How to treat tendinopathy at home?

I have developed tendinopathy in 2018 as a result of 3 months of excessive exercise. It started in my elbows, biceps and shoulders. I stopped exercising ever since.
However, I ran everyday for a few months and developed Achille's tendinopathy.
I didn't do anything for literally 5 years. Last week I started doing 1 hour of cardio but backed off after my Achille's tendon was inflammed again.
I did 8x3 push ups, 8x3 rows and I don't feel any tendon pain.
I did 8x3 squats and my knees hurt like hell now.
How to fix all of this?
Doctors didn't do shit. Maybe it's because I am a third worldie. They just order inflammation tests and give me NSAIDs and tell me to fuck off, literally. Even that I can't do anymore, I have no insurance.
How to do a full-body all tendons PT?

  1. 2 months ago

    Stop egolifting and fix your form

  2. 2 months ago

    I need to fix my tendinopathies, how?

    • 2 months ago

      I'd imagine like how most rehab works loaded eccentrics, which for a lot of things requires a helper. So make a single friend first.

  3. 2 months ago

    By taking it easy. I had knee tendinopathy so bad I couldn't even fuck my gf without not being able to stand up pain-free afterwards. I sat on the issue for 6 months and kept wasting money on MRIs and dumb doctors who kept suggesting injections and retarded stuff like electrotherapy.

    Ultimately I started doing basic bodyweight stuff like wall sits and squats. I basically ran my body through the motions, just enough to feel mild pain/discomfort in the affected area. Next day I'd wake up, determine if the morning pain was any better/worse, and based on that I'd ramp up or down my workout for that day. After a few weeks I bought some resistance bands to amp up the intensity, and eventually started bar work. Took me maybe a month and a half to get to a point where I don't feel any pain in the tendon anymore, not even during highly strenuous activities.

    So basically you need to start working on it from the ground up. Start with basic movements, try to strain the painful area just enough to feel slight discomfort. Check out YouTube for videos on good movements to target your specific tendon. Work on it for 15-30 minutes a day, see how you feel the next day and either tone it down or ramp up the intensity.

  4. 2 months ago

    Shits fucked forever if you've got tendinopathy. I remember my mom had that and one day her tendon just snapped. After surgery and recovery, it was never the same again. Then she took a small fall years later, because her ankle buckled and fractured her leg AND fucked her tendons again. That shit seriously fucks you up.

    • 2 months ago

      How true is this

      • 2 months ago

        His mom was probably fat and didn't do any rehab work.

  5. 2 months ago

    Also don't let yourself get injected. Your Achilles tendons are going to enter snap city if you allow that.

  6. 2 months ago

    massage it, do eccentric-based workouts that are very high rep

    what you want to do is fix the disorganized repair by breaking apart the scar tissue and having it heal back a little bit better each time. It will be painful

    You also can supplement with collagen and vitamin C. You can also look into PRP injections.

  7. 2 months ago

    Fasting. Autophagy will clear out the fucked up cells and promote growth of the healthy ones

  8. 2 months ago

    do nothing is litrally the worst for tendonities

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