Slow, Heavy Resistance Training

Once pain is more manageable, the focus shifts to slow, heavy resistance training. Tendons adapt much more slowly than muscles, so while you may feel stronger quickly, the tendon is still rebuilding behind the scenes. Slow, controlled movements remove the “spring-like” stress that fast actions create and instead expose the tendon to sustained tension. Exercises like slow squats, controlled calf raises, step-downs, or wrist curls progressively rebuild the tendon’s strength and structural tolerance. Consistency matters here — gradual increases in load over weeks allow the tendon to remodel and become more resilient. Mild discomfort during rehab is often acceptable, but sharp or escalating pain is a signal that the load is too high.