EXTENSOR TENDONITIS REHABILITATION
A Step-by-Step Rehab Program by Elite Level Sports Physiotherapist Paul Tanner.
What is Extensor Tendonitis?
Do you experience pain or aching across the top of your foot? Symptoms may ease with rest but often return when running or jumping. Swelling and redness can also appear. Extensor tendonitis is the inflammation of the extensor tendons that run along the top of the foot. It is especially common among runners, footballers, and athletes who train on hard surfaces. Without proper treatment, it can persist for months and significantly delay your return to sport.
Cure My Extensor Tendonitis
Our step-by-step rehabilitation app is designed to fix it – for good!
Why Structured Rehabilitation Is Essential
Extensor tendonitis causes pain across the top of the foot and requires a careful balance of rest and graded loading. Our program reduces irritation while restoring mobility and tendon capacity in controlled phases, with progress tracked at every stage.
Is it suitable for me?
This program is suitable for anyone with long-term or acute extensor tendonitis foot pain. It is based on the methods Paul uses with his elite footballers but adapted for everyday use. Whether you’ve suffered months of pain or only recently noticed it, our criteria-based program is designed to fit your symptoms.
In addition, the program adapts to your progress, so you only move forward when you’re ready.
To access the full program, view our subscription plans.
“Trusted by physiotherapists who have worked with Premier League players and England Rugby.”
Program Author
Paul Tanner
Paul is Head of Medical at Bristol City FC and has previously held senior roles at Millwall Football Club, providing comprehensive match-day and training-ground physiotherapy and medical support.
His career also includes positions as First Team Physiotherapist at Norwich City FC and Senior Physiotherapist with London Wasps Rugby, giving him extensive experience at the highest levels of professional sport.
How does it work?
The program consists of 4 progressive phases, followed by a 5th phase dedicated to injury prevention and long-term maintenance. You only progress to the next phase once you’ve met the specific exit criteria, ensuring your recovery is both safe and effective.
Elite-level sports physiotherapist Paul Tanner introduces each phase through guided videos. The app provides daily instructions (“Today’s Tasks”) and tracks your progress, which can be reviewed later by you, your coach, or your physio. This program doesn’t just aim to heal your injury—it’s built to help you return stronger, more resilient, and ready for long-term performance.
Phase 1
Phase one begins as soon as possible after you are aware of your injury. The main aim of phase 1 is to reduce pain and inflammation as well as begin to load your tendon in a safe, controlled manner.
Phase 2
During phase two we gradually increase the load through your foot and introduce movement, whilst managing symptoms.
Phase 3
The aim of phase three is to further increase the load through your foot through heavy, slow resistance exercises. We also introduce plyometric (hopping and jumping) exercises.
Phase 4
Phase four is the eccentric phase where we load the tendon while it is stretching. This is particularly important because eccentric strengthening has been shown to improve symptoms but also the collagen makeup of the tendon, making it stronger long term.
Phase 5
Phase 5 is the maintenance phase. Pick some of your favourite exercises from phases 3 and 4 and keep doing them as part of your normal training routine.
What’s included?
The program includes the following:
Treatment & healing
This covers how and when to apply treatment such as cold therapy & compression, heat, massage, taping & bracing.
Stretching & mobility
These aim to maintain a normal range of movement in the ankle, knee, and hips. They begin early in stage one with simple active ankle movements and gradually progress to more dynamic hip mobility drills.
Activation exercises
These exercises maintain the hip abductor muscles (outside of the hip). It is important these muscles keep firing and stay in good condition ready for the demands later in the program.
Strengthening exercises
These exercises maintain and improving specific muscle strength around your knee joint. They begin with simple isometric exercises and become increasingly more demanding, with heavier loads and unpredictable movements.
Movement control exercises
These are proprioception-type exercises, aimed at improving your balance, control, and spatial awareness. Again, they start with simple balance exercises and progress to advanced balance board movements.
Functional exercises
Functional exercises bridge the gap between basic rehabilitation and sports-specific type drills. They begin with walking drills and progress through skipping-type sprint drills and agility training.
Extra features included in every program:
- Daily task lists with step-by-step video demonstrations
- Progress tracking so you can monitor recovery and stay motivated
Got Questions? We’ve got answers.
How long does extensor tendonitis take to heal?
Most mild cases settle within 2–4 weeks if treated early. More persistent tendonitis may take 6–8 weeks or longer without proper rehabilitation.
What causes extensor tendonitis in the foot?
It’s usually from overuse, tight footwear, or training on hard surfaces. The tendons on top of the foot get irritated when overloaded.
Can I keep running with extensor tendonitis?
Running often makes symptoms worse. Short-term rest, supportive taping, and targeted rehab exercises help you return safely without setbacks.
What is the best treatment for extensor tendonitis?
Ice, footwear changes, and load management help ease pain. A structured rehabilitation program builds tendon strength and prevents flare-ups.
Visit our full FAQ page for detailed answers about the programs and using sportsrehab.app