Physical Therapy For:

Athletes with Tendonitis

By: Lauren K. Johnson

Table of Content
CHAPTER 1. What to Expect at Your PT Sessions
1.1 Session 1
1.2 Sessions 2-5
1.3 Session 6
Sessions 7-Finish
CHAPTER 2. At Home Exercises and How to Properly Do Them
2.1 Weeks 1-3 Exercises
2.2 Weeks 3-4 exercises
2.3 Weeks 5-6 Exercises
CHAPTER 3. Get Back In The Game
3.1 Know Your Limits
3.2 How to Prevent Further Injury
CHAPTER 4. Frequently Asked Questions and Their Answers

CHAPTER 1
. What to Expect at Your PT Sessions

1.1 Session 1
Your first session will consist of an evaluation by a Physical Therapist. They will run a number of tests
to determine the severity of your injury, and what type of treatment will be required. After evaluation,
you will be sent home with a list of exercises and the responsibility to do them. They will also schedule
you for your next appointment after every session.

1.2 Sessions 2-5

During your second through fifth sessions, you will be doing different open chain exercises1 , and the
PT will most likely be using two different tools on you. These are Therapeutic Ultrasound,2 and the
Grasten Massage Technique3.

1.3 Session 6
During your sixth session, you will begin using heavier bands for exercises as well as beginning more
strenuous exercise. Your PT will start prescribing you closed chain exercises 4and some balance work.
This is testing how far youve come along and if you have been doing your at home exercises, so be sure
to make time for them.

Sessions 7-Finish
From your seventh session on, you should expect to progress to functional exercises5, and you will be
cut down to one time a week visits to your physical therapy facility. You will keep progressing every
session and then they will cut you off from sessions completely once they feel youve healed.

Exercises that are performed where the hand or foot is free to move.
The therapeutic use of ultrasonic waves.
3
A form of manual therapy known as soft tissue instrument-assisted mobilization
4
Exercises that are performed where the hand or foot is not free to move.
5
A
classification of exercise which involves training the body for the activities performed in daily life.
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CHAPTER 2.
At Home Exercises and How to Properly Do
Them

In this chapter, you will be given a list of exercises and clear examples of how to do them. At
home exercises are crucial for the healing process and your progression toward getting back to
where you want to be. The exercises will gradually become more challenging as the weeks
progress as well. While you do these exercises, remember that technique is key. You must do the
exercises correctly in order to get the benefits. If you believe you are experiencing too much pain
during the exercises, consult your Physical Therapist.

2.1 Weeks 1-3 Exercises

Supine Short Arc Quad with Towel Roll
Reps: 15 Sets: 2 Hold: 3 Weekly: 7x Daily: 2x

Setup:
Begin lying on your back with a
towel roll under one knee with your
heel resting on the ground
Movement:
Tighten the muscles in
your upper leg to straighten your knee,
hold, then return to the start and
repeat.
Tip: m
ake sure to keep your back flat
against the floor as you move your leg

Supine Quad Set

Reps: 15 Sets: 2 Hold: 3 Weekly: 7x Daily: 2x

Setup:
begin lying on your back with
one knee bend and your other leg
straight with your knee resting on a
towel roll
Movement:
Gently squeeze your thigh
muscles, pushing the back of your knee
down into the towel
Tip: m
ake sure to keep your back flat
against the floor during the exercise

Seated Long Arc Quad

Reps: 15 Sets: 2 Hold: 3 Weekly: 7x Daily: 2x

Setup:
begin sitting upright in a char
Movement:
Slowly straighten one knee
so that your leg is straight out in front
of you. Hold, and then return to
starting position and repeat.
Tip: M
ake sure to keep your back
straight during the exercise

2.2 Weeks 3-4 exercises

Squat

Reps: 15 Sets: 2 Hold: 3 Weekly: 7x Daily: 2x

Setup:
Begin in a standing upright position, with your
feet slightly wider than shoulder width apart
Movement:
Squat, bending at your knees and hips, until
your knees are close to a 90 degree angle, then straighten
your legs and repeat.
Tip: M
ake sure to keep your back straight and do not let
your knees bend forward past your toes

Standard Lunge

Reps: 15 Sets: 2 Hold: 3 Weekly: 7x Daily: 2x

Setup:
Begin in a standing upright position with your
hands on your hips and feet positioned shoulder width
apart
Movement:
Keeping your trunk upright, step forward
and lower your body towards the ground, then carefully
return to the starting position.
Tip: m
ake sure to not let either knee collapse inward and
keep your trunk steady during the exercise

Lateral Lunge

Reps: 15 Sets: 2 Hold: 3 Weekly: 7x Daily: 2x

Setup:
Begin in a standing upright postion with your
feet shoulder width apart and arms resting at your side.
Movement:
Step to the side with one leg, lowering your
body into a lunge position, then carefully return to the
starting position.
Tip: m
ake sure to not let your knees collapse inward
during the exercise

Side Stepping with Resistance at Feet

Reps: 15 Sets: 2 Hold: 3 Weekly: 7x Daily: 2x

Setup:
Begin in a standing position with a resistance
loop secured around the middle of your feet. Bend your
knees slightly so you are in a squatting position.
Movement:
Slowly step sideways, maintaining tension
in the band
Tip: M
ake sure to keep your feet pointing straight
forward and do not let your knees collapse inward
during the exercise

Band Walks

Reps: 15 Sets: 2 Hold: 3 Weekly: 7x Daily: 2x

Setup:
Begin in a standing position with your knees and
hips slightly bent, feet shoulder width apart, and a
resistance band or loop secured around your ankles.
Movement:
slowly walk forward, one foot at a time
Tip: D
o not let your feet drag on the ground or let your
knees collapse inward during the exercise

2.3 Weeks 5-6 Exercises

Squat Jumps

Reps: 15 Sets: 2 Hold: 3 Weekly: 7x Daily: 2x

Setup:
Begin in a standing upright position
with your feet slightly wider than the
shoulder width apart.
Movement:
Lower yourself into a squatting
position with your arms straight, then jump
up, moving your arms back as you do. Land
in a squat and repeat the movement.
Tip: M
ake sure your knees do not collapse
inward or move forward past your toes as you
land, and try not to over arch your back.

Walking Lunge

Reps: 15 Sets: 2 Hold: 3 Weekly: 7x Daily: 2x

Setup:
Begin in a standing upright position.
Movement:
Take a long step forward into a
lunge position with your knees bent at 90
degree angles. Then raise yourself up and
lunge forward on your other leg without
letting your foot touch the ground in
between.
Tip: m
ake sure to not let either knee collapse
inward or let your knees move forward past
your toes. Keep your trunk steady during the
exercise

Jump Off Platform with Soft Landing

Reps: 15 Sets: 2 Hold: 3 Weekly: 7x Daily: 2x

Setup:
Begin in a standing upright position
on a high step.
Movement:
Jump forward off the platform
with both feet. As you land, bend your knees
to control the landing and stabilize your
balance. Return to the starting position and
repeat.
Tip: M
ake sure not to let your knees collapse
inward as you land from the jump

CHAPTER 3.
Get Back in the Game
3.1 Know Your Limits

Now that youre back in the game and moving, there are a couple things that you should be aware of.
1. Even though you are healed, your tendons may still be vulnerable.
2. Watch for signs of inflammation and tendonitis.
a. Stiffness, swelling, tenderness, and weakness are all signs of tendonitis.
b. For example, someone with tendonitis may find it challenging to walk down stairs.
3. Its okay to take a break during practice.
a. If you think you might be working your tendons too much, sit out for a while, your
coaches will understand.

3.2 How to Prevent Further Injury

Now that youve finally settled your tendonitis, here are a few helpful tips to keep it that way.
1. Do not overuse your tendons. This leads to tendonitis.
2. Work on the flexibility and strength of the affected tendons.
a. Consult your PT for the best exercises to do this.
3. Use the RICE treatment.
a. RICE stands for rest, ice, compression, and elevation. Although this is used when
treating tendonitis, it will be very helpful in preventing it from coming back as well.

CHAPTER 4.
Frequently Asked Questions and Their
Answers

What Causes Tendonitis?

Tendonitis is typically caused by too much repetitive movement or stress on one area of the body. This
is commonly the result of activities like painting, shoveling, scrubbing, and things of that nature. Other
things that can result in tendonitis are poor posture, certain diseases (Ex: blood or kidney diseases), or
age (typically over 40 years old).

Who Gets Tendonitis?

Anyone can wind up with tendonitis.

When Should I Call My Doctor?

You should consult your doctor if you experience any of the following, as it could be a more serious
problem that needs to be addressed: Fever
(over 100 degrees Fahrenheit) swelling, redness and warmth,
general illness or multiple sites of pain, inability to move the affected area
.

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About the Author:

Lauren Johnson is an aspiring Surgical Nurse with a strong interest for anything medical. She was
undecided in her future career, but leaning toward Physical Therapy at first. So, she decided to job
shadow at Big Stone Therapies in Watertown, SD, gathering as much useful knowledge as she could to
make both a decision on her future, and for an essential school assignment. During her time job
shadowing, she noticed that patients sometimes couldnt remember (or were confused by) the doctors
instructions, and were overwhelmed by the pile of papers for at home exercises. Lauren wanted a way
to give patients a heads up of what to expect for their therapy sessions, along with a comprehensible list
of their at home exercises and the points when they should begin advancing their difficulty while
including an additional perk: the convenience of having all that information in the palm of their hands.
That is what influenced her to create this project.

Without hard work, nothing grows but weeds - Gordon B. Hinckley