Tendonitis Exercises: Best Moves to Reduce Pain and Speed Up Recovery

When your tendon hurts, it’s not just a minor ache—it’s your body screaming that something’s out of balance. tendonitis, an inflammation of the tendon, often caused by overuse or sudden strain. Also known as tendinopathy, it can strike anywhere: your shoulder, elbow, knee, or even your Achilles. Unlike a quick sprain, tendonitis doesn’t vanish overnight. It lingers because tendons heal slowly, and if you keep pushing through the pain, you risk making it worse. The good news? The right tendonitis exercises, targeted movements designed to gently strengthen and stretch the affected tendon without causing flare-ups are one of the most effective ways to break the cycle of pain and stiffness.

Not all exercises are created equal when it comes to tendonitis. You don’t need heavy weights or intense stretching. In fact, doing too much too soon can backfire. What works is consistent, low-load movement that encourages blood flow and rebuilds tendon resilience. For example, eccentric strengthening, a type of exercise where the muscle lengthens under tension, like slowly lowering a weight has been shown in multiple studies to help rebuild damaged tendons better than rest alone. If you have tennis elbow, a common form of tendonitis affecting the outer elbow, a simple wrist extension with a light dumbbell can make a difference over time. Same goes for Achilles tendonitis, where heel drops on a step help retrain the tendon to handle load. The key is control—not speed, not weight, not repetition. It’s about teaching your tendon to feel safe again.

Many people think rest is the answer, but staying completely still can actually make your tendon weaker and stiffer. That’s why movement matters. You’re not trying to fix it in a week. You’re building a habit that slowly turns pain into progress. The exercises below aren’t magic, but they’re proven. They’re the same ones physical therapists recommend when someone’s been stuck with shoulder pain for months or can’t straighten their arm after a flare-up. What you’ll find in the posts here are real, practical routines—no guesswork, no fluff. Whether it’s your wrist, knee, or heel that’s bothering you, there’s a method that fits. You’ll see how to start safely, how to know when you’re pushing too hard, and what to do when the pain comes back. No pills. No injections. Just smart movement.