Tendon Injuries Unveiled: Achilles, Patella & Elbow — What You Need to Know

Tendon injuries are more than just “aches” or “tendonitis.” Whether it’s Achilles, patellar, or elbow tendons, these structures are critical for force transmission, movement, and athletic performance. Mismanaging them can lead to chronic pain, limited function, and frustration.

In this post, we’ll break down what tendon injuries are, what doesn’t work, what does, and how our approach at Functional Xcellence can help you recover stronger.

What’s Going On? The Basics of Tendinopathy

Tendinopathy is the term used to describe tendon pain and dysfunction (versus the older “tendonitis,” which implies inflammation). Features often include:

• Pain localized to the tendon (e.g. just above the heel, just below the kneecap, or on the outside of the elbow)

• Pain that worsens with loading (e.g. jumping, squatting, lifting, gripping)

• Possible stiffness in the morning or after rest

• Pain that may worsen with increased or sudden loading, then ease with rest

  
  

Key tendinopathies we commonly see:

• Achilles tendinopathy — affecting the tendon at the back of the ankle/heel

• Patellar tendinopathy — “jumper’s knee,” affecting the front-of-knee tendon

• Lateral elbow tendinopathy — “tennis elbow,” affecting wrist/finger extensors

What Doesn’t Work (or Helps Less)

• Resting indefinitely without structured loading

• Reliance on passive treatments (e.g. ultrasound, electrical stimulation) as the main intervention

• Pushing through pain without a plan or progression

• Aggressive stretching or “mobilizing” a degenerative tendon too early

• Expecting a fast fix — tendons adapt slowly

These can at best provide temporary relief, but rarely solve the root issue.

What Does Work: Evidence-Based Tendon Rehab

1. Load Management Is Key

You want the “Goldilocks dose” of loading — not too little, not too much. Gradual increases in load (frequency, intensity, volume) challenge the tendon to adapt positively.

2. Progressive, Functional Rehabilitation

• Eccentric / heavy slow resistance / isometric loading — depending on the tendon, stage, symptoms

• Move into movement-specific tasks (e.g. plyometrics, grip work, sport-specific motions)

• Address kinetic chain issues — foot, knee, hip, shoulder contributions

• Monitor pain response — safe levels (e.g. allowable pain during loading, return to baseline pain by next day)

  
  

3. Education & Behaviour Modification

• Teach gradual return-to-load strategies

• Identify aggravating factors (e.g. footwear, training errors, biomechanical faults)

• Encourage consistency over intensity

  
  

4. Adjuncts (Supportive, Not Primary)

These may help symptomatically but should not replace active rehab:

• Taping or straps for load offloading

• Shock-absorbing insoles or heel lifts

• Cryotherapy or heat (as tolerated)

• Manual therapy (to manage surrounding tissue stiffness, not to “fix” tendon)

  
  

Bottom Line & Take‑Home Messages

• Tendon injuries are not just “overuse pain” — they require structured, progressive loading and smart management.

• Passive treatments alone won’t resolve the problem — functional rehab is essential.

• Early intervention and tailored plans increase the chance of full recovery.

• With Michelle’s experience in strength-based training and tendon loading, your recovery path is more precise and informed.

  
  

If you’re dealing with Achilles, patellar, or elbow tendon pain that’s lingering or worsening, we’re here to help you build back stronger — not just less painful.

Feel free to reach out to Functional Xcellence for assessment, individualized rehab, or just a second opinion.

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