14/05/2021
• Tendinopathy •
The term tendinopathy refers to an overload injury of the tendon that results in degeneration of the tendons collagen.
This is believed to occur following excessive stress with inadequate time to adapt or recover.
Tendinopathy pain typically occurs hours or even a day following the activity has occurred. Tendinopathy pain also tends to “warm-up” or ease with movement and be less painful.
Some common tendinopathy site around the body include the following:
• Patella tendon
• Achilles
• Hamstrings
• Biceps
• Wrist flexors/extensors
• Rotator cuff
With tendinopathies we need to look at it from a wider lense then just the sport or activity. Types of shoes, sitting position, resting position, work setup can all be additional factors into the overload of a specific tendon.
Previously we thought the best management was to RICE:
• Rest
• Ice
• Compress
• Elevate
If any of those provide you with relief that’s great, although I encourage you to seek a health professional that can help you EdUReP for the long term.
Tendons respond extremely well to load when prescribed and delivered in an appropriate dosage.
Now we want to EdUReP:
• Educate
• Unload (initially)
- This can be things such as high heels, work set-up, type of squats etc
• Reload
• Prevent
Personally, I believe the best management strategy for tendinopathy pain is something similar to below: (see the final photo for more)
1) Isometric holds
2) Eccentric contractions
3) Full isotonic contractions (concentric/eccentric)
4) Introduction of plyometrics
5) Return to sport completely
*each presentation is different and every persons rehab would be individualised to them. The above is a general approach to tendinopathy rehab.
