09/08/2026
BLOG POST: Tendon Pain by Physio Michael N
Tendon pain has a funny way of showing up at the worst possible moment â halfway through a run along the Brisbane River, during your Saturday morning Pilates class, or right when youâre trying to prove to your kids that you can still do a hopscotch jump.
At Wellers Hill Physio, we see tendon issues in just about everyone: teens who train like theyâre heading to the Olympics, parents who swear theyâre ânot that old,â and retirees who are somehow fitter than all of us.
The truth is, if youâre active, a tendon will eventually complain. Loudly. But donât worry â tendon pain isnât a life sentence. With the right plan, and a little patience, you can get back to moving, training, and living your life without your tendon throwing a tantrum.
Here are 5 simple rehab tips to help you get back to doing what you love.
Tip 1: Donât Stop Everything
Total rest sounds nice, but it doesnât fix tendons.
The real trick is figuring out whether your tendon is dealing with too much load or not enough. Most people show up during a flare, so backing off a little at first helps â but staying inactive for weeks just slows everything down.
Calm things down, then start easing back into movement.
Bottom line: Long-term rest wonât solve tendon issues.
Tip 2: Gradually Build Up Strength
Tendons get cranky when they canât handle the load youâre putting on them â so the fix is teaching them to handle more.
Research keeps pointing toward heavy slow resistance training as a winner. Eccentrics also have solid support. The common theme? Heavy loading (usually above 75%).
Isometrics used to be the go-to, but newer research shows they only help certain people â and only when done at 80% or more of your max effort.
Theyâre low impact and can reduce pain for some, so theyâre worth trying as a warm-up. Isometrics are optional, not essential.
As your tendon settles, youâll need to keep increasing the challenge so it can handle real-life demands.
Bottom line: Tendons love being loaded â the right way.
Tip 3: A Little Pain Is Fine
Trying to avoid all pain usually backfires.
A simple pain scale helps you stay on track:
Up to 4/10 â totally fine
5â6/10 â dial things back
Above 6/10 â stop
Pain shouldnât jump more than 2 points during or within 48 hours after exercise.
Understanding pain reduces fear and helps you keep training without stressing about every twinge.
Bottom line: Some discomfort is normal and safe.
Tip 4: Be Patient
Tendons donât heal overnight. Most need at least 12 weeks of steady, progressive loading.
Timelines are helpful, but they shouldnât be treated like deadlines. Your tendon will improve based on how it responds to load, not on a calendar date.
Consistency beats speed every time.
Bottom line: Tendon rehab takes time â stick with it.
Tip 5: Skip the Stretching and Compression
Tendons are meant to be stiff, not stretchy. Stretching or compressing an irritated tendon usually makes things worse.
Avoid positions that stretch or compress on the tendon. For example, the Achilles hates end-of-range dorsiflexion (stretch) and the gluteal tendon hates sitting cross-legged (compress).
And direct massage on a painful tendon? Hard pass.
Bottom line: Tendons donât enjoy being squished or stretched.
