Do you have an angry tendon?

Have you noticed a change in your activity levels?

Are you performing an activity repetitively?

Have you changed your training environment?

Are you experiencing an ache around your shoulder, hip, knee or ankle?


If you answered yes to any of these questions then you could be experiencing an “Angry tendon”, properly known as a tendinopathy. They can develop as a result of either excessive quantity or poor quality of movement, or even both. This is considered an “Overuse” type of injury.

Tendons are located all over your body. They are strong and flexible tissues (similar to a rope) that connect muscles to bones. Tendons help absorb forces when we perform a movement. For example, running, jumping or throwing.

The most common sites of tendinopathies include:

  • Shoulder
  • Gluteal
  • Elbow
  • Knee
  • Achilles

Common signs and symptoms include:

  • Sharp or ache type pain
  • Reduced range
  • Swelling
  • Stiffness
  • Muscle weakness
  • Warm to touch over the site of injury

The management of tendinopathies can be quite tricky. It is like a rollercoaster.

It is all about finding what your body can tolerate.

Load management is key to a successful tendon rehab.

Things you should avoid include:

  • Complete rest
  • Over stretching the muscle/tendon
  • Poking and prodding at the site of pain

Things you should do to self-manage:

  • Icing the site of injury as this will settle down the inflammation
  • Prescribed isometric “sustained load” exercise
  • Load management – Rest your activity prior to onset of pain that is greater than 3/10
  • Anti-inflammatory cream + medication (as prescribed appropriately)

The recovery timeframe for tendinopathies can range from weeks to months. This is dependent on whether your injury is acute (Fresh and less than 3 months), chronic (greater than 3 months) or acute-on-chronic (fresh from an ongoing problem).

Identifying a tendinopathy and going through rehabilitation can be challenging. For further guidance, contact us in the clinic and one of our physiotherapists can help you return back to your favourite activity.