Eccentric Exercise Protocol
for Tendonitis
Eccentric loading — lengthening a muscle-tendon unit under load — was the original and most studied loading strategy for tendinopathy, with the Alfredson protocol for Achilles tendinopathy being the most cited.
How it works
Eccentric loading produces greater tendon mechanical stimulus than concentric loading. Stimulates tendon collagen remodelling and improves tendon biomechanical properties. High mechanical strain triggers tenocyte repair responses.
What to watch for
Alfredson protocol: 3×15 reps twice daily, 7 days a week for 12 weeks — with pain during exercise being expected and acceptable. Painful loading is part of the mechanism. Physiotherapist guidance needed for correct technique.
Community experience
Other remedies for Tendonitis
See all 10 remedies →WikiRemedy surfaces community experience, not medical advice. Always consult a qualified health professional.