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Rehab will take at least 12 weeks. According to research, it takes 46 weeks until the pain settles down if you have done them correctly and 36 months until you can get back to sports. Even when you get to sports, resume 2030% of your normal training level and slowly increase by 510% every week or so.

Sequence and dosage of the exercises shown in this video
1. Muscle massage 3060seconds 5 times a day (as frequent as you can)
2. Isometric exercise holding for 45 seconds x 5 times a day
3. Eccentric exercises (Aim for 3setx15rep twice a day – slowly build up)

If you have reactive tendinopathy or insertional tendinopathy, you need to be very careful with the eccentric exercises. Start with massage and isometric exercises and then slowly add eccentrics. Once you get to the aim, you can do exercises a bit faster and stronger so that your tendons can work harder. And then next level would be weight/plyometrics training.

Precautions
1. below 4/10 pain is ok with exercises but you should not have any new or increased pain during/after exercises and following morning (Always monitor your pain after exercises as tendons talk to you 24 hours later – Jill Cook, the main author). For example, you have increased the eccentrics from 2sets to 3sets x 15rep with an increased pain in the following day. Then you should go back to 2 sets x 15reps for a couple of days with frequent ice(510minutes every 23 hours) on the irritated tendon, frequent massages on relevant muscles and isometrics(holding 45sec x 5times as able) and then maybe try 3 sets x 8 reps instead and then 1015 reps

2. Progress slowly. Many people want to recover faster so exercise a lot, which can irritate their tendons even more and it may take several weeks to settle. Be aware tendon injuries can sometimes take longer than bone healing so please be patient..

Relevant videos
1. Golfer’s elbow
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2. chest muscles
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3. round shoulder exercise
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References
Cook, J. L., Rio, E., Purdam, C. R., & Docking, S. I. (2016). Revisiting the continuum model of tendon pathology: what is its merit in clinical practice and research?. Br J Sports Med, 50(19), 11871191.

Beyer, R., Kongsgaard, M., Hougs Kjær, B., Øhlenschlæger, T., Kjær, M., & Magnusson, S. P. (2015). Heavy slow resistance versus eccentric training as treatment for Achilles tendinopathy: a randomized controlled trial. The American journal of sports medicine, 43(7), 17041711.

Rio, E., Kidgell, D., Purdam, C., Gaida, J., Moseley, G. L., Pearce, A. J., & Cook, J. (2015). Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy. Br J Sports Med, 49(19), 12771283.

Cook, J. L., & Purdam, C. (2012). Is compressive load a factor in the development of tendinopathy?. Br J Sports Med, 46(3), 163168.

Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy, 7(1), 109.



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The key principle of rehabilitation is to continuously navigate the middle of doing too much and too little. You are the only one who can do it and I really hope this video can help with your symptoms. However, you should not take the information in my channel as medical advice. It is best to see medical professionals if you have any pain or injuries and it is also advisable for you to do these exercises with a proper assessment and supervision.

If you want to know the latest evidence and concepts of tendon rehabilitation, please check the below videos. Rehab safely!

1. Never stretch your tendon
   • Video  

2. Tendon rehab Q and A
   • Video  

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