Tendons are soft tissue attachments that connect bone to muscle. They absorb the force applied to a muscle and transfer it to the bone. Partial tears of a tendon occur when the tissue cannot handle the forces transferred to it. Partial or full tendon tears are rehabilitated effectively through exercise.
Therapy Concerns
The natural healing process of a tendon is to regain the dense, strong attachment first. Within the first two weeks of the tear, inflexible scar-tissue forms and limits movement. The strength of the tissue is needed so the tendon does not repeat the tear, but a therapist also wants to restore the tendon's elastic characteristics in order to regain movement, according to "Rehabilitation Techniques for Sports Medicine and Athletic Training" by William E. Prentice.
Decrease Pain and Swelling Initially
Immediately following a partial tendon tear, swelling begins and the increase in pressure causes pain. To reduce both the swelling and pain, apply a bag of crushed ice to the injury site. Apply pressure with the ice bag for 20 minutes. Ice can be reapplied every hour for the first 48 to 72 hours.
Stretching
Light stretching increases the range of motion, after the initial pain and swelling has subsided. For example, stretch the ankle if a tendon tear has occurred in the lower leg, ankle joint or foot. Sitting on the floor, with your legs stretched out in front of you, raise your toes toward your face. Point them forward, away from the body. Rotate the ankle in and out. Repeat each motion three to five times per day and hold for a count of 30 seconds.
Strengthening
Since tendons are responsible for offsetting the forces applied to the muscles, they require a great deal of strength. To strengthen the tendon, begin with light weights, moving a joint in the direction of a muscle contraction. This can be accomplished by attaching a resistance band to the middle of the foot. Sit with the leg stretched out in front of you and hold the other end of the band. Point the toe, moving it against the resistance of the band. Complete 10 to 15 repetitions.
References
- "Clinical Guide to Sports Injuries"; Roald Bahr, et al.; 2004
- "Rehabilitation Techniques for Sports Medicine and Athletic Training"; William E. Prentice; 2004
