Why Isn’t My Tendinitis Getting Better?

Tendinitis is a frustrating condition that can linger for weeks or even months if not managed correctly. If you're still dealing with tendon pain despite rest and treatment, there could be underlying reasons why your recovery is slow. Here’s why your tendinitis may not be improving and what you can do about it.

1. Ongoing Overuse or Reinjury

If you're continuing repetitive activities—such as typing, lifting, or playing sports—without proper recovery time, your tendon may not have the chance to heal. Even small daily movements can prolong irritation. What to do: Reduce or modify the activity causing strain, and consider using supportive taping or braces to offload stress from the tendon.

2. Insufficient Load Management

Resting completely for too long can weaken the tendon, while returning to full activity too soon can worsen inflammation. Gradual strengthening is key. What to do: Implement a structured rehab program that gradually increases load on the tendon.

Exercise Recommendations:

• Isometric Holds: Hold a resistance band or weight in a static position for 30-45 seconds to reduce pain and build tendon resilience.

• Eccentric Strengthening: Slowly lower a weight to engage the tendon under controlled tension.

  • Example for Achilles Tendinitis: Perform slow heel drops off a step.

  • Example for Tennis Elbow: Use a light dumbbell to slowly lower your wrist from a curled-up position.

3. Poor Biomechanics or Muscle Imbalances

Muscle weaknesses or tightness can overload tendons. A chiropractor can assess movement patterns to find underlying issues. What to do: Address imbalances with corrective exercises.

Exercise Recommendations:

• For Knee Tendinitis: Strengthen your hips and glutes with lateral band walks and step-ups.

• For Shoulder Tendinitis: Strengthen the rotator cuff with external rotations using a resistance band.

4. Chronic Inflammation vs. Tendinosis

If pain has lasted for months, your tendon may have progressed from tendinitis (inflammation) to tendinosis (degeneration). This requires a shift in treatment.

What to do:

• Shift from anti-inflammatory treatments (ice, NSAIDs) to collagen-boosting strategies (progressive loading, nutrition, and blood flow stimulation).

• Exercise: Increase blood flow with slow, high-rep strengthening exercises (e.g., slow, controlled calf raises for Achilles tendinosis).

5. Lack of Proper Rehabilitation

Relying only on passive treatments (massage, ice, painkillers) without active rehab can slow healing. Tendons respond best to progressive load and movement.

What to do:

• Perform daily tendon-specific exercises to promote healing and adaptation.

• Foam rolling and stretching can improve surrounding muscle flexibility and reduce strain on the tendon.

6. Nutritional Deficiencies

Poor collagen production slows tendon repair. What to do:

• Consume vitamin C-rich foods (citrus fruits, bell peppers) to support collagen synthesis.

• Add collagen peptides or gelatin to your diet.

• Ensure sufficient protein and omega-3 fatty acids for tissue healing.

7. Stress & Sleep Deficiency

High stress and poor sleep impair your body’s ability to recover. What to do:

• Aim for 7-9 hours of quality sleep per night.

• Reduce stress with breathing exercises, meditation, or gentle movement like yoga.

8. Other Undiagnosed Conditions

Nerve irritation, joint dysfunction, or metabolic conditions (such as diabetes or autoimmune disorders) can contribute to persistent tendon pain. What to do:

• Consult a chiropractor or healthcare provider to rule out other underlying issues.

When to Seek Professional Help

If your tendinitis isn’t improving despite trying these strategies, consider seeing a chiropractor at Epoch Health. Our team can assess your movement, identify contributing factors, and create a customised rehab plan to get you back to pain-free movement.

Book an appointment today and take the first step toward lasting recovery!