Something that’s a pet hate of ours at the moment, and it’s got something to do with your tendons!
If you are getting pain at either the outside of your elbow or just below your knee cap and the first thing who ever is treating you has done is give them a good massage. The first thing you should do is give them a good slap…. and then come see us at either our Dural clinic in the Hills District or Granville Clinic inside Adonis Athletics.
Tendon pain is by far one of the most common thing we here and it can be due to many things. However it generally comes down to poor load management, it’s rarely much else.
What do you mean load management?
When we talk about load management what we mean how much work or you getting your tendons doing. If we were to measure how much work your tendons do in a week as a ratio of your monthly average we really what that number to be between 80-130%. When you go above or below this, the tendon becomes sensitive to lower work loads and injury happens.
So what should your chiro of physio NOT do to my tendons?
The absolute worst thing that can be done to these types of injury is to give them a good ol’ rub. This is closely followed by compressing them, ie heavy taping or anything that will squeeze the tendon. All that your doing is increasing the tendons load and making it worse. But don’t take my word for it, take Professor Jill Cook’s one of the world’s leading researchers into tendon pain. Here are the top 10 things not to do when you have tendon pain (tendinopathy) can be found by clicking here.
So what should be done?
Tendon’s love progressive load in the middle part of a joint’s range. So this is a great place to start! Lets say we are talking about tennis elbow (Yes this is a tendon problem!) Simply with your elbow flexed to 90 degrees and your finger pointing down, hold a light weight so you feel a little bit of pressure but no pain. Hold this for 30-45 seconds and rinse and repeat 3 times. We call this an isometric exercise. It’s been shown to immediately reduce pain (find more by clicking here) and get you back to doing the things you love to do.
For more info, or to find a way forwards for your injury get in contact with us through our contact us page
Because your health matters.