If you’ve developed tendon pain, whether in your Achilles, knee, hip, shoulder or elbow, getting the right help early can make all the difference. At goPhysio in Chandler’s Ford, near Eastleigh and Southampton, we see every day how quickly tendon problems improve when they’re treated at the right stage.

This simple tendon diagram explains why timing matters and why early, appropriate physiotherapy is the most effective way to stop tendon issues from becoming long-term, stubborn problems.

How Tendons React to Load (Without the Jargon)

Tendons love the right amount of challenge. With the right level of loading and exercise, they become stronger, more resilient, and better able to cope with activity. But when the load suddenly becomes too high, such as doing more exercise than your body is ready for, increasing your training too quickly, or repeating certain movements too often, the tendon can become irritated.

This first stage is known as reactive tendinopathy, and it’s the perfect moment to intervene. Tendons in this phase respond brilliantly to:

• Specific strengthening exercises
• Tailored load management
• Advice from a physiotherapist
• Small activity adjustments

Early treatment = faster improvement + less risk of long-term issues.

If the problem is ignored or pushed through, the tendon can progress into the later stages shown in red on the diagram – tendon dysrepair and degenerative tendinopathy. These stages can still be treated, but the process takes longer and needs more structured physiotherapy support.

When Should You Get Help for Tendon Pain?

If you’re unsure whether your tendon issue needs attention, here are the key signs that you need to get help:

• Your pain has lasted more than 1–2 weeks
• You feel morning stiffness or “warm-up pain”
• Pain returns every time you try to be active
• Walking, running, stairs, or lifting aggravates the area
• You’re avoiding activities you normally enjoy
• The tendon feels tender to touch
• Pain eases with rest but comes straight back when you start moving again

These are classic signs that your tendon is in the early reactive stage – the easiest point to reverse and rehabilitate with early physiotherapy.

How Often Should You Have Treatment for Tendon Pain?

A clear, effective treatment plan helps you stay in the “green zone” of recovery:

1. Early phase (first 2–4 weeks)

• Weekly physio sessions work best.
• This helps calm the tendon, adjust your load, introduce the right exercises, and prevent the tendon from slipping into the more stubborn stages.

2. Strength-building phase

• Every 1–2 weeks.
• This is when we progressively strengthen the tendon and improve how it handles load.

3. Maintenance phase

• Every 4–6 weeks or as needed.
• Ideal for active people or anyone returning to running, sport, gym training or heavy work. It keeps your tendon healthy and prevents flare-ups.

Why Early Physio Works Better Than Rest Alone

Rest may temporarily reduce pain, but tendons don’t heal or strengthen through rest. In fact, rest can make tendons weaker and more sensitive when you start moving again.

Early physiotherapy is effective because it:

• Reduces pain quickly
• Restores tendon strength
• Prevents long-term structural changes
• Reduces flare-ups
• Keeps you active and moving
• Shortens recovery time
• Avoids the problem becoming chronic / a long term issue

This is exactly why early intervention is recommended in all modern tendon research.

Get Tendon Pain Help in Chandler’s Ford, Eastleigh & Southampton

If you’re noticing persistent tendon pain in your Achilles, knee, shoulder, hip, elbow or foot, don’t wait for it to become something bigger. Early, expert assessment can save you weeks, or months of unnecessary discomfort.

At goPhysio, our physiotherapists specialise in tendon rehabilitation. We’ll assess the underlying cause, guide you with a personalised tendon-loading plan, and support you through every step of your recovery.

Ready to get started?

📞 Call us on 023 8025 3317
💻 Book an appointment online
📍 Visit us in Chandler’s Ford, convenient for Eastleigh, Southampton & Winchester

Diagram source: Adapted from the Tendon Continuum Model (Cook & Purdam, 2009). Image reproduced from Physio-Pedia.