March Newsletter Wimbledon Physio
March Newsletter
Put a Spring In Your Step!
Spring is here! With longer days and warmer weather, many of us are eager to get active, train harder, or simply move pain-free. But is your body ready?
One of the biggest barriers to pain-free movement is tendon health. Whether you're struggling with Achilles pain, jumper’s knee, tennis elbow, or rotator cuff issues, tendon problems can keep coming back if not properly addressed.
This month, we’re focusing on how to future-proof your tendons, covering:
- Why tendons break down and how to rehab them properly
- A chance to WIN a Performance Matrix Package to beat recurring tendon pain!
- April Special Offer: 15% off Sports Massage
- If recurring tendon pain is stopping you from performing at your best, this is your chance to take control!
Future-Proofing Your Tendons
Tendons are essential for movement, power, and stability, but they are also prone to injury when overloaded.
What Do Tendons Do?
Tendons act as bridges between muscles and bones, transferring force to create movement. They are strong yet adaptable and play a key role in:
- Absorbing Impact: Protecting muscles and joints
- Generating Power: Essential for explosive movements like jumping and sprinting
- Storing & Releasing Energy: Making movement more efficient
- Stabilising Joints: Preventing excessive strain on ligaments and bones
But unlike muscles, tendons don’t get as much blood flow, making them slower to heal and more vulnerable to injury if not properly trained.
Why Do Tendons Get Injured?
Tendon pain usually builds up over time due to overuse, poor mechanics, or inadequate recovery.
Some key causes include:
- Training Errors: Sudden spikes in activity (e.g., increasing running mileage too quickly)
- Repetitive Strain: Overuse without enough rest or variation
- Weak Supporting Muscles: If the muscles around a joint aren’t strong, tendons take on too much stress
- Poor Movement Mechanics: Inefficient movement patterns cause excessive strain
- Inadequate Recovery: Lack of sleep, poor nutrition, and stress slow healing
Commonly affected tendons include:
- Achilles Tendon: Common in runners and active individuals
- Patellar Tendon (jumper’s knee): Often affects basketball, football, and volleyball players
- Rotator Cuff Tendons: Overuse injuries in swimmers, weightlifters, and overhead athletes
- Tennis Elbow (lateral epicondylitis): Repetitive strain from racket sports or desk-based work
If you’re experiencing stiffness, swelling, or a nagging ache in your tendons, don’t ignore it!
The 3 Key Stages of Tendon Rehab
Unlike muscle injuries, tendon rehab requires gradual loading, not complete rest. Here’s how we rebuild strong, pain-free tendons:
1. Load Management (Reducing Aggravation, Not Stopping Completely)
At this stage, we modify movement to reduce pain while keeping you active.
- Swap high-impact activities for lower-impact options (e.g., cycling instead of running)
- Use isometric exercises (holding positions) to strengthen tendons without irritation
- Potentially introduce shockwave therapy to help with pain management and stimulation of local blood flow and metabolic activity to support recovery.
- The evidence for shockwave in different tendinopathy management is variable but if your tendon problem is not responding to loading alone it is definitely worth trying.
- Sports massage to relieve tight muscles that might be overloading the tendon
Example: If you have Achilles tendinopathy, reducing running volume while adding calf isometrics helps maintain strength without irritation.
2. Progressive Strength Training (Rebuilding Capacity & Elasticity)
Once pain is under control, it’s time to load the tendon gradually with structured exercises.
- Slow, heavy strength training
- Targeted single-leg work to address imbalances
- Nutrition support, especially protein, is essential for muscle growth, as it helps reduce strain on tendons.
Often, tendons are subjected to more load when there are strength deficits in the muscles.
Example: A runner recovering from Achilles tendinopathy might do slow heavy strength training and gradual plyometric drills, while also adding extra protein to enhance muscle building.
Refer to February newsletter for more information on the importance of protein and muscle building and Nuzest protein discount code for Wimbledon Physiotherapy:(Offer 20% with code: WPhysio at checkout)
3. Plyometrics & Sport-Specific Drills (Preparing for Impact & Performance)
In this final phase, we train tendons to handle explosive forces safely.
- Jumping, sprinting, and agility drills High-load explosive exercises (to improve power and resilience)
- Sports Massage sessions to boost recovery & mobility as required can work well
- Example: A footballer recovering from Achilles tendinopathy would progress from calf raises to sprint drills and agility work. Sports massage prevents tightness; while making sure their nutrition is powering them from within.
WIN a Performance Matrix Package – Beat Recurrent Tendon Pain!
Struggling with tendon pain that keeps coming back? We’re giving one lucky winner the chance to break the cycle with a FREE Performance Matrix Package—our advanced movement screening and rehab program designed to identify weaknesses and prevent recurring injuries.
What’s Included?
- 1-Hour Initial Movement Assessment
- 3 x 30-Min Follow-Up Sessions (one session every 3 Weeks)
- 12-Week Re-Screen to Measure Progress
- Total Value: £275 – Yours FREE!
How to Enter
Email us at enquiries@wimbledonphysio.co.uk with the subject “Performance Matrix Competition” and tell us:
- Why do you deserve to win?
- How is tendon pain affecting your daily life, training, or sport?
- What would it mean for you to move better and have less bouts of tendon pain?
- Deadline: April 30th
- Winner announced: Early May
- For a detailed explanation from the Performance Matrix, call Kianie in 0208542 7788
April Special: 15% Off Sports Massage!
With spring arriving, have you increased your training, prepping for an event, or feeling the strain of tight muscles?
Or maybe long hours at your desk have left you with a sore back? Whatever the reason, a deep Sports Massage could be just what you need!
Book a Sports Massage this month and get 15% OFF!
Perfect for:
- Releasing muscle tightness contributing to tendon overload
- Improving circulation and flexibility for faster recovery
- Reducing stress
- Preventing future injuries
Limited appointments available – book early!
What To Expect In April’s Newsletter
This past month, we’ve seen a noticeable increase in patients presenting with bone stress reactions and stress fractures – a clear reminder of how common these injuries can be, especially as training loads ramp up or routines change. In April, we’re putting the spotlight on bone stress injuries: how to spot them early, what puts you at risk, and most importantly, how to manage them without losing progress. Whether you're a runner, dancer, footballer, or just getting back into regular activity, this is for you.
Did you know we also offer specialised hydrotherapy at our sister company AquaPhysio? Follow them on social media for all the latest updates, success stories, and tips on how hydrotherapy can support your recovery!
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