A 7-step plan for tendon pain, in the order the evidence supports.
Step 1: Rule out rupture
A pop with sudden weakness: same-day review.
Step 2: Reduce, don't stop
Cut the activity that flares it by about half.
Step 3: Isometrics for pain
Hold-type exercises on painful days.
Step 4: Progressive loading for 12 weeks
See Achilles exercises and your area's page.
Step 5: Fix the load
Footwear, technique, training volume.
Step 6: If pain persists after 3 to 6 months
| Option | Note |
|---|---|
| Shockwave | Plantar fasciitis, Achilles, calcific shoulder |
| PRP | Best for tennis elbow |
| Stem cells | Persistent or partially torn tendons |
Step 7: Get your scan reviewed
Free doctor review of your ultrasound or MRI.