I've had tricep tendonosis for over 4 years.
I've seen numerous physios and put countless hours of my own research into it. Most of my rehab efforts have been with slow tempo / eccentric exercises.
I can feel them working but I always have some form of setback, and whenever I have a setback I struggle to get back on the right track. I find that a setback will often cost me a matter of months, which is why I can't ever make a full recovery.
Recently I've been trying a daily routine of 3x15 eccentric tricep extensions using Therabands (very light Therabands for that matter).
The way it often seems to work is like this:
- Use a lighter weight due to pain
- Go about 4 days of rehab exercises without pain
- Pain starts to kick in when doing the exercises
- Attempt at a lighter weight
- 3-4 days of no pain during rehab exercises
- Pain kicks in
One physio did pick up on the fact that my scapula is winging a bit, so he gave me some exercises for this. But I don't feel that has made a huge amount of difference.
I've also started eating cleaner as I feel my diet might have been preventing me from healing properly.
Might it be an idea to take a few days off from my rehab exercises? I've heard very mixed opinions on how regularly to do eccentric exercises (most sources say to do them every day)