Isometrics are exercises where you create tension without moving the joint.

These are incredibly useful early on because they often reduce pain and help the tendon tolerate pressure again. Examples might include:

• A wall sit for a sore patellar tendon
• A static calf hold for an Achilles
• A gripping hold for tennis or golfer’s elbow

They’re simple, safe, and a great first step.

Once pain settles, it’s time to load the tendon through movement.

Slow, controlled strength training teaches the tendon and surrounding muscles how to share load again. This includes things like:

• Squats or split squats for knee tendons
• Heel raises for Achilles issues
• Rows or presses for shoulder tendons

This stage is where real progress happens — the tendon becomes stronger and more resilient.

When life or sport involves fast, explosive movements, tendons must be able to store and release energy quickly. Plyometrics help rebuild this ability. Think:

• Small hops
• Light jumps
• Bounding
• Quick changes of direction

These movements are introduced gradually and only once the tendon can handle strength work comfortably. This final stage is what gives people confidence to return to running, sport, gym training, or any high-demand activity without flare-ups.