Extensor Tendonitis Rehab Program
Welcome to our step-by-step treatment and rehabilitation program for Extensor Tendonitis. This program is aimed at treating and recovering from both acute and chronic Extensor tendonitis. It is available on our sports rehab app and online through your browser. Sign up now for a free trial.
What equipment do I need?
Although this program is designed to be done at home, best results particularly in phases 3 and 4 are achieved if you have use of a gym with resistance training equipment. We recommend the following:
- Hot & cold wrap
- Exercise resistance band
- Foam roller
Program Author
Paul Tanner is Head of Medical at Bristol City Football Club and has over 15 years of experience working in elite sport. His previous roles include senior physiotherapy positions at Millwall Football Club, Norwich City Football Club and London Wasps Rugby Club.
Program structure
The extensor tendonitis program has 5 phases. It is criteria based, not timeline. So, you stay on each phase until you reach the exit criteria or benchmark which says you are ready to progress.
- Phase 1 – begins as soon as possible with the aim of reducing pain and inflammation.
- Phase 2 – the aim of phase 2 is to gradually increase the load through your foot.
- Phase 3 – aim is to further increase the load through the extensor tendon and begin to introduce plyometric exercises.
- Phase 4 – this is the eccentric loading phase.
- Phase 5 – replicates training demands of your sport, returning to normal training.
Each phase has the following elements:
- Treatment – includes rest or activity reduction, hot & cold therapy, massage, foam rolling.
- Mobility & stretching – exercises for the foot as well as other body areas.
- Activation exercises – to keep the hip muscles firing and working properly as you recover.
- Strengthening – specific strengthening exercises for the foot.
- Movement control – proprioception and balance exercises.
- Conditioning – cardiovascular training to maintain fitness whilst injured.
- Exit criteria – a list of specific criteria you need to achieve before progressing.
