Our step-by-step Extensor tendonitis rehab program takes you from injury to full fitness. Created by professional Football Physiotherapist Paul Tanner, it tells you exactly what to do each day, recording your progress until you a fully fit.
Who is this Extensor tendonitis rehab program suitable for?
The program is suitable for anyone suffering from both acute and chronic Extensor tendonitis pain on top of the foot. Acute injuries are recent or sudden onset where inflammation of the tendons is present. However, many long term, chronic injuries are more wear and tear, or degeneration related.
How does the program work?
The program tells you exaclty what to do each day and records your progress. Paul talks you through the aims of each phase and as well as the type of treatment methods and video demonstrations of the exercises.
Program structure
It consists of four phases and a fifth maintenance phase. Everyone starts at phase 1 and progresses through the phases at different rates. It is a criteria based program, not a time based one. Each phase has an ‘exit criteria’ or set of benchmarks you need to reach before progressing to the next phase.
Phase 1
Phase 1 begins as soon as possible after injury. The aim here is to reduce pain and inflammation and allow your injury to heal. This is particularly important for acute injuries because if you catch it early it is easier to treat.
Phase 2
In phase 2 we begin to increase the exercise load on your foot by including strengthening exercises involving movement. However, you continue using treatment such as cold therapy to manage symptoms.
Phase 3
During phase 3 we really begin to increase the load through your tendons by using heavy, slow, resistance training. In addition we begin to add in some plyometric exercises.
Phase 4
Phase 4 is the eccentric strengthening phase. Here we finally begin to load your tendon whilst it lengthens. These are the most effective exercises for recovering from Extensor tendonitis long term.
Phase 5
This is the final stage where we return you back to more sports specific training and in particular, running.
Treatment & exercises
We explain when and how to use treatment options such as rest and active rest, cold therapy and foam rolling. Mobility, stretching, strengthening, movement control (proprioception) and functional exercises become progressively more challenging as you work through the phases.
How do I access the full program?
The full Extensor tendonitis rehab program is available through our website. Register now online and get started on our step-by-step Extensor tendonitis rehabilitation program.
Extensor tendonitis rehab program features
- Tells you what treatment and exercises to do each day
- Automatically records your progress
- Video introductions for each phase
- Video demonstrations of the exercises
- Support from a qualified sports injury professional
- Access all other programs at no extra charge