Tendon Pain? Avoid These 5 Mistakes for Faster Recovery

Tendon pain, also known as tendinopathy, occurs when the tendons that connect your muscles to your bones become irritated or overloaded. This pain often arises from repetitive strain, improper loading, or a sudden increase in activity levels. Common areas of complaint include the Achilles tendon, patellar tendon (knee), rotator cuff (shoulder), elbow (tennis or golfer’s elbow), and wrist.

It’s a condition that can frustrate athletes, fitness enthusiasts, and even those with physically demanding jobs or sedentary habits. The frustration grows when the pain lingers or worsens, despite your best efforts to rest or find relief. What if some of the strategies you’re relying on are actually holding you back?

Many people unintentionally slow their recovery by making common mistakes, but the good news is these can be avoided with the right approach.

1. Resting Completely

While it may seem logical to rest a painful tendon entirely, this approach often backfires. Tendon pain is caused by the tendon’s inability to tolerate the load placed on it, so avoiding all activity can weaken the tendon further. Over time, this reduces its capacity to handle stress, making it more susceptible to injury. Instead of total rest, focus on controlled and gradual loading exercises. These exercises help rebuild the tendon’s strength and resilience, allowing it to tolerate daily activities and higher demands in the future.

2. Relying on Quick Fixes

Passive treatments like massage, ice, dry needling, or injections can provide temporary pain relief, but they don’t address the root of the problem. Tendons need progressive strengthening to adapt and heal over time. Instead of relying on these quick fixes, make strengthening exercises the foundation of your recovery plan. While passive treatments can complement your approach for short-term relief, prioritize active rehabilitation to ensure lasting results.

3. Stretching the Tendon

Stretching might feel like the right thing to do, but it can actually worsen tendon pain. Stretching places compressive loads on the tendon, which can aggravate the condition and slow down recovery. For example, stretching an already irritated Achilles or patellar tendon may increase discomfort and delay progress. Replace stretching with specific strengthening exercises that are designed to build capacity without causing additional stress.

4. Ignoring Pain Signals

Pushing through significant pain during activity can make tendon problems worse. While some discomfort is normal during recovery, pain levels above 4/10 on a scale can indicate that the tendon is not coping well with the load. This may prolong irritation or lead to further injury. Pay attention to your body and aim for exercises that keep pain at manageable levels. Allow sufficient rest between sessions to let the tendon adapt and gradually strengthen over time.

5. Skipping the Time Needed for Recovery

Tendon rehabilitation takes time, often requiring several months of consistent effort. Many people get discouraged or look for shortcuts, only to experience setbacks later. Tendons adapt slowly, so a rushed approach often leads to incomplete healing and a higher risk of re-injury. Commit to a long-term, progressive program that steadily increases the load on the tendon. With patience and persistence, you can achieve lasting recovery and return to your favorite activities stronger than before.

If you’re ready to make joint-friendly hydration (and other supportive habits) part of your daily routine, I’ve created something just for you: Click here to get my free 5-Day Joint-Loving Habits Mini Guide, it’s packed with simple, science-backed strategies to reduce stiffness, improve mobility, and build a foundation for joint health that lasts.

You’ll also get a printable habit tracker so you can celebrate your wins and stay on track.

Take Action Today

Are you struggling with tendon pain and unsure where to start? Don’t let these mistakes hold you back any longer. Work with me to create a personalized, progressive program tailored to your needs. Together, we’ll get you stronger, pain-free, and back to doing what you love.

📲 Check out my Instagram post here for a sneak peek at some effective strengthening exercises you can try today!

Let’s take the first step toward your recovery, reach out to me here. Get started today

Disclaimer:

This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk.