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My Experience and Treatment for Tendinosis (Not Tendinitis)

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This is my story about dealing with tendinosis while carrying on my passion for playing tennis.

Cross-section of a healthy tendon

Cross-section of a healthy tendon


It started as a mild pain below the outside of my ankle after tennis. I stopped playing and rested for a few days. When I did play again, I took ibuprofen before and iced after. I even used my own handheld ultrasound—just like the physical therapists. Nothing helped. It only got worse. Off to the doctor, I went.

The diagnosis? Tendinosis of the peroneus longus, the tendon that runs from the bottom of the foot, behind the ankle, and up the side of the leg.

Tendin-O-sis? I thought I was familiar with common sports injuries, but this one was new.

Cross-section of a degenerative tendon with tendinosis

Cross-section of a degenerative tendon with tendinosis

What Is Tendinosis?

Tendinosis is a degeneration of the collagen fibers that make up a tendon. It's caused by repetitive microtrauma that fails to heal. The tendon fibers fray and tear, and scar tissue develops when it does not properly heal. In my case, the constant side-to-side movement in tennis was causing me to roll over my ankle a bit farther than normal every once in a while. This was causing small frays in the fibers of the peroneus longus tendon. These small tears take 9-12 months to heal properly, and they would get re-injured long before that time. After several years of this recurring cycle, my pain started to develop.

With tendinosis, unlike tendinitis, there is no inflammation. Because of this, it's also more difficult and takes longer to treat.

How Is Tendinosis Different Than Tendinitis?

Tendinitis is an inflammation of the tendon. Inflammation is a response by your immune and vascular systems to protect tissue from pathogens or injury. This response is present in tendinitis--hence symptoms such as swelling, redness, or heat. With tendinosis, your body tissue has tears. It is not inflamed. The key difference between tendinosis and tendinitis is the lack of inflammation with tendinosis. Thus, treatments that target inflammation, such as ice, ultra-sound therapy, and drugs such as ibuprofen and other NSAIDs, have limited effectiveness when applied to tendinosis.

What Are the Symptoms of Tendinosis?

The primary symptom of tendinosis is pain. The pain can range from mild stiffness to aching or burning around the joint. The pain is usually localized to the area where the tendon is damaged but may radiate to nearby areas. For example, with my tendinosis of the peroneus longus, I felt pain in the bottom of my foot. The pain may be mild at first but worsens over time if the tendinosis is untreated. Pain is usually worst after an activity such as exercise that causes cellular damage to the tendon.

There may be mild swelling around the area of the tendinosis, but the swelling is not always present.

If left untreated, a tendinosis can lead to a rupture of the afflicted tendon.

Consult Your Doctor

If you suspect you may have tendinosis, you should consult your doctor for a proper diagnosis. A medical professional can detect any swelling by touch. An ultrasound or MRI can detect lesions in the collagen matrix of the tendon. This is the definitive means to properly diagnose tendinosis.

How Do I Treat Tendinosis?

Once you have been diagnosed with tendinosis, treatment is 1) rest; and 2) gradual progression of eccentric strengthening exercises in your pain-free zone. There is some early research that indicates that vitamin E may be beneficial to the healing process with tendinosis, but it's certainly not the solution in isolation.


You must rest from the exercise or activity that has caused tendinosis. Tendons take a long time to heal (9-12 months) and repeated trauma to your tendon will only make the tendinosis worse and ultimately lead to a rupture. For several weeks, you will need to rest from the activity that is causing the trauma to allow any swelling to go down and let the healing process begin.

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Eccentric Strengthening Exercises

Eccentric exercises to strengthen the tendon and rebuild collagen are the most effective long-term treatment. Eccentric exercises strengthen a tendon by elongating it under tension. These exercises often include the use of bands that create resistance for various exercise.

The exact exercises to treat your tendinosis are going to depend on the tendon that is effected and the severity of your tendinosis. Consult a physical therapist to get the proper exercise regimen.

Vitamin E

Vitamin E as a dietary supplement may be helpful. Vitamin E stimulates the production of fibroblasts which play a critical role in regeneration and healing in the body.

Remember: You're Not Treating Inflammation

Do not use therapies such as ultrasound, icing, or NSAIDs (ibuprofen or aspirin) unless your doctor says otherwise. Although these will not harm your tendinosis, they are intended to treat inflammation. Since tendinosis lacks inflammation, they are ineffective.

It Takes Time

It took a long time, but my diligence paid off. I started treatment with a break from tennis. During that time, I started eccentric exercises with light resistance under the direction of a physical therapist. I had two different exercises to perform three times a day. By the time I started playing tennis again, my physical therapist graduated me to higher resistance bands. In the end, I spent 9 months doing my exercises three times a day, but the effort paid off. My tendinosis is healed. I play pain-free, and I don't need to worry about causing a more serious rupture.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.


JL on September 08, 2017:

Thanks, I add this article because two comments you made may be in error: the article below mentioned Ibuprophen MAY inhibit collagen repair, so it would be better not to take them in the case of tendinosis. Also, icing was recommened, so since your article is newer, I'd appreciate seeing why you recommend otherwise. medical knowledge as in all science changes over time, so I'd really like to know if these things have changed.

nate on September 01, 2017:

Did you ever have symptons of popping/crackling in the back of your achilles tendon? I don't have pain but I can't get rid of the crackling

Jason on May 01, 2017:

Good article. Not enough about tendinosis on the internet. Always about tendinitis. Which is actually rare as most cases are actually tendinosis. Only thing I would add here is that studies have shown that the use of NSAIDs or regular cortizone shots (as a lot of doctors will try to shoot you up with this stuff) can actually slow the healing process of the tendon. Always good for people to hear that not only is it ineffective but it can actually slow their recovery time. Many will use these to help ease the pain which in mild doses and not taken regularly can be effective but should always remember to not use these things regulary for a tendinosis injury.

MickiS (author) from San Francisco on May 09, 2013:

Anne, resting is definitely important. Frustrating how hard it is to get diagnosed, isn't it? Glad that you got a proper diagnosis, and are doing the right things to address it. Good luck to you in your healing.

Anne on May 01, 2013:

A really great article! I also have tendinosis of the Peroneal Longus tendon finally being diagnosed this past February, I have battled with it a year this past January. I saw 5 doctors before finally getting an MRI that showed 'a mild thickening of the Peroneal Longus tendon. Now doing eccentric PT, resting and LOTS of supplements and enhanced healthy diet.

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