Tendonitis (more accurately called tendinopathy) can be a frustrating roadblock in your fitness journey. That nagging pain in your shoulder, knee, or Achilles tendon can make even simple movements uncomfortable, especially during training or competition.
The good news? You don’t have to give up working out. With the right strategy, you can stay active, support healing and even prevent future flare-ups.
Understanding Tendons and Tendinopathy
Tendons are strong cords of tissue that connect muscle to bone. They help transfer force so you can move, jump, lift and run.
When tendons are overloaded or used repetitively without enough recovery, they can become irritated, leading to pain and dysfunction — a condition called tendinopathy.
- Tendonitis refers to inflammation in the tendon
- Tendinosis refers to tendon degeneration (chronic wear and tear)
- Tendinopathy is a general term that covers both
The primary symptom of tendinopathy is pain with movement, often accompanied by stiffness and sometimes swelling.
Common types of tendinopathy in athletes:
- Achilles tendonitis. Pain at the back of the heel, common in runners and jumpers.
- Patellar tendonitis (“Jumper’s Knee”). Pain below the kneecap, often seen in basketball and volleyball players.
- Hamstring tendonitis. Pain in the back of the thigh or near the sit bones, especially in sprinters or soccer athletes.
- Rotator cuff tendinopathy. Shoulder pain with overhead motion, common in pitchers, swimmers and lifters.
- Wrist tendonitis (including De Quervain’s tenosynovitis). Pain on the thumb side of the wrist, seen in rowers, tennis players, lifters and even caregivers lifting young children repeatedly.
Preventing Tendinopathy
A smart, well-rounded training routine is key to keeping your tendons healthy. Here’s what to include:
- Dynamic warm-up. Prepare your muscles and tendons with active movements such as arm circles, leg swings, lateral lunges or plank walkouts. Avoid static stretches such as bending down and touching your toes for 10 seconds. Save those for your cooldown.
- Master technique. Poor form is a major cause of tendon overload. Whether you are lifting, sprinting, or swinging a bat, learn the proper mechanics.
- Gradually progress training. Increase intensity, volume, and frequency of your training slowly. Sudden spikes in training are a major cause of tendon injuries.
- Incorporate strength and stability training. Eccentric exercises (where the muscle lengthens under load, like slowly lowering from a calf raise or squat) have been shown to support tendon health and recovery. Exercises such as single leg stands or planks help build stability and distribute load evenly across joints and tendons.
- Cross train. Mix up your workouts to avoid stressing the same tendons every day. If you are an athlete, play different sports in different seasons to reduce repetitive strain. (This is especially important for kids.)
Coping with Tendinopathy Without Quitting Fitness
If you develop symptoms of tendinopathies, don’t ignore them. “No pain, no gain” does not apply here. Consult with a sports medicine doctor and physical therapist who can confirm the diagnosis and provide a personalized rehab plan. Healing from tendinopathy may take weeks to months, depending on severity. The best recovery plans prioritize healthy eating, quality sleep, and early initiation of a structured rehab plan.
Here’s how to stay active without making things worse:
- Modify your training: Don’t push through persistent pain. You may need to temporarily scale back certain activities and shift your focus. If your shoulder hurts, focus on legs. If your Achilles is flared up, switch from running to swimming or cycling (if pain-free).
- When returning to sport: Start slow and track your symptoms as you build back up. Runners, cut your distance and pace. Lifters, decrease weight and reps.
Tendinopathy may be a setback, but it doesn’t mean you have to stop moving. With a smart, patient, and consistent rehab approach, most athletes can return to their sport—and often come back stronger, more balanced and more aware of how to protect their body.