Tennis elbow? Jumper's knee?

Tendon issues are one of the most common things physio's treat, but when it comes to managing them there's 3 main things to consider.

1. How much were you doing in the weeks/months leading up to the pain?

2. Take a step back and build it back up

3. Get it as strong as you can

Too much, too soon

Tendon's don't like big changes.

Sharp spikes in load or volume with little recovery create problems.

Deload to Reload

Reduce aggravating activities enough to let things settle.

Use this time to build capacity up.

Capacity & Resilience

The tendon couldn't handle what you were doing.

So build up it's capacity to handle more in the future!

Get it strong

The best way to build up capacity is always to get it stronger to handle more tasks.

Strength is the no.1 priority in tendon rehab!