Tendon Pain & itsManagement:
We are going to discuss, how we manage tendon pain and the activities you may take to lessen your risk of injury.
Our Shockwave Treatment:
Most of the time people's concerns are to treat the inflammation of the tendon injury. Reducing inflammation may alleviate tendon pain, but it does not treat the underlying issue.
Is steroid injection 100% beneficial?
Steroid injections are extremely successful in relieving pain because they reduce inflammation, but some data suggest that they may be harmful to the tendon's long-term health, causing further deterioration. As a result, persons who receive steroid injections are considerably more likely to experience pain recurrence than people who only receive physiotherapy Treatments.
Shockwave therapy, on the other hand, induces inflammation within the tendon, which may appear to be counter-productive, but remember that inflammation is the body natural healing response. The problem with tendons is that, because of a lack of blood supply within the tissue, the healing reaction is exceedingly delayed and must be stimulated externally.
Shockwave therapy mixed with intense strength training is our favorite way of tendinopathy treatment. While bodyweight exercises can help with a lot of our physiotherapy programs, they aren't always enough to strengthen certain tendons.
Your tendons might bear loads 6-8 times your body weight while doing activities such as running, jumping, etc. If you wish to resume your daily activity the same prior to the injury, then your tendon must be able to comfortably take this extremely high stress. Which cannot be performed solely by body weight.
Complete rehabilitation typically takes 8-12 weeks of gradually increasing heavy weight training since, as always, doing too much at once will result in additional injury.
However, that 8-12 week recovery time is usually only required for patients who have ignored their tendon pain for a few months; if we intervene sooner, the recovery time can be much shorter. If you have tendon discomfort that does not go away after two weeks of rest, it is critical that you see us before you require extended rehabilitation.
How You Can Reduce Risk of Tendinopathy
The underlying idea of tendon health is straightforward: strong tendons are more difficult to damage. The most effective technique to build tendon strength is weight training, which we use in our therapy. You don't have to do it every day, but2-3 times a week will be enough to stress your tendons.
Begin with general limb strengthening exercises like bridging, squats, lunges, and pullbacks, then progressively increase the load by adding weights to your workouts. As with any exercise, we recommend increasing intensity by 10% per week.
It is also critical to perform exercises that correspond to the movements of your physical activities. When you run, for example, your tendons experience short,high-intensity bursts of tension as your foot lifts off the ground before relaxing.
This is where plyometric training, or high-speed exercises meant to increase the force of your motions, comes in. Jumping on and off a step, for example, and bending your hips, knees, and ankles in contact with the ground more closely matches the natural activity of your tendons while running than weight training.
Plyometric training is critical near the end of rehabilitation, especially for athletes. Simply strengthening the tendons isn't enough; they must also be re-adapt to abrupt, high-intensity motions to avoid another injury when they return to jumping and twisting on the pitch or court.
Your tendons will develop the strength and flexibility they require to manage all of life's difficulties with frequent yet gradual strength training and plyometrics.
Exercise and a healthy lifestyle are always the greatest preventative measures, but if you have concerns about your tendon health or want advice on how to improve it, arrange an appointment at ElitePhysiotherapy & Sports Injury Centre.