Overuse Injuries in January: How Physical Therapy Can Help Tendinopathy

Regardless of where you are on your fitness journey, chances are you’ve dealt with some form of tendon discomfort or pain.

Overuse Injuries in January: How Physical Therapy Can Help Tendinopathy
Regardless of where you are on your fitness journey, chances are you’ve dealt with some form of tendon discomfort or pain. Tendon pain is a common issue, especially at the start of the year when enthusiasm for new fitness goals often leads to overuse injuries.
 
Tendinopathy, the technical term for tendon pain, can be frustrating—just as you’re gaining momentum, your body seems to hold you back. Today, let’s explore what tendinopathy is, why it happens, and how physical therapy can help you overcome it.

What Is Tendinopathy?

Tendinopathy refers to pain and dysfunction in the tendons. It occurs in two main stages:
    1. Tendinitis: The initial phase of irritation, often accompanied by inflammation and minimal tendon fiber breakdown.
    2. Tendinosis: A longer-term condition where tendons show structural changes and collagen breakdown without inflammation.
The root cause? The load placed on the tendon exceeds its capacity. Tendons adapt slower than muscles, and doing too much too quickly often leads to issues.

Common Sites of Tendinopathy

Tendinopathy can affect various tendons in the body, often due to overuse or improper loading. Here are some common areas where tendon pain is typically experienced:

  • Achilles Tendon: Pain near the heel, often experienced by runners or individuals engaging in intense physical activity. This condition can limit mobility and make it difficult to perform high-impact movements.
  • Patellar Tendon: Front-of-knee pain, commonly known as “jumper’s knee,” is often seen in athletes who frequently jump or squat. The pain typically worsens with activities involving repetitive bending or jumping motions.
  • Rotator Cuff Tendons: Shoulder pain during overhead or pressing movements, often experienced by individuals who perform repetitive motions like lifting. This can result in limited range of motion and difficulty with activities such as reaching or throwing.
  • Elbow Tendons: Discomfort from repetitive motions like those involved in tennis or golf, leading to conditions such as tennis elbow or golfer’s elbow. These injuries can cause pain and weakness in the elbow and forearm, particularly with gripping or lifting actions.

Why January Brings Tendon Pain

At the start of the year, many people ramp up their training—whether it’s running, lifting, or trying a new activity. Tendons, however, thrive on gradual, progressive loading. Sudden increases in intensity or volume without adequate preparation can overwhelm them, resulting in knee pain, Achilles pain, or other issues.

How Physical Therapy Can Treat Tendinopathy

A thoughtful, progressive approach is key to overcoming tendinopathy. Here’s how physical therapy in Boston can help:

1. Isometric Exercises for Pain Relief

Isometric exercises, where the muscle contracts without changing length, help reduce pain while preparing tendons for more demanding movements. Examples:
  • Achilles: Heel raise holds involve standing on your toes and holding the position to engage the Achilles tendon. This isometric exercise helps reduce pain while gradually strengthening the tendon for more demanding activities.
  • Patellar Tendon: Wall sits involve leaning against a wall with your knees bent at a 90-degree angle and holding the position. This exercise relieves patellar tendon pain while building strength and endurance in the quadriceps and surrounding muscles.

2. Eccentric Loading to Rebuild Tendon Structure

2. Eccentric Loading to Rebuild Tendon Structure

Eccentric exercises, where the muscle lengthens under tension, stimulate collagen production to restore tendon integrity. Examples:
  • Slowly lowering into a squat (patellar tendon).
  • Controlling the descent during a heel raise (Achilles tendon).

3. Concentric and Plyometric Loading for Functional Strength

As tendons heal, concentric and plyometric exercises build strength and mimic real-life activities. Examples:
  • Dynamic heel raises for Achilles pain.
  • Explosive jumps to improve knee resilience.

Advanced Techniques in Physical Therapy

  • Blood Flow Restriction (BFR) Training: Increases chemical load on tendons, enhancing recovery and growth without overloading the structure.
  • Nutrition Support: Adequate protein intake is essential for tendon recovery. Studies show that tendons under stress fail to recover properly without proper nutrition.

Progression Is the Secret to Success

Tendons need progressive and objective loading to adapt and grow stronger. Physical therapy focuses on carefully increasing:
  • Volume: Gradually adding sets, reps, or weight.
  • Intensity: Progressing from low-impact to more dynamic exercises.
  • Complexity: Incorporating sport-specific movements.

Prevent Tendon Pain as You Ramp Up

Whether you’re tackling knee pain, Achilles pain, shoulder pain, or elbow pain, physical therapy in Boston can help you recover and stay on track. Tendons thrive on movement and gradual adaptation, so ramp up your activity level slowly to avoid overuse injuries.

Need Help with Tendon Pain?

At Sustain Physical Therapy and Performance, we specialize in treating tendon injuries and helping you achieve your fitness goals safely. Never tried BFR training? Come experience it and feel the burn—we promise it’s worth it!
 
Contact us today to get started on your path to pain-free movement. Your tendons will thank you!
 

Conclusion

Tendinopathy can be a frustrating roadblock to your fitness journey, but with the right approach, it’s possible to recover and come back stronger. Physical therapy offers effective solutions, from isometric and eccentric exercises to advanced techniques like blood flow restriction training, all tailored to rebuild tendon strength and resilience. By gradually increasing activity levels and prioritizing proper progression, you can not only overcome tendon pain but also prevent future injuries. Don’t let overuse injuries hold you back—take the first step toward pain-free movement and sustainable fitness today.

FAQs

What Is Tendinopathy and Why Does It Happen?

Tendinopathy is a condition that causes pain and dysfunction in the tendons due to overuse or excessive stress. It occurs when the load placed on the tendon exceeds its capacity to adapt, leading to inflammation or structural changes.

How Can Physical Therapy Help Tendinopathy?

Physical therapy helps by reducing pain, restoring tendon structure, and building strength through progressive loading exercises. Techniques like isometric holds, eccentric movements, and blood flow restriction training are commonly used for effective recovery.

What Are the Common Signs of Tendinopathy?

Common signs include pain, stiffness, and tenderness around the affected tendon, often worsening with activity. Swelling and limited range of motion may also occur, particularly during repetitive movements.
Sustain Physical Therapy and Performance
Dr. Adam Babcock PT, DPT

“We Help Active Adults Quickly Recover From Pain Or Injury So They Can Stay Active, Get Back To What They Love To Do, and Do It For Decades”