Tendinosis: What It Is, Why It Happens, and How to Treat It

Tendons are strong tissues that connect our muscles to our bones. When these tendons get damaged slowly over time, the condition is called Tendinosis. It is different from Tendonitis, which is caused by sudden inflammation.
Tendinosis is a long-term wear-and-tear problem, and it usually takes more time to heal.

What Is Tendinosis?

Tendinosis is a degeneration or breakdown of a tendon due to repeated stress.
There is no major inflammation, but the tendon becomes weak, thick, and painful.

This happens gradually and is common in people who play sports, lift heavy weights, or repeat the same movement every day.

Tendinosis vs Tendonitis (Simple Difference)

Tendonitis	Tendinosis
Sudden inflammation	Long-term degeneration
Caused by overuse or injury	Caused by repeated strain over months/years
Swelling, redness	Stiffness, thickening
Heals quickly	Heals slowly

Common Causes

Repetitive movements in sports or work
Weak muscles or poor posture
Sudden increase in exercise
Aging (tendons become less flexible)
Using wrong footwear
Skipping warm-up or stretching

Which Tendons Are Usually Affected?

Achilles tendon (back of heel)
Rotator cuff (shoulder)
Elbow tendons (tennis elbow)
Knee tendons (patellar tendon)
Wrist or thumb tendons

Common Symptoms

Dull, aching pain
Stiffness, especially in the morning
Tenderness when touching the tendon
Reduced strength
Thickening or small lumps
Pain that increases with activity

Symptoms usually start slowly and worsen over time.

How Is Tendinosis Diagnosed?

Doctors may use:

Physical examination
Ultrasound to check tendon thickness
MRI for detailed tendon changes

These tests help confirm degeneration and rule out tears.

Treatment for Tendinosis

Since tendinosis is not caused by inflammation, treatment focuses on strengthening and healing the tendon.

1. Rest & Activity Change

Avoid activities that cause pain. Reduce repetitive stress.

2. Physiotherapy

This is the most effective treatment and includes:

Eccentric exercises
Stretching
Strength training

3. Ice & Heat

Ice reduces pain, heat loosens stiffness.

4. Shockwave Therapy

Stimulates healing in chronic cases.

5. Braces or Support

Helpful for heel, elbow, or knee tendons.

6. PRP Injections (in difficult cases)

Platelet-rich plasma helps repair tissue.

7. Surgery

Rarely needed unless the tendon is severely damaged.

Prevention Tips

Warm up before exercise
Keep muscles strong and flexible
Avoid repetitive overload
Wear comfortable footwear
Take regular breaks during physical work

Conclusion

Tendinosis is a chronic tendon damage condition that develops slowly but can be managed well with early care.
With rest, physiotherapy, strengthening exercises, and proper prevention, most people recover and return to normal activities.

Sunday, January 18, 2026