When your body says "Not Today!"
Tendon pain has a funny way of showing up at the worst possible moment — halfway through a run along the Brisbane River, during your Saturday morning Pilates class, or right when you’re trying to prove to your kids that you can still do a hopscotch jump. At Wellers Hill Physio, we see tendon issues in just about everyone: teens who train like they’re heading to the Olympics, parents who swear they’re “not that old,” and retirees who are somehow fitter than all of us.
The truth is, if you’re active, a tendon will eventually complain. Loudly. But don’t worry – tendon pain isn’t a life sentence. With the right plan, and a little patience, you can get back to moving, training, and living your life without your tendon throwing a tantrum.
Here are 5 simple rehab tips to help you get back to doing what you love.
Tip 1 - Don't Stop Everything!
Total rest sounds nice, but it doesn’t fix tendons.
The real trick is figuring out whether your tendon is dealing with too much load or not enough. Most people show up during a flare, so backing off a little at first helps — but staying inactive for weeks just slows everything down.
Calm things down, then start easing back into movement.
Bottom line: Long-term rest won’t solve tendon issues.
Tip 2: Gradually Build Up Strength
Tendons get cranky when they can’t handle the load you’re putting on them — so the fix is teaching them to handle more.
Research keeps pointing toward heavy slow resistance training as a winner. Eccentrics also have solid support. The common theme? Heavy loading (usually above 75%).
Isometrics used to be the go-to, but newer research shows they only help certain people — and only when done at 80% or more of your max effort. They’re low impact and can reduce pain for some, so they’re worth trying as a warm-up. Isometrics are optional, not essential.
As your tendon settles, you’ll need to keep increasing the challenge so it can handle real-life demands.
Bottom line: Tendons love being loaded — the right way.
Tip 3: A Little Pain Is Normal
Trying to avoid all pain usually backfires. A simple pain scale helps you stay on track:
- Up to 4/10 → totally fine
- 5–6/10 → dial things back
- Above 6/10 → stop
Pain shouldn’t jump more than 2 points during or within 48 hours after exercise. Understanding pain reduces fear and helps you keep training without stressing about every twinge.
Bottom line: Some discomfort is normal and safe.
Tip 4: Be Patient
Tendons don’t heal overnight. Most need at least 12 weeks of steady, progressive loading to build back strength and capacity.
It’s normal to have good days and bad days along the way. A flare-up doesn’t necessarily mean you’ve gone backwards — it’s about looking at how your tendon responds over time.
Think of 12 weeks as a guide, not a deadline. Your tendon will improve based on how it responds to load, not simply how much time has passed.
Bottom line: Tendon rehab takes time — stick with it.
Tip 5: Skip the Stretching and Compression
Tendons are meant to be stiff, not stretchy. Stretching or compressing an irritated tendon usually makes things worse.
Avoid positions that stretch or compress on the tendon. For example, the Achilles hates end-of-range dorsiflexion (stretch) and the gluteal tendon hates sitting cross-legged (compress).
And direct massage on a painful tendon? Hard pass.
Bottom line: Tendons don’t enjoy being squished or stretched.
Tendon pain can be stubborn, but it doesn’t have to stop you from doing the things you love. The key is finding the right balance of load, strength, recovery and patience — and knowing when to adjust the plan.
If your tendon has been throwing a tantrum and you’re not sure what to do next, we can help. At Wellers Hill Physio, we’ll work out what’s contributing to your pain and build a rehab plan that gets you moving confidently again.
Sound familiar? Don’t wait for your tendon pain to call the shots. Book an appointment with our team today and let’s get you back to doing what you love.
