TENDINOPATHY
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Tendons are the non-contracting connector of a muscle onto the bone.
When we contract a muscle, the force (or “load”) is transferred through our tendons. Tendons have to cope with a lot of load. The right amount of load will stimulate strength gains. But too much load, too quickly, can cause pain and injury.
Tendon pain (or “tendinopathy”) is the tendon failing to cope.
A lot of common overuse injuries are tendon pain:
Sore Achilles
Jumper's knee (patellar tendon)
Runner’s knee (ITB tendon)
Lateral hip pain (gluteus medius tendon)
Lateral shoulder pain (rotator cuff tendon)
Tennis elbow (forearm extensor tendons)
Golfer’s elbow (forearm flexor tendons)
Medial ankle pain (tibialis posterior tendon)
Lateral ankle pain (peroneal tendon)
Most commonly, tendon pain comes on after starting a novel exercise regime, or a heavy session of manual labour.
There is a range of treatment options for tendinopathy, but the most beneficial are load management and mechanotherapy.
Load management essentially means doing less of the activities that cause pain.
Just resting the tendon doesn’t get it better. Mechanotherapy is required.
Mechanotherapy is essentially a graded strengthening program to increase the load bearing capacity of the tendon.
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