Tendinitis Recovery Exercise Program

Introduction

This exercise program is designed to help you recover from tendinitis through controlled, progressive movements. Always perform these exercises under medical supervision and stop if you experience increased pain.

General Guidelines

• Start with gentle exercises
• Perform exercises 2-3 times daily
• Complete 10-15 repetitions of each exercise
• Apply ice after exercising

Phase 1: Gentle Stretching

Stretching Exercises

1. Static Stretching

   • Hold stretch for 15-30 seconds
   • Perform 3-4 repetitions
   • Avoid bouncing movements

2. Range of Motion

   • Move joint through available range
   • Keep movements controlled
   • Stop before pain point

Phase 2: Strengthening

Isometric Exercises

1. Resistance Training

   • Use light resistance band
   • Hold contractions 5-10 seconds
   • Gradually increase resistance

2. Eccentric Training

   • Focus on lowering phase
   • Count to 5 during descent
   • Use both limbs to return

Phase 3: Functional Training

Progressive Activities

1. Sport-Specific Movements
   • Start at 50% intensity
   • Increase gradually
   • Monitor symptoms

Warning Signs

• Stop if you experience:
  • Sharp pain
  • Swelling
  • Warmth in the area
  • Decreased range of motion

Follow-up Care

Schedule regular check-ups with your healthcare provider to monitor progress and adjust exercises as needed.