October 23, 2025
Written by Ben Capener
Have you ever had a sore Achilles, nagging tennis elbow, or hip pain that won’t settle? Chances are it’s a tendinopathy, one of the most common (and stubborn) conditions we see at Beachside Physiotherapy.
But what does that mean? It’s easy to assume you’ve torn something or that it’s just inflammation, but that’s rarely the case. Tendons usually become sore when they’ve been asked to do a little too much, too soon. The key is not rest, but the right kind of load.
What’s Actually Happening?
Tendons connect muscle to bone — they’re strong, springy tissues that store and release energy.
When overloaded (often due to a sudden and significant increase in activity), the tendon becomes irritated.
As physiotherapists, we use the Cook & Purdam Continuum Model to classify and guide treatment. But what does that mean? In simple terms:
- Reactive stage: A short-term response to overload — needs load reduction and gentle exercise.
- Dysrepair/degenerative stage: Longer-term changes — needs a progressive strengthening program to rebuild capacity.
The good news? With the right guidance, ALL tendons can move back towards health and become strong and pain free again.
How Rehab Works
Rehab for tendinopathy isn’t about rest, it’s about smart, progressive loading:
- Modify load: ease off aggravating activities but stay active.
- Start with isometrics: gentle static holds that calm pain.
- Build strength: slow, heavy exercises (like calf raises or resisted grip work).
- Return to function: gradually add dynamic or sport-specific movements.
This process can take a few months, but the results are worth it with stronger, more resilient tendons and less pain long term.
Common Examples
- Achilles tendinopathy: sore at the back of the heel or calf, often from increased running or walking.
- Tennis elbow: pain on the outside of the elbow with gripping or lifting.
- Gluteal tendinopathy: pain on the outside of the hip, often painful lying on that side or climbing stairs.
Takeaway
Tendon pain isn’t a sign of damage, it’s your body asking for better load management.
With patience, the right exercises, and expert guidance, tendons recover beautifully.
So, if you’re dealing with a sore tendon holding you back, our team at Beachside can help you find the right plan and get back to what you love.