More than 30 million musculoskeletal injuries are reported each year in the United States. Some of the most common injuries include rotator cuff tears, muscle strains, and carpal tunnel syndrome.
Tendinopathy is fairly common as well, especially among athletes. Take Achilles tendinitis, for instance; it accounts for 20% of all large tendon ruptures. The good news is that it may heal on its own.
Were you recently diagnosed with a tendon injury? Want to learn more about the injury recovery process?
If so, you’re on the right page. We’ll be going over everything that you need to know in our guide below. Keep reading to learn more!
Phase 1: Isometric Exercises
Isometric exercises place tension on the muscles without moving the joints; this will allow you to strengthen the muscle without putting too much stress on the injured tendon.
Not only will these exercises reduce pain, but they can also speed up the recovery process, especially in the initial stages. On top of that, they can prevent the injury from occurring again.
Some examples of isometric exercises include glute bridges, low squats, wall sits, and planks.
For the best results, hold each position for at least 45 seconds and complete 1-5 repetitions. Repeat multiple times per day as needed for pain relief.
Phase 2: Dynamic Exercises
Dynamic exercises can be started after one to two weeks; they refer to any exercise that involves one or more joints and works at least one muscle. Some examples include walking lunges, trunk twists, and leg swings.
Ultimately, the goal is to stretch out the muscles and tendons and increase the joint’s range of motion.
You don’t want to overdo it, though, so be sure to go slow. Perform the exercises every second day instead of every day and make sure they don’t cause any significant pain (more than 3-4/10 on the pain scale).
Tip: Consider monitoring your response with a journal. Write down your pain and stiffness level 24-48 hours after exercise. You may need an extra day or two of rest if your symptoms worsen.
How Long Does the Tendon Injury Recovery Process Take?
It can take several weeks or months for a tendon injury to heal completely (longer if surgery is required). To prevent further damage, it’s crucial that you be patient and stick with your treatment. The last thing that you want is to use the injured tendon too soon (early mobilization can decrease the rate of tendon repair).
Given that, it may be a good idea to make some temporary changes to your activities. For example, if you hurt yourself running, you may want to engage in another form of exercise such as swimming.
You may also want to look into physical therapy treatments such as instrument-assisted soft tissue mobilization (IASTM), which may increase the speed of overall recovery (read more about the benefits of IASTM).
Recovering From a Tendon Injury
And there you have it—a tendon injury rehabilitation guide. If anything, the most important thing is to be patient and let the tendon heal. And remember, you want to build back to your previous activity level slowly.
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