Tendinopathy: What Every Person Should Know About Tendon Pain

If you’ve ever felt a nagging pain in your knee, shoulder, or ankle that just won’t go away—especially after a workout or game—you might be dealing with tendinopathy. It’s one of the most common injuries in sports, and it can sneak up on anyone, from weekend warriors to elite athletes.

So, What Is Tendinopathy?

Tendinopathy is a fancy word for tendon trouble. Tendons are the strong cords that connect your muscles to your bones. When they’re overworked or stressed too much, they can start to break down. This leads to pain, stiffness, and weakness.

Unlike the old term “tendinitis,” which suggests inflammation, tendinopathy is more about wear and tear. Think of it like a frayed rope—it doesn’t snap, but it’s not working like it should.

Where Does It Show Up Most?

Some common spots include:

• Achilles tendon (back of the ankle) – common in runners

• Patellar tendon (front of the knee) – often seen in jumping sports like basketball or volleyball

• Shoulder tendons – especially in swimmers and throwers

• Elbow tendons – known as “tennis elbow” or “golfer’s elbow”

How It Affects Your Activities

Tendinopathy can mess with your performance in subtle but serious ways:

• You might feel pain during or after activity

• Your joints may feel stiff in the morning

• You could lose power or explosiveness

• You may start to hold back, worried about making it worse

Why It Happens

There are a few common reasons:

• Doing too much, too fast – like suddenly increasing your training

• Poor technique – how you move matters

• Muscle imbalances – weak muscles can put extra strain on tendons

• Not enough recovery – rest is part of training, not a break from it

Even doing too little can be a problem. Tendons need regular movement to stay strong.

How to Treat It

Rest alone usually isn’t enough. The best way to heal tendinopathy is through smart movement—giving the tendon just the right amount of stress to help it rebuild.

Here’s what works:

• Isometric exercises – holding a position to reduce pain

• Eccentric exercises – slowly lowering weights to strengthen the tendon

• Gradual strength training – building up over time

• Fixing your form – making sure your movements are safe and efficient

• Managing your training load – avoiding big jumps in intensity

How to Prevent It

• Warm up properly

• Add tendon-friendly exercises to your routine

• Don’t ignore pain—it’s your body’s warning system

• Give yourself time to recover

Bottom Line

Tendinopathy is frustrating, but it’s treatable. With the right approach, you can get back to doing what you love—whether that’s running marathons, playing pickup basketball, or just staying active. If you’re dealing with tendon pain, don’t wait. The sooner you address it, the faster you’ll bounce back.

Next Steps:

If you have read this entire blog you may have said "that's me!" or "I think that's what I might have going on" come in and see us in Waxhaw, NC (by clicking the appointment button above) or schedule an appointment with a Primary Care Sports Medicine in your area. A thorough exam will be completed with education to follow on how to manage your tendonapathy or how to prevent tendon changes moving forward. We look forward to helping you address your tendon pain.

Future Blogs: look for treatments for tendonapathy and how each type can be beneficial based on your tendon health.