I know these days we all get lost surfing the internet. A site I visit, and a visit too often, is Pub Med. Pub Med is a site full of the latest and oldest research. I always go to take a look at what is new when it comes to exercise and injuries. One injury I have seen more of is tendinosis. I know, strange.
Just last week, I got an email from a fitness professional that does group fitness classes that have had five months” worth of Achilles tendinitis issues from all the steps she has been doing. My guess is Achilles tendinosis.
So, I will call the increase in tendinosis Prediction #7 in Exercise Rehabilitation 2011.
Tendinitis versus Tendinosis
The first step is to define what tendinitis is and what tendinosis is.
Better yet, I found a table that describes it much better than I could.
That is a great table. Make sure you read it.
If we had to simplify things, tendinitis is damage to the tendon with inflammation, and tendinosis is damage to the tendon with no inflammation.
I know I have a chronic Achilles tendinosis during a hike in Ecuador.
Yes, in Ecuador. I was hiking up a mountain, and my boot got stuck in the mud. As I pulled it out, I felt a twinge in my calf.
When it acts up on me, I do a few weeks of specific Achilles tendinosis exercises, and it feels better. The pain vanishes, I get my strength back, and I can go back to running.
Most Common Tendinosis
Tendinosis can occur anywhere in the body, but the most common areas are the ankle, knee, and shoulder.
Here is a specific list of common areas where it occurs:
- Achilles tendinosis
- Supraspinatus tendinosis
- Patellar tendinosis
- Subscapularis tendinosis
What Can You Do About Tendinosis?
As usual, exercise is the answer.
There is debate on the specific protocol, but I have a number that I have been using with myself and my clients with success.
Over 2011, I will chat more about it.
As with all injuries, make sure to have it assessed, get an accurate diagnosis, and get clearance to start an exercise rehabilitation program.
Before I wrap up, here is one of the exercises I do:
P.S. – If you would like to read the other predictions, you can check them out below:
- Avrahami D, Choudur HN. (2010). Adductor tendinopathy in a hockey player with persistent groin pain: a case report. J Can Chiropr Assoc. 2010 Dec;54(4):264-70.
Krämer R, Lorenzen J, Vogt PM, Knobloch K. (2010). [Systematic review about eccentric training in chronic achilles tendinopathy]. Sportverletz Sportschaden. 2010 Dec;24(4):204-11. Epub 2010 Dec 14. [Article in German]
- Lorenzen J, Krämer R, Vogt PM, Knobloch K. [Systematic review about eccentric training in chronic patella tendinopathy]. Sportverletz Sportschaden. 2010 Dec;24(4):198-203. Epub 2010 Dec 14. [Article in German]
Morrissey D, Roskilly A, Twycross-Lewis R, Isinkaye T, Screen H, Woledge R, Bader D. (2010). The effect of eccentric and concentric calf muscle training on Achilles tendon stiffness. Clin Rehabil. 2010 Oct 27. [Epub ahead of print]
Zandt JF, Hahn D, Buchmann S, Beitzel K, Schwirtz A, Imhoff AB, Brucker PU. (2010). [May eccentric training be effective in the conservative treatment of chronic supraspinatus tendinopathies? A review of the current literature]. Sportverletz Sportschaden. 2010 Dec;24(4):190-7. Epub 2010 Dec 14. [Article in German](You can use Google Translator to translate things into English.)