Tendinitis Recovery: Essential Exercises and Techniques

Introduction

This guide demonstrates essential exercises for tendinitis rehabilitation. Always perform these exercises under medical supervision and stop if you experience increased pain.

Warm-Up (5 minutes)

• Gentle range of motion movements
• Light stretching of surrounding muscles
• Heat application if recommended by your physician

Exercise Program

1. Eccentric Strengthening

• Sets: 3
• Repetitions: 15
• Frequency: 2x daily
• Slowly lower weight through full range of motion
• Return to start position with unaffected side

2. Isometric Holds

• Duration: 30-45 seconds
• Sets: 3-5
• Rest between sets: 1 minute
• Maintain steady pressure without movement

3. Progressive Loading

• Start with bodyweight exercises
• Gradually increase resistance over weeks
• Monitor pain levels (should not exceed 3/10)

Cool-Down

• Light stretching
• Ice application (15 minutes)
• Rest period

Important Notes

• Maintain proper form throughout exercises
• Progress gradually based on symptoms
• Document pain levels and progress
• Follow prescribed frequency and intensity

When to Stop

• Sharp or severe pain
• Increased swelling
• Persistent discomfort post-exercise

Follow-Up Care

• Schedule regular check-ups
• Report significant changes
• Adjust program as needed