PABC'S May Physio-4 Tips to Prevent Tendinopathy

​Tendinopathy refers to damage to a muscle tendon, the most common of which affects the elbow (tennis elbow) and the Achilles tendon. Tendinopathy can be caused by sports or work-related activities that involve repetitive overuse or sudden trauma (tendinitis) or degeneration and tearing of the tendon(tendinosis).

Pain is a guiding factor for determining the severity of tendinopathy. By listening to your physiotherapist and your body and by following the Physio-4 for Tendinopathy, you can help to prevent tendinopathy from occurring or re-occurring and keep moving for life.  
 
1.   Warm up to prevent tendon injury.
Our tissues can break down and become painful when there are forces loading them that they cannot adapt to. For example, starting a training program too fast and without adequate rest can put undue strain on ligaments, tendons, and muscles in your shoulders, Achilles and elbow. See your physiotherapist about adding a gentle warm up to prevent injury.

2.   Impact of previous injuries.
Old injuries that were not properly treated can create altered alignment and motor control that impacts other areas of the body. See your physiotherapist for a whole body assessment to learn how to integrate all the areas of your body and restore optimal function. 

3.   If you are suffering from tennis elbow, avoid lifting anything in a "palm down" position. 
Wear a wrist or forearm brace to decrease stress on tendons attaching at the elbow.  Your physiotherapist can recommend exercises that gently stretch the forearm muscles. Once your pain has settled, your physiotherapist will provide comprehensive exercise program to stimulate the tendons to repair and reduce the risk of recurrence.

4.   Achilles pain may be caused by undue stress on the tissue.
This can be caused by poor alignment of the foot, leg or pelvis; walking or sporting technique; footwear or training errors e.g. too much too soon. Your physiotherapist will assess your individual biomechanics, prescribe exercises to accelerate tendon healing, and provide advice on how to optimize and gradually increase the load through the tendon.
 
Physiotherapists are the rehabilitation specialists recommended most by physicians. They are university-educated health professionals who work with patients of all ages to diagnose and treat virtually any mobility issue. Physiotherapists provide care for orthopedic issues such as sport and workplace injuries, as well as cardiorespiratory and neurological conditions. As Canada's most physically active health professionals, BC's physiotherapists know how to keep British Columbians moving for life.