Nearly 15% of regular athletes face a tendinopathy during their sporting career. Whether it’s a sharp pain during a serve or a persistent discomfort on your running outings, a shoulder tendinitis or an elbow inflammation can quickly compromise your season goals.
This article details specific treatment protocols for each joint area and guides you through implementing a progressive and safe return-to-play strategy. Here’s an overview of effective rehabilitation methods to help you regain your full athletic potential.
What Is Tendinitis (Tendinopathy)?
Tendinopathy — inflammation or degeneration of the tendon — affects 15% of regular athletes. Critical areas include the shoulder, elbow and Achilles tendon, often stressed by repetitive movements or inappropriate training loads.
Understanding this mechanism is the first step to preventing pain from becoming a lasting part of your sporting routine.
Why Sport Promotes Tendinitis
Intensive repetition of technical movements creates micro-traumas in the fibrous tissues. Without sufficient rest, the tendon can no longer heal between your sessions. This is where the injury begins.
Your equipment also plays a major role. Worn-out shoes or an overly heavy racket increase mechanical stress.
Also remember to stay well hydrated. A poorly hydrated tendon becomes fragile. It is at much greater risk of rupture.
Symptoms and Warning Signs
Watch out for “cold” pain that fades during warm-up. This is the initial warning signal. The discomfort systematically returns after exercise. Don’t ignore this message, as inflammation sets in silently.
Morning stiffness and localised swelling often confirm the diagnosis. If the area becomes warm, your tendon is truly suffering.
Shoulder Tendinitis (Swimming, Weight Training, Throwing Sports)
Now that we’ve covered the general mechanism, let’s focus on the most mobile — and often the most fragile — joint: the shoulder.
In swimmers, the rotator cuff endures major stress. The repeated crawl stroke generates friction under the acromion. This phenomenon causes a classic subacromial impingement.
In weight training, the bench press intensely loads the front of the shoulder. Poor form or heavy loads accelerate tendon wear. It’s therefore essential to balance your programme with back exercises.
Throwing sports like handball are particularly traumatic. The arm-cocking phase violently stresses the tissues. The long head of the biceps tendon is frequently affected.
To distinguish these pains from nerve-related issues, check out our guide on cervical osteoarthritis and sports to avoid. This helps to differentiate referred pain.
Elbow Tendinitis: Epicondylitis or “Tennis Elbow” (Tennis, Padel, Golf)
While the shoulder absorbs large movements, the elbow endures the shocks and vibrations of racket sports.
Lateral epicondylitis is defined as pain localised on the outer side of the elbow. This condition mainly occurs during repeated wrist extension. It results from micro-traumas to the extensor tendons.
Equipment often plays a decisive role in the onset of pain. A string tension that’s too high or an unsuitable grip transmits too many vibrations to the joint. Tennis elbow is every player’s nightmare. Sometimes a racket change is necessary.
- Sports involved: tennis (backhand), padel (vibrations), golf (medial epicondylitis), squash (rhythm changes).
To reduce joint stress, some players turn to a pickleball paddle. This lighter equipment limits impact. It’s an interesting alternative for protecting your tendons.
Knee Tendinitis (Running, Jumping)
Moving down to the lower limbs, the knee becomes the convergence point for all impact forces.
Patellar tendinitis mainly affects basketball and volleyball players. Repeated jumping intensely loads the tendon located below the kneecap. This mechanical overload creates painful micro-tears.
Iliotibial band syndrome (IT band syndrome) frequently occurs during excessively long runs. The tendon rubs against the bone with each knee flexion. A podiatrist can often help correct this friction.
| Condition | Location | Typical Sport | Main Cause |
|---|---|---|---|
| Patellar tendinitis | Below the kneecap | Basketball | Repetitive jumping |
| IT band syndrome | Outer side | Running | Tendon friction |
| Pes anserinus tendinitis | Inner side | Cycling | Excessive friction |
| Quadriceps tendinitis | Above the kneecap | Weight training | Weight overload |
Check out this guide on CrossFit WODs to strengthen your legs. Targeted exercises provide lasting joint stability.
Achilles Tendinitis (Running, Trail)
Further down still, the Achilles tendon bears several times your body weight with every stride.
Trail runners expose this tendon to increased vulnerability during long outings. Significant elevation changes intensely stress the fibrous fibres. Pain typically appears just above the heel.
Ignoring persistent discomfort increases the risk of complete rupture. Chronic tendinopathy permanently weakens the collagen structure. Pay close attention to every burning sensation. Rest is then essential. Don’t play with fire.
Extra caution is also needed regarding football injuries. Sudden changes of direction violently stress this area.
Check the condition of your trail shoes. An overly low drop can increase mechanical tension. Make sure to adopt a gradual transition.
Treating Tendinitis: Rest, Ice, Physiotherapy, Return to Play
Once the diagnosis is confirmed, the road to recovery requires patience and a rigorous approach.
First adopt the RICE protocol: rest, ice, compression and elevation. Cold soothes the immediate inflammation. However, maintain light mobility, as rest should not be total.
Physiotherapy is then essential for lasting recovery. Shockwave therapy and deep transverse massage stimulate the tissues. Eccentric strengthening remains the key to rebuilding tendon resistance.
- Relative rest
- Physiotherapy
- Pain-free progressive return
- Return to competition
Also monitor your nutrition to optimise healing. Adequate hydration helps eliminate circulating toxins. Collagen supplementation can provide useful support during this phase.
Preventing Tendinitis: Warm-Up, Equipment, Technique
Prevention is better than cure, especially given how slowly tendons heal.
A targeted warm-up prepares your tissues for intense effort. Practise slow circular movements to mobilise your joints. Never start a session cold.
Review your technique with a qualified coach. A poor movement repeated a thousand times destroys the tendon, particularly in tennis. Technical correction can save your sporting season. Invest in a lesson.
Equipment choice directly impacts your joint health. For badminton, make sure to choose the right badminton racket to match weight and balance.
Always respect progressive loading. Don’t increase your volume by 50% suddenly. The 10% weekly rule remains sound advice.
Treatment, Physiotherapy and Insurance: What Can Be Covered
Long and repeated treatments can strain your budget, which is why it’s important to know your coverage well.
The French national health insurance generally reimburses 60% of the base rate for physiotherapy sessions. A prior medical prescription is essential to validate this pathway. The remaining co-payment is then covered by your supplementary health insurance.
Sports specialists frequently charge significant additional fees. Suitable insurance covers these extra costs depending on your plan. Carefully check your annual caps for non-standard procedures. Shockwave therapy sessions sometimes require a specific option.
Playing horseball illustrates the need for comprehensive health coverage. In these team sports, robust protection limits your unexpected expenses.
A disabling tendinitis may justify a prescribed sick leave. Daily allowances are then paid to compensate for your loss of income. Review your income protection policy.
Recovering from a shoulder or elbow tendinitis requires rigorous progression and suitable equipment. By combining physiotherapy and technical correction, you protect your tendons for the long term. Act at the first warning signs to quickly regain your full sporting potential.
