Modify load and use helpers like shoe modifications, heel wedges, or taping for acute Achilles tendon pain.
Use tape or a brace for short-term pain relief in patella tendon problems, and focus on optimizing biomechanics for long-term management.
Focus on appropriate exercises, understand pain perception, and educate yourself on load management, self-management, and pain tolerance for effective tendon rehabilitation.
Deep dives
Tips for Achilles Tendon Pain
For acute Achilles tendon pain, it is important to modify your load and find a balance that your body can tolerate. Don't completely stop or run through the pain. Consider using helpers like shoe modifications, heel wedges, or taping to manage the pain.
Tips for Patella Tendon Pain
Patella tendon problems are common in sprinters and those involved in jumping sports. Quick wins include using tape or a brace to the patella for short-term pain relief. In the long term, focus on optimizing biomechanics during jumping and sprinting to reduce excessive load on the patella tendon.
Main Principles for Tendon Rehabilitation
The main focus of tendon rehabilitation is exercise. Spend enough time and effort on appropriate exercises and progress them properly. Understand that pain is not necessarily related to the level of pathology and that exercise can help change pain perception. Additionally, educate yourself on load management, self-management, and pain tolerance to empower effective and long-lasting recovery.
Key Stages of Tendon Rehabilitation
When rehabilitating tendon injuries, it is important to progress the exercises gradually and monitor pain. There is no clear evidence that any specific exercise is better than another, so the focus should be on gradually increasing load and intensity. Starting with isometric exercises, which are static and do not involve movement, can be helpful for individuals experiencing a lot of pain. From there, progression can be made to isotonic exercises, which involve movement, such as going over a step. Finally, to replicate sports-specific activities, individuals can incorporate jumping and running into their regimen. Monitoring pain and ensuring gradual progression are key factors throughout the rehabilitation process.
The Importance of Addressing the Kinetic Chain
When rehabilitating tendon injuries, it is not just about strengthening the local affected area, but also addressing the entire kinetic chain or the rest of the body. Functional deficits in other areas, such as the knee or ankle, can impact the healing process and contribute to re-injury. It is essential to assess and address these areas to ensure comprehensive rehabilitation. This includes looking at any previous injuries and understanding their impact on current tendon issues. By focusing on the kinetic chain and addressing functional deficits, individuals can improve overall strength and reduce the risk of future injuries.
In this episode of The Physical Performance Show I have a fire-side chat with Assoc Professor, Tendon Specialist Physiotherapist - Dr Peter Malliaras. During the episode Peter unpacks his fascination with tendons as well as some practical tips for patients with long term tendon pain and those looking at returning to running.
Listen in as we delve into the following:
Peter’s fascination with Tendon’s
Where does the pain come from?
Tendinopathy Classification
Clinical diagnosis of tendons
Rehabilitation Exercises
Views on surgery when it comes to tendons
Key Practical Tips for Tendon Pain
Tips for returning to running
Peter’s best advice to those who suffer from Tendon Conditions
Physical Challenge – stand up all day challenge
If you have enjoyed the show please hit SUBSCRIBE for to ensure you are one of the first to future episodes.
