Load the tendon, track the pain

For a nagging tendon: don't stop training the area. Slow, heavy reps (3–4 s up and down), 3–4 sets, 3 times a week, heavier over weeks. Pain during the exercise up to about 3–5 out of 10 is fine if it's back to normal by the next morning. Sharp pain, swelling or night pain: see a professional.

S Evidence: strong. Large trials or many studies, pointing the same way.

P Evidence: promising. Good studies, but small or few. Use it and keep checking.

Not medical, legal or financial advice.