Tendon Injuries: A Step-by-Step Recovery Guide
20-August-2025
Sports Medicine Team
Tendons are the strong, fibrous tissues that anchor muscle to bone, enabling every run, jump, and lift. In Bangalore’s fitness-fueled culture, tendon injuries like tennis elbow, Achilles pain, and rotator cuff strain are all too common—and notoriously stubborn.
Understanding Tendon Injuries
What Goes Wrong: Tendon pain usually isn’t a 'tear,' but a slow breakdown of collagen fibers caused by overuse, poor mechanics, or under-recovery.
Common Sites: Elbow (tennis/golfer’s), knee (jumper’s), heel (Achilles), and shoulder (rotator cuff).
Symptoms: Persistent “burning” or stiffness, especially after rest or in the morning.
Stepwise Rehabilitation: The 'Load and Heal' Principle
Acute Phase: Start with pain-controlling isometrics—exercises that activate the muscle without movement, reducing pain and preserving strength.
Progressive Loading: Gradually increase load on the tendon with slow, heavy exercises (eccentric and isotonic)—shown to restore structure and function.
Energy Storage drills: Once pain is controlled, add plyometrics (jumping, sprinting) and sport-specific movement to prepare for game demands.
Crucial Success Factors
Monitor Pain Carefully: Rehab should create some sensation, but pain should never spike severely or last into the next day.
Nutrition: Up your intake of collagen-rich foods and vitamin C shortly before your rehab—this supports tendon remodeling.
Correct Contributing Factors: Address footwear, biomechanics, neighbouring joint mobility, and overall movement patterns to prevent recurrence.
Tendon trouble resolved early is easily manageable—ignored, it can end seasons. For a custom, research-driven tendon recovery plan, consult the sports medicine specialists at 5 Sports Health, Sarjapur Road. Dr. Pooja Jhade, with her expertise in rehabilitation and recovery, can help you regain your strength and return to sport faster. Don’t let nagging pain win—start healing today!