate for your condition.
Lose weight around your belly
Tendon injuries have been shown to be much more common in men with a waist girth of greater than 108cm and women with a waist of more than 88cm. Get on that ‘pushie’ to shed some kilos. You don’t even have to be exercising the injured part to help its recovery.
Tendon Loading Program
Your physiotherapist or Exercise Physiologist can design a specific exercise program that research shows is the ‘key’ to a successful rehabilitation program. Your clinician can also show you how to perform these activities at home with appropriate technique.
With activity being the key to successful rehabilitation, being armed with an injury management plan from your physiotherapist, sports physician or accredited exercise physiologist will have you on the road to recovery faster.
To make an appointment with one of our Physiotherapy team to discuss your tendon pain book online, email firstname.lastname@example.org or call 07 3891 2000.