How To Rehab Tendon Injuries & Pain (Exercises & Education for Tendinitis, Tendinosis, Tendinopathy)

Summary by Krater

This video provides a comprehensive guide on tendon injuries and pain, covering classification, myth-busting around inflammation and tendinosis, pain-monitoring models, and a four-stage rehabilitation framework with specific exercises.

From the video

Answers: How do I rehab tendon injuries and manage pain during exercise?

• tendon injury rehab
• tendinitis myth
• tendinopathy pain monitoring
• load management
• isometric exercises for tendons
• heavy slow resistance training
• energy storage and release rehab
• platelet-rich plasma injection efficacy

Exercises

• heel raises · bodyweight
• walking
• single leg balance
• lateral raise · bodyweight
• single leg squat
• single leg decline squat
• single leg wall sit · wall
• single leg step down · box
• double leg wall sit · wall
• heel elevated wall sit · wall
• Spanish squat · resistance band
• single leg seated knee extension · machine · 3 sec max effort, 3 sec rest, 4 reps, 5 sets total, 3 times per week
• seated heel raise · machine
• standing heel raise · kettlebell
• dumbbell isometric wrist flexion · dumbbell
• dumbbell isometric wrist extension · dumbbell
• hand resisted isometric wrist flexion · bodyweight
• hand resisted isometric wrist extension · bodyweight
• wall isometric external rotation · wall
• wall isometric abduction · wall
• band isometric external rotation · resistance band
• band isometric abduction · resistance band
• hip abduction · bodyweight
• squat · barbell
• split squat · dumbbells
• countermovement jump to a box · box
• countermovement jump · bodyweight
• bilateral depth drop · box
• bilateral depth jump · box
• single leg depth drop · box
• single leg depth jump · box
• forward lunge · bodyweight
• forward lunge with step back · bodyweight
• step and land · box
• step and land with a step back · box
• running with a step back
• bench press · barbell
• push-up · bodyweight

What it concludes

• Tendinopathy is the preferred term for persistent tendon pain and loss of function related to mechanical loading.
• Imaging for tendinopathy often reveals changes common in asymptomatic populations and does not typically influence diagnosis or treatment.
• A pain-monitoring model allowing tolerable levels of pain during exercise is safe and effective for tendon rehabilitation.
• Loading-induced increase of tendon stiffness would reduce tendon strain at a given force, preventing structural impairments and pain.
• Platelet-rich plasma and corticosteroid injections show no long-term benefit and can cause long-term harm to tendon tissue.
• Complete rest and anti-inflammatory medications are often ineffective for tendinopathy and can lead to a boom-bust cycle of symptoms.