Tendinopathy: Patience, Consistency, and Managing Pain

When you’re dealing with tendinopathy, patience is part of your recovery. Tendon pain can take longer to rehabilitate than everyday muscle soreness or a mild strain. You may notice improvement within weeks, but full recovery often takes several months sometimes longer.

Be an active participant in the process. Follow your prescribed exercises, gradually build strength, and allow recovery between sessions. If your physical therapist recommends three sessions a week, stay consistent with those three. Support your recovery with adequate sleep, balanced nutrition, and stress management.

Pay attention to your pain without becoming afraid of movement. Use a scale from 0 to 10, with 0 being no pain and 10 being the worst imaginable. Track how you feel during exercise, afterward, and the following morning.

Some discomfort may be acceptable, but pain isn’t required for progress. Depending on your rehab plan, a 3 or 4 and sometimes a 5 may be tolerable. At 6 or higher, ease back. Sharp or steadily increasing pain also calls for an adjustment. Symptoms should settle toward your usual level within 24 hours; worsening pain or stiffness the next morning means your workload may need reducing. Follow the limits your physical therapist sets for you.

The goal is less discomfort and better function over time. Slow progress is still progress.

As I tell my clients: crawl, walk, then run. Be patient, stay consistent, and give your body the time and appropriate work it needs.

Coach Miguel

A1 Training Group